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 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
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 3 of 4
Levels of Fitness High Fitness … 90 % Average Fitness … 75 % Low Fitness … 60 % Sedentary … 50 % If you are going to work-out … determine your fitness level and work at the following % of maximum heart rate:
Applying Training Principles Principle of Overload FFrequency: minimum 3 times per week IIntensity: target heart rate TTime: 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
Principle of Progression Increase overload gradually by: –increasing pace –increasing distance 2 of 3
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 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 Choose an aerobic activity to improve Cardio- Respiratory Endurance:
Risk Factors I can control 3Inactivity 3Obesity 3High blood pressure 3High cholesterol 3Stress/tension 3Smoking I can ’ t control 6Gender 6Heredity 6Age Objective
Cardiovascular Benefits of Exercise Reduces the risk of dying prematurely Strengthens heart, makes more efficient Decreases atherosclerosis Clears fats from bloodstream 2 of 3
Cardiovascular Benefits of Exercise Helps control weight Improves concentration Promotes positive self-concept Reduces feelings of depression and anxiety 3 of 3