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Published byLoren Reed Modified over 9 years ago
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Heart Rate CARDIOVASCULAR ENDURANCE
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Heart Rate Review ▪ What is one way you can determine your heart rate (discussed last class)? ▪ What is heart rate? ▪ What is resting heart rate? ▪ What is recovery heart rate? ▪ What impacts your heart rate? ▪ What is the number one leading cause of death? ▪ How are blood pressure and heart rate different?
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Principles of Training Review ▪ What are the three principles of training? ▪ The Principle of Overload ▪ The Principle of Progression ▪ The Principle of Specificity ▪ In order to achieve the principle of overload you can use the F.I.T.T acronym which stands for? ▪ Frequency, Intensity, Time or Type ▪ Any of the four can be increased in order to achieve the principle of overload
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Application of the Training Principles using Cardiovascular Endurance ▪ Purpose of Overload: To strengthen the heart (made up of cardiac MUSCLE) ▪ You must push it beyond its normal range ▪ Utilize the fit principle to achieve overload for cardiovascular endurance ▪ Using the F.I.T acronym ▪ Frequency- Start at three times per week and then when that is comfortable and easy increase to four times per week.
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Intensity for Cardiovascular Endurance ▪ While the heart is a muscle, you cannot physically see it strengthen the way you can see skeletal muscle strengthen ▪ Therefore, you must rely on your pulse (heart rate) to determine if the strength of your heart is increasing. ▪ Will your heart rate increase or decrease? ▪ What intensity is ideal for your heart rate during cardiovascular endurance? ▪ We use calculation to determine your maximum heart rate and from there calculate your “target heart rate zone”
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Maximum Heart Rate ▪ Definition – The heart rate that should not be exceeded during exercise. ▪ Calculation – (220 – Age = ) ▪ As you become older your maximum heart rate decreases. Why? ▪ Try these Calculation: 1.A 14 year old ▪ = 206 bpm 2.A 5 year old ▪ = 215 bpm 3.A 60 year old ▪ = 160 bpm 4.A 93 year old ▪ = 127 bpm
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Target Heart Rate Zone ▪ The American College of Sports Medicine recommended that in order to achieve the greatest cardiovascular benefit that the intensity of your heart rate should range from 60-90% of your maximum heart rate. ▪ Definition – 60 – 90% of the maximum hear rate which results in the greatest cardiovascular benefits when exercising. ▪ Calculations: ▪ (220 – age) X.60 = Lower Level of Target Heart Rate Zone ▪ (220 – age) x.90 = Higher Level of Target Heart Rate ▪ Try These: ▪ 14 year olds target heart rate zone ▪ 124 bpm – 185 bpm ▪ 5 year olds target heart rate zone ▪ 129 bpm – 194 bpm ▪ 60 year olds target heart rate zone ▪ 96 bpm – 144 bpm ▪ 93 year olds target heart rate zone ▪ 76 bpm – 114 bpm
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What to do once you know your target heart rate zone… ▪ Check the intensity of your exercise by stopping briefly from time to time to check your pulse (heart rate) ▪ To achieve the principle of overload move closer towards the upper level of your target heart rate zone. ▪ If your pulse goes below the lower limit you should increase your intensity and if it goes above the upper limit you should decrease your intensity.
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How to check your pulse while exercising ▪ Divide the lower and upper limits of your target heart rate zone by 6 to give you the number of beats it should be within those ten seconds. ▪ Use a heart rate monitor ▪ Could be a watch, chest strap with a watch, pulse bar, fit bit, chest strap that reports readings to iphone/ipad, treadmill monitor
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A High Resting Heart Rate Generally Indicates… ▪ A poor level of cardiovascular fitness ▪ How does a high resting heart rate an indicator of cardiovascular fitness? ▪ The more you exercise the lower your heart rate because the heart is stronger and working more efficiently to pump more blood. ▪ People with higher resting heart rates have a greater chance of cardiovascular disease. ▪ Heart rate is associated with how many times your heart beats per minute.
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What are lifetime physical activities? ▪ Definition: Individual sports that can be engaged in for a lifetime ▪ Examples? ▪ Golf, tennis, swimming, bowling, running, racquetball, hiking, badminton, skiing, table tennis ▪ Reasons why team activities are not lifetime sports? ▪ Difficult to find team activities as get older ▪ May lose interest in those activities ▪ May be physically too demanding ▪ Contact sports are not always the healthiest choice as your body ages
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