Cardio-Respiratory Endurance Endurance of the Heart & Lungs

Objectives • How can you measure your pulse rate?

• What benefits are gained from participation in activities promoting cardiovascular fitness?

• Which health risk factors can be controlled with cardiovascular training?

Objectives • How can the training principles be applied to improve cardiovascular fitness? • How do you determine the rate at which your heart should be exercised?

Components of Physical Fitness

Components of Physical Fitness • Body Composition

Components of Physical Fitness • Cardio-Respiratory Endurance

Components of Physical Fitness • Muscle Strength

Components of Physical Fitness • Muscle Endurance

Components of Physical Fitness • Flexibility

Components of Physical Fitness • Body Composition • Cardio-Respiratory Endurance • Muscle Strength • Muscle Endurance • Flexibility

Cardio-respiratory Endurance • Measures how long your heart and lungs can continue to work efficiently … • What do they do when they work?

• Muscles need oxygen • Heart & lungs work harder to supply extra oxygen • Breathing becomes deeper & faster

Circulatory and Respiratory Systems • Work together • Blood picks up oxygen from the lungs and carries it to the heart • Heart pumps the oxygen to the working muscles

If you ’ re in shape … • Heart is strong enough to pump blood thru the system • Oxygen gets to working muscles and you keep going and going …

If you ’ re not in shape … • You run out of oxygen • And you have to … • STOP & REST

Why Is Cardiovascular Fitness Important?

• Increases energy level • Look good • Ability to provide oxygen continuously to working muscles over an extended time

Measuring Heart Rate • Pulse

pressure of blood on artery walls

• Use fingers rather than thumb • Count 10 sec. and multiply by 6

Maximal Heart Rate The heart rate that should not be exceeded during exercise; found by subtracting one's age from 220

3 of 4 Target Heart Rate Formula

Safe Lower Limit

• • • •

(220-age) x 60% = Lower Limit (220-14) x 60% = Lower Limit (206) x 60 % = Lower Limit 123.6

Target Heart Rate Formula

Safe Upper Limit

Objective • • • •

(220-age) x 90% = Upper Limit (220-14) x 90% = Upper Limit (206) x 90 % = Upper Limit 185.4

4 of 4

Heart Rate • Carotid Artery • Maximum Attainable Heart Rate • Resting Heart Rate • Target (Training) Heart Rate

Levels of Fitness

If you are going to work-out … determine your fitness level and work at the following % of maximum heart rate: • High Fitness … 90 % • Average Fitness … 75 % • Low Fitness … 60 % • Sedentary … 50 %

Applying Training Principles Principle of Overload • F requency: minimum 3 times per week • I ntensity: target heart rate • T ime: minimum 20 min. at target heart rate Objective 1 of 3

Progression • The best benefits are gained from starting slowly & gradually increasing the amount over a period of time

2 of 3 Principle of Progression • Increase overload gradually by: – increasing pace – increasing distance

What type of Activities improve cardio-respiratory endurance?

• Aerobic Activities • Ones in which large amounts of oxygen are required continually for a long period of time.

• Vigorous, continuous & rhythmic!

Principle of Specificity Choose an aerobic activity to improve Cardio Respiratory Endurance: • Aerobic dance • Tennis, badminton, racquetball • Biking • Jogging, running, walking • In-line skating • X-C skiing • Swimming • Jump roping • Rowing • Bench stepping, stairs • Field sports: soccer, speedball, field hockey, lacrosse, rugby

Objective Risk Factors I can control 3 Inactivity 3 Obesity 3 High blood pressure 3 High cholesterol 3 Stress/tension 3 Smoking I can ’ t control Gender Heredity Age

2 of 3 Cardiovascular Benefits of Exercise • Reduces the risk of dying prematurely • Strengthens heart, makes more efficient • Decreases atherosclerosis • Clears fats from bloodstream

3 of 3 Cardiovascular Benefits of Exercise • Helps control weight • Improves concentration • Promotes positive self-concept • Reduces feelings of depression and anxiety