1. MEASURES OF CARDIOVASCULAR FITNESS

2. HOW DO WE KNOW HOW GOOD OUR CARDIOVASCULAR FITNESS IS?
*YOU CAN USE 2 DIFFERENT MEASURES:
RESTING HEART RATE (RHR)
MILE RUN TIME

3. 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 BPM
A heart that has a resting heart rate of 65 BPM
This one!

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

5. How to measure Resting Heart Rate:
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* OR
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

6. 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 is anywhere from BPM

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

8. 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

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