1. Presentation Package for Concepts of Fitness and Wellness 6e Section III: Concept 08 Cardiovascular Fitness All rights reserved

2. 2Concepts of Fitness and Wellness 6e Cardiovascular Fitness  "Cardio" = heart  "Vascular" = vessels A strong heart and healthy vessels (developed from regular physical activity) help to make a strong cardiovascular system

3. 3Concepts of Fitness and Wellness 6e Synonyms of Cardiovascular Fitness  Aerobic fitness  Cardiovascular endurance  Cardiorespiratory fitness See “On the Web” 08 (click 01) for information on cardiovascular physiology

4. 4Concepts of Fitness and Wellness 6e Laboratory Tests of Cardiovascular Fitness  The best indicator of cardiovascular fitness See “On the Web” 08 (Click 02) for info on VO 2 max

5. 5Concepts of Fitness and Wellness 6e Field Tests of Cardiovascular Fitness  Rockport Walking Test  Step Test  Astrand Ryhming Bike Test  12-minute Run Test  12-Minute Swim Test Lab 8b info See “On the Web” 08 (Click 05) for info on field tests

6. 6Concepts of Fitness and Wellness 6e Cardiovascular System Muscles send deoxygenated blood to heart Heart sends deoxygenated blood to lungs Lungs oxygenate the blood Heart sends oxygenated blood to body Images of the CV system come up with subsequent clicks

7. 7Concepts of Fitness and Wellness 6e Characteristics of Blood Vessels Arteries pump oxygenated blood and have muscular, elastic walls that promote good circulation Veins carry de-oxygenated blood and rely on pumping action of muscles to move blood

8. 8Concepts of Fitness and Wellness 6e Pulse Pulse Arteries have elastic walls and stretch as the blood moves through the vessel. This is what is felt as the pulse.

9. 9Concepts of Fitness and Wellness 6e Systolic Diastolic Aortic Notch Indicates the elastic nature of the vessels Pulse Wave The elastic properties of the vessels promotes good circulation.

10. 10Concepts of Fitness and Wellness 6e Measurement of Blood Pressure  Measurement is done with a device known as a sphygmomanometer

11. 11Concepts of Fitness and Wellness 6e Measurement of Blood Pressure CUFF INFLATED CUFF DEFLATED Systolic BP Diastolic BP First sounds heard as blood passes by No sounds heard because cuff pressure is lower than blood presssure

12. 12Concepts of Fitness and Wellness 6e Blood Pressure (Normal Values)  Systolic 120 mm Hg  Diastolic 80 mm Hg Click here for more info on hypertension

13. 13Concepts of Fitness and Wellness 6e FIT Formula for Cardiovascular Fitness 3-6x per week HR in target zone At least 20 minutes

14. TOO MUCH THRESHOLD FOR FITNESS INACTIVITY FITNESS TARGET ZONE: F: 3-6x per week I: 40-85% HR reserve 55-90% Max HR T: 20-30 min CONCEPTS OF FITNESS AND WELLNESS Target Zone: CV Fitness

15. 15Concepts of Fitness and Wellness 6e Calculating Target Heart Zones  Maximum heart rate method  Working heart rate method Click on icon for examples for calculating target zones with both approaches. The same basic information is used for both to allow for comparisons of results. (e.g. 22 years old with a resting heart rate of 68 bpm)

16. 16Concepts of Fitness and Wellness 6e Location for Pulse Radial artery Carotid artery

17. 17Concepts of Fitness and Wellness 6e Factors in Pulse Monitoring  Short time (10-15 seconds)  Locate quickly  Typical of the exercise bout Lab 8a info HR monitors can provide a continuous record of heart rate during your exercise.

18. 18Concepts of Fitness and Wellness 6e Ratings of Perceived Exertion 6VERY VERY LIGHT 78 9VERY LIGHT 10 11FAIRLY LIGHT 12 13SOMEWHAT HARD 14 15HARD 16 17VERY HARD 1819 20VERY VERY HARD Target Zone for using RPE Lab 8c info

19. 19Concepts of Fitness and Wellness 6e Summary of Target Zones for Aerobic Exercise THRESHOLD OF TRAINING TARGET ZONE INACTIVITY 55-90% of maximum heart rate 40-85% of heart rate reserve 12 - 16 on RPE scale 55% of maximum heart rate 40% of heart rate reserve 12 on RPE scale

20. 20Concepts of Fitness and Wellness 6e Web Resources “On the Web” “On the Web” pages for Concept Online Learning Center

21. Supplementary Graphics Lab information Information on blood pressure Detailed examples of Target Heart Rate calculations

22. 22Concepts of Fitness and Wellness 6e Lab 8a Information Counting Target HR  Practice counting pulse (carotid / radial)  Estimate threshold of training (low)  Estimate target zone for training (range)  Check pulse after two bouts of running (or other form of exercise) Return to presentation

23. 23Concepts of Fitness and Wellness 6e Lab 8b Information Evaluating CV Fitness  Perform at least one test of CV fitness test and rate your current level of fitness (Note: performing more than one test is recommended in order to get a more valid assessment)  Interpret the results of your fitness based on your current level of activity Return to presentation

24. 24Concepts of Fitness and Wellness 6e Lab 8c Information Ratings of Perceived Exertion  Record threshold and target zones for training  Perform a series of exercise bouts at different paces for at least 3 minutes (paces should cover range of intensities)  Check heart rate and provide RPE score after each  Once you know your RPE for target zone you can use it in training Return to presentation

25. 25Concepts of Fitness and Wellness 6e Blood Pressure Range of Systolic Values  120 Normal  120-140Borderline  140-180At risk!  180+ Treatment! Return to presentation Click for more info on BP values

26. 26Concepts of Fitness and Wellness 6e Dangers of High BP  Coronary heart disease  Stroke Return to presentation Click for more info on BP values See info from the National Stroke Association

27. 27Concepts of Fitness and Wellness 6e Causes of High BP  Age  Race  Heredity  Diet  Stress  Inactivity Return to presentation

28. 28Concepts of Fitness and Wellness 6e Maximum Heart Rate and Aging 200 190 180 170 160 Maximum HR = 208 – (.7* age) 2030405060 AGE HR Ex for a 22 yr old: Max HR= 208 – (.7 * 22) = 208 – 15.4 = 193

29. 29Concepts of Fitness and Wellness 6e Maximal Heart Rate Method (example for a 22-year-old person) TARGET ZONE 198 174 106 0 55% 90% MAX HR

30. 30Concepts of Fitness and Wellness 6e Resting HR and Fitness Resting HR decreases because the heart is stronger FITNESS LOWHIGH 90 80 70 60 50 HR

31. 31Concepts of Fitness and Wellness 6e TARGET ZONE Working Range = 125 bpm 0 68 193 85% 40% MAX REST HR Heart Rate Reserve Method (Sample calculations: 22-year-old w/ resting hr of 68)

32. 32Concepts of Fitness and Wellness 6e Working Heart Rate (Sample calculations: 22-year-old w/ resting hr of 68 ) Max HR - Rest HR= Heart Rate Reserve (HRR) 193- 68= 125 40% of HRR= 50 85% of HRR= 106 Lower Limit = 50 + Rest HR (68) = 118 Upper limit = 106 + Rest HR(68) = 174

33. 33Concepts of Fitness and Wellness 6e HR Target Zones UPPER LIMIT THRESHOLD TIME HR 118 174 Note: This range is fairly large. By taking into account current fitness level it is possible to have a more specific range.

34. 34Concepts of Fitness and Wellness 6e LowMarginal Good Frequency 3 3-4 5 Intensity (%HRR) 40-5050-60 60-85 Time (min) 10-3020-40 30-60 Fitness Level Prescriptions Based on Current Fitness Level If an individual has a low level of fitness they could work at the low range of the target zone and still get benefits.

35. 35Concepts of Fitness and Wellness 6e HR Target Zones THRESHOLD TIME HR 118 130 Return to presentation Note:This range was calculated assuming the person had a low level of fitness. The values would be different if different ranges were used. 40% 50% 179