MEASURES OF CARDIOVASCULAR FITNESS

HOW DO WE KNOW HOW GOOD OUR CARDIOVASCULAR FITNESS IS? *YOU CAN USE 3 DIFFERENT MEASURES: RESTING HEART RATE (RHR) 3 MINUTE STEP TEST MILE RUN TIME

Which heart is stronger? RESTING HEART RATE Heart Rates (HR) are Measured in Beats Per Minute → BPM RHR = number of beats in one minute while you are at a complete rest state The more conditioned/stronger your heart is, the less effort it takes to pump blood through your body, the lower the resting heart rate you will have *when you are at rest you want your heart to beat slower so it doesn’t have to work as hard* Which heart is stronger? A heart that has a resting heart rate of 100 BPM A heart that has a resting heart rate of 65 BPM This one!

RESTING HEART RATE THE LOWER YOUR RESTING HEART RATE IS THE BETTER YOUR CARDIOVASCULAR FITNESS IS * LOW RHR = HIGH CARDIOVASCULAR FITNESS* *HIGH RHR = LOW CARDIOVASCULAR FITNESS*

How to measure Resting Heart Rate: 1. Gently place 2 fingers on your “carotid” artery → located on your neck *don’t use the thumb – it has it’s own pulse. 2. Count the number of times your heart beats for 1 minute *most accurate*

How to measure Resting Heart Rate: For a faster, but less accurate way, count the # of heart beats in a shorter amount of seconds (multiple of 60) and multiply the heart beats by the # needed to get to 60: # of Heart beats in 30 sec x 2: 25 heart beats x 2 = 50 BPM # of Heart beats in 15 sec x 4: 16 heart beats x 4 = 64 BPM # of Heart beats in 10 sec x 6: 15 heart beats x 6 = 90 BPM # of Heart beats in 6 sec x 10: 8 heart beats x 10 = 80 BPM

RESTING HEART RATE CHART BOYS Age 18-25 Athlete 49-55 Excellent 56-61 Good 62-65 Above Average 66-69 70-73 Below 74-81 Poor 82+ GIRLS Age 18-25 Athlete 54-60 Excellent 61-65 Good 66-69 Above Average 70-73 74-78 Below 79-84 Poor 85+ *Notice the age (18-25) **The average resting heart rate for ages 10-17 is anywhere from 60-100 BPM

3 min Step Test Activity Fitness Ratings: 3 minute Step Test Begin stepping up and down on a 12 inch step at a rate of 24 steps per minute At the end of 3 minutes, stop. IMMEDIATELY TAKE YOUR PULSE. Use the Fitness Rating Chart for the 3 minutes Step test to determine your fitness level of cardiorespiratory fitness. Fitness Ratings: 3 minute Step Test Pulse Rate Score 84 or less High 85 to 95 Good 120 or higher Low

*HIGH MILE TIME = LOW CARDIOVASCULAR FITNESS* MILE RUN TIME *THE LOWER YOUR MILE RUN TIME IS THE BETTER YOUR CARDIOVASCULAR FITNESS IS *LOW MILE TIME = HIGH CARDIOVASCULAR FITNESS* *HIGH MILE TIME = LOW CARDIOVASCULAR FITNESS*

MILE RUN TIME CHART BOYS GIRLS AGE NEEDS IMPROVEMENT HEALTH FITNESS ZONE HIGH FITNESS PERFORMANCE 12 >10:30 10:30 - 8:00 <8:00 13 >10:00 10:00 - 7:30 <7:30 14 >9:30 9:30 - 7:00 <7:00 15 >9:00 9:00 - 7:00 *YOU EITHER WANT TO BE IN THE HEALTH FITNESS OR HIGH PERFORMANCE ZONES AGE NEEDS IMPROVEMENT HEALTH FITNESS ZONE HIGH FITNESS PERFORMANCE 12 >12:00 12:00 – 9:00 <9:00 13 >11:30 11:30 – 9:00 14 >11:00 11:00 – 8:30 <8:30 15 >10:30 10:30 – 8:00 <8:00

WHAT’S YOUR CARDIOVASCULAR FITNESS? BASED ON YOUR RESTING HEART RATE & YOUR MILE TIME HOW IS YOUR CARDIOVASCULAR FITNESS???

QUIZ: LESSONS 1 & 2 1. Define cardiovascular fitness: 2. Fill in the blanks A heart functions well in a person with _______________ cardiovascular fitness. A heart functions poorly in a person with ________________ cardiovascular fitness. 3. How do you improve your cardiovascular fitness? 4. What are the 3 major things you can do to decrease the risk of getting heart disease? 5. Circle whether the following activities/exercises are aerobic, anaerobic, or both: Sprints: aerobic anaerobic both Long distance running: aerobic anaerobic both Rugby game: aerobic anaerobic both

ANSWERS 1. Define cardiovascular fitness: the ability of the cardiovascular system to deliver blood to muscles during activity / the ability of the cardiovascular system to function 2. Fill in the blanks A heart functions well in a person with _____high___ cardiovascular fitness. A heart functions poorly in a person with ____low______ cardiovascular fitness. 3. How do you improve your cardiovascular fitness? By doing cardiovascular/aerobic exercise 4. What are the 3 major things you can do to decrease the risk of getting heart disease? Don’t smoke, eat a healthy diet, exercise 5. Circle whether the following activities/exercises are aerobic, anaerobic, or both: Sprints: aerobic anaerobic both Long distance running: aerobic anaerobic both Rugby game: aerobic anaerobic both