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Published byMariah Warner Modified over 9 years ago
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Cardiovascular Fitness
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Cardiovascular fitness is... The ability of the heart, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise
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Benefits of Cardiovascular Fitness Your Heart is a muscle and when a muscle is worked it becomes bigger A bigger heart can pump more blood with each beat
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When You Have a Good level of Cardiovascular Fitness Lower body fatness as a result of calories burned Ability to work longer periods of time without getting tired Improved quality of life
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If You Have a Low Level Of Cardiovascular Fitness You are at Risk For Heart disease Stroke High Blood Pressure
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Heart Disease Cholesterol is a fatty like substance found in the blood that can clog arteries. When these deposits build up it is known as atherosclerosis HDL: Is good cholesterol. It takes bad cholesterol back to your heart to be processed. HDL is increased with exercise. LDL: Is bad cholesterol. It seeps into your bloodstream and creates fat deposits that contribute to atherosclerosis. LDL is a result of a high fat diet and inactivity
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How Do You Assess Cardiovascular Fitness VO 2 Max = Is a measurement of how much oxygen your body can process and utilize per minute of physical activity. There are maximal tests like the one shown in the picture and sub- maximal ones
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What is a Good VO 2 Score? < 2526-3435-4344-5253> PoorFairAverageGoodExcellent
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How Much Cardio Fitness is Enough At least 3 days a week 60%-80% of Max HR 20 min
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How To Calculate Target Heart Rate 1. Figure out your Maximum Heart Rate 220 - Age = MHR 2. Figure out your Heart Rate Reserve take your Resting Heart Rate and subtract from your Max HR MHR - RHR = HRR 3. Multiply your HRR by 60% and 80% 4. Add your Resting Heart Rate back in.
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THR Example Target HR = X% (max HR - RHR) + RHR A 40 year old man with a resting heart rate of 70 wants to find his THR (between 60%-80%) Answer:
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