Section III: Concept 07 Cardiovascular Fitness All rights reserved Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Presentation Package for Concepts of Physical Fitness 14e Section III: Concept 07 Cardiovascular Fitness This concept will describe the function of the cardiovascular system and explain how to determine the appropriate intensity of exercise needed to promote cardiovascular fitness. Cardiovascular fitness is probably the most important aspect of physical fitness because of its importance to good health and optimal physical performance. Concept 7 2

Cardiovascular Fitness Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Cardiovascular Fitness "Cardio" = heart "Vascular" = vessels A strong heart and healthy vessels (developed from regular physical activity) help to make a strong cardiovascular system. Cardiovascular fitness refers to the fitness of the cardiovascular system Cardio = heart Vascular = vessel Concepts of Physical Fitness 14e Concept 7 3

Synonyms of Cardiovascular Fitness Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Synonyms of Cardiovascular Fitness Aerobic fitness Cardiovascular endurance Cardiorespiratory fitness Cardiovascular fitness is often called many different things Aerobic fitness: aerobic = with oxygen so aerobic fitness refers to the ability to take in and use oxygen for exercise Cardiovascular endurance: CV fitness is also associated with good endurance (running, biking etc....) so this term is also common. Cardiorespiratory fitness: Respiration refers to the lungs so this is referring to the fitness of the heart and lungs instead of the heart and vessels but it is essentially the same thing. See Web07-01 for information on cardiovascular physiology Concepts of Physical Fitness 14e Concept 7 4

Cardiovascular System Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Cardiovascular System Images of the CV system come up with subsequent clicks Lungs oxygenate the blood Muscles send deoxygenated blood to heart Heart sends oxygenated blood to body Heart sends deoxygenated blood to lungs This slide provides a flow diagram of the cardiovascular system. NOTE: slides are numbered in the following order. 1. The heart pumps oxygenated blood to the muscles 2. The heart receives de-oxygenated blood from the muscles 3. The heart pumps it to the lungs. 4. The oxygenated blood returns from the lungs and can then be pumped out to the rest of the body. A healthy cardiovascular system must have a strong heart, clean lungs and healthy arteries and veins. Concepts of Physical Fitness 14e Concept 7 6

Characteristics of Blood Vessels Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Characteristics of Blood Vessels Compares the cross sectional view of arteries and veins. Arteries are round in shape and have muscular walls that help to pump the blood around the body. Veins do not have this muscular wall around the vessels and rely on the pumping action of the muscles to facilitate venous return. 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 Concepts of Physical Fitness 14e Concept 7 7

Laboratory Tests of Cardiovascular Fitness Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Laboratory Tests of Cardiovascular Fitness VO2 Max The best indicator of cardiovascular fitness The best measure of cardiovascular fitness is called VO2max. It represents the maximal amount of oxygen that the body can take in, deliver, and consume. A person with a high VO2 max has healthy lungs to take in a lot of oxygen, a strong heart to pump the blood to the body and a clean network of vessels to deliver the oxygen to the body. This test requires laboratory equipment and maximal exertion so it is not an easy measure to assess. Many field tests have been designed to approximate VO2 max and give an estimate of cardiovascular fitness See Web07-02 for info on VO2 max Concepts of Physical Fitness 14e Concept 7 22

CV Fitness & Health Benefits Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com CV Fitness & Health Benefits Reduces risk for: heart disease other hypokinetic conditions early death Protection against the health risks associated with obesity. Enhances the ability to perform various tasks Improves ability to function Associated with a feeling of well-being. Concepts of Physical Fitness 14e Concept 7

Field Tests of Cardiovascular Fitness Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Field Tests of Cardiovascular Fitness Lab 7b info Rockport Walking Test Step Test Astrand Ryhming Bike Test 12-minute Run Test 12-Minute Swim Test Review the procedures for some of the common field tests of cardiovascular fitness. See Web07-06 for info on field tests Concepts of Physical Fitness 14e Concept 7 23

FIT Formula for CV Fitness Threshold of Training Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com FIT Formula for CV Fitness Threshold of Training F I T 3 days/week HR in target zone - at least 40% HRR OR 55% max HR At least 20 minutes The amount of aerobic exercise needed to improve CV fitness has been summarized as a prescription according to the FIT formula Frequency: Intensity: Time: This is considered to be the minimal stimulus (threshold of training) to "improve" CV fitness. Less activity is needed to promote general CV health. This was discussed in the "How Much is Enough" lecture. Concepts of Physical Fitness 14e Concept 7 12

Target Zone: CV Fitness TOO MUCH THRESHOLD FOR FITNESS INACTIVITY FITNESS Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Target Zone: CV Fitness TARGET ZONE: F: 3-6x per week I: 40-85% HR reserve 55-90% Max HR T: 20-60 min This is the target zone for cardiovascular fitness. It is best developed with moderate to intense physical activity since this challenges the cardiovascular system more than lower intensity exercise The amount and intensity of exercise needed to improve health is much lower than the amount of exercise needed to improve fitness or performance CONCEPTS OF FITNESS AND WELLNESS Concept 7 16

Ratings of Perceived Exertion Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Ratings of Perceived Exertion 6 VERY VERY LIGHT 7 8 9 VERY LIGHT 10 11 FAIRLY LIGHT 12 13 SOMEWHAT HARD 14 15 HARD 16 17 VERY HARD 18 19 20 VERY VERY HARD Target Zone for using RPE Ratings of perceived exertion can be used to provide an approximate target zone for aerobic exercise Concepts of Physical Fitness 14e Concept 7

Summary of Target Zones for Aerobic Exercise Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Summary of Target Zones for Aerobic Exercise 55-90% of maximum heart rate 40-85% of heart rate reserve 12 - 16 on RPE scale TARGET ZONE 55% of maximum heart rate 40% of heart rate reserve 12 on RPE scale THRESHOLD OF TRAINING This diagram shows conceptually the relationship between threshold and target zones. The threshold is the minimal intensity you have to reach to obtain cardiovascular fitness benefits. The target zone is the desired range that you want to be in to optimize the training benefits. There are two procedures used for calculating the threshold and target zones and they are described in the subsequent slides. INACTIVITY Concepts of Physical Fitness 14e Concept 7 14

Calculating Target Heart Zones Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com 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) The two ways of calculating target heart zones are the maximum heart rate method and the working heart rate method. The maximum heart rate method is the easiest method but is overly simplistic since it does not take into account a person’s resting heart rate. The working heart rate considers resting heart rate and gives a more accurate and individualized target heart rate. Concepts of Physical Fitness 14e Concept 7 15

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Pulse Arteries have elastic walls and stretch as the blood moves through the vessel. This is what is felt as the pulse. The pulse you feel is the blood moving through your arteries as it makes its way through the body. The pulse indicates that rate at which your heart is beating. For the blood to move efficiently through the body the arteries must be elastic enough to swell when the blood moves through. If the arteries become atherosclerotic they lose their elasticity and blood flow is compromised. Pulse Concepts of Physical Fitness 14e Concept 7 8

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Location for Pulse Carotid artery Radial artery Heart rate provides the best measure of exercise intensity during exercise. To monitor heart rate during exercise you must first know where to find it. The carotid artery is the easiest for most people but some people prefer the radial artery on the thumb side of the wrist. (Point out the sites to the students) Concepts of Physical Fitness 14e Concept 7 19

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Pulse Wave Aortic Notch Indicates the elastic nature of the vessels Systolic The elastic properties of the vessels promotes good circulation. This figure shows the flow and pressure changes within the vessel. The peak pressure in the vessel is called the Systolic blood pressure. The lowest pressure in the vessels is called the Diastolic blood pressure. The notch in the peak reflects the elastic nature of the vessels and is called the aortic notch. When the pulse arrives some of the blood makes it through and causes the artery to swell. The second peak occurs as the vessel rebounds from the swelling. Diastolic Concepts of Physical Fitness 14e Concept 7 9

Factors in Pulse Monitoring Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Factors in Pulse Monitoring Lab 7a info Short time (10-15 seconds) Locate quickly Typical of the exercise bout Cover the factors associated with heart rate monitoring. The pulse should be counted for a short time so that the heart does not begin to decrease while you are counting (6 or 10 seconds are best). This value is then multiplied by either 10 or 6 (respectively) to get counts for 60 seconds. The 10 second count is recommended because it promotes less error than the 6 second count. The pulse should be located quickly so the hr reflects the exercise that was done. Also do not sprint at the end of the activity because that will make the heart rate seem higher than it was during the actual bout of exercise. HR monitors can provide a continuous record of heart rate during your exercise. Concepts of Physical Fitness 14e Concept 7 20

Measurement of Blood Pressure Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Measurement of Blood Pressure Measurement is done with a device known as a sphygmomanometer The way that blood pressure is measured is with a cuff that temporarily cuts off blood flow to the lower arm. 1. Cuff is inflated to cut off blood flow to the lower arm 2. The pressure is then released slowly. 3. When the pressure drops below the peak pressure (systolic) in the vessels, the sound of the blood can be heard passing through the vessels (Systolic BP) 4. The pressure is continually reduced in the cuff 5. When the pressure drops below the lowest pressure (diastolic) in the vessels, the sound of the blood is no longer heard in the vessels. This point is the Diastolic BP. Concepts of Physical Fitness 14e Concept 7 10

Measurement of Blood Pressure Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Measurement of Blood Pressure Systolic BP Diastolic BP No sounds heard because cuff pressure is lower than blood pressure First sounds heard as blood passes by This figure shows how the cuff cuts off the blood flow and how flow is re-established as the pressure in the cuff is released. The first sounds heard reflect the systolic blood pressure and when no sounds are heard through the stethoscope, the pressure is at diastolic. CUFF INFLATED CUFF DEFLATED Concepts of Physical Fitness 14e Concept 7 11

Blood Pressure (Normal Values) Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Click here for more info on hypertension Blood Pressure (Normal Values) Systolic 120 mm Hg Diastolic 80 mm Hg These figures represent the normal blood pressure values. Additional information on hypertension is available if you follow the icon but it may not be needed depending on the scope of the class. Concepts of Physical Fitness 14e Concept 7 12

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Web Resources Online Learning Center “On the Web” pages for Concept This page provides active hyperlinks if the computer is connected to the Internet. Concepts of Physical Fitness 14e Concept 7

Supplementary Graphics Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Supplementary Graphics Supplementary graphics follow this slide. Lab information Information on blood pressure Detailed examples of Target Heart Rate calculations Concept 7

Lab 7a Information Counting Target HR & Ratings of Perceived Exertion Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Return to presentation Lab 7a Information Counting Target HR & Ratings of Perceived Exertion Practice counting pulse (carotid / radial) Estimate threshold of training (low) Estimate target zone for training (range) Rate your perceived exertion Check pulse after two bouts of running (or other form of exercise) Lab 7a information Concepts of Physical Fitness 14e Concept 7

Lab 7b Information Evaluating CV Fitness Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Lab 7b Information Evaluating CV Fitness Return to presentation Perform at least one test of CV fitness and evaluate 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 Lab 7b information Concepts of Physical Fitness 14e Concept 7

Blood Pressure Range of Systolic Values Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Click for more info on BP values Blood Pressure Range of Systolic Values Return to presentation 120 Normal 120-140 Borderline 140-180 At risk! 180+ Treatment! Systolic blood pressure is the more important value for health. These ranges define the limits for normal and elevated blood pressure values. If blood pressure is high, the heart has to work harder and the vessels can get damaged. High values greatly increase an individuals overall risk of coronary heart disease and stroke. Concepts of Physical Fitness 14e Concept 7 13

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Click for more info on BP values Return to presentation Dangers of High BP Coronary heart disease Stroke High blood pressure values have been related to CHD and stroke. These are the number one and number three causes of death in our country. See info from the National Stroke Association Concepts of Physical Fitness 14e Concept 7 14

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Causes of High BP Return to presentation Age Race Heredity Diet Stress Inactivity There are many factors which influence blood pressure: Age: blood pressure increases with age Race: blacks have higher BP than whites Heredity: genetically linked Diet: high salt diet Stress: releases adrenaline into bloodstream Inactivity: atherosclerosis decreases vessel diameter Concepts of Physical Fitness 14e Concept 7 15

Maximum Heart Rate and Aging Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Maximum Heart Rate and Aging Maximum HR = 208 – (.7* age) Ex for a 22 yr old: Max HR = 208 – (.7 * 22) = 208 – 15.4 = 193 HR 200 190 180 170 160 To calculate a personal target heart zone, it is important to have an estimate of maximum heart rate. This graph shows that maximal heart rate decreases with age. The equation (max HR = 220 - age) was previously used to estimate maximal heart rate but a revised formula has been found to be more accurate (max HR = 208 – (.70 * age). 20 30 40 50 60 AGE Concepts of Physical Fitness 14e Concept 7 16

Maximal Heart Rate Method (example for a 22-year-old person) Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Maximal Heart Rate Method (example for a 22-year-old person) TARGET ZONE 198 174 106 55% 90% MAX HR The general prescription is for the heart rate to be between 50 and 90 percent of maximal heart rate. Therefore, to calculate target heart zone you multiply the max heart rate by .55 and .90. Go over example for a hypothetical 22 year old person. Concepts of Physical Fitness 14e Concept 7 17

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Resting HR and Fitness Resting HR decreases because the heart is stronger HR 90 80 70 60 50 A problem with the previous method is that it doesn't take into account an individual's resting heart rate. In last lecture, it was mentioned that resting heart rate will decrease with fitness. There is also a lot of individual variability in resting heart rate. Therefore, a more accurate procedure was developed which takes into account a person's resting heart rate. LOW HIGH FITNESS Concepts of Physical Fitness 14e Concept 7 18

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Heart Rate Reserve Method (Sample calculations: 22-year-old w/ resting hr of 68) Working Range = 125 bpm 193 MAX 85% HR TARGET ZONE 40% 68 The procedure is known as the Karvonen or heart rate reserve method. It is based on calculating a target zone between the person's resting and maximal levels (their heart rate reserve). The percentages for this technique are 40% and 85% rather than 55% and 90% for the other maximum heart rate method. Go through example on the slide for a hypothetical 22 yr. old person with a resting heart rate of 68 bpm The next slides will go through an example of how to calculate your individual target heart zone. REST Concepts of Physical Fitness 14e Concept 7 19

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com 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 Go through example using math calculations for a 20 year old person with a resting heart rate of 60 bpm max hr = 208 – (.7 * 22) = 192.6 = 193 rest hr = 68 working range = 193-68=125 (125 x .40) + 68 = 118 (125 X .85) + 68 = 174 A table is provided in the book for you to calculate your target heart zone. It gives a value that corresponds with your resting heart rate and maximal heart rate (according to your age). Concepts of Physical Fitness 14e Concept 7 20

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com HR Target Zones HR UPPER LIMIT 174 118 THRESHOLD This shows the general heart rate pattern during a bout of aerobic exercise. The heart rate initially climbs from a resting level and then reaches a plateau value. Ideally, the heart rate should fall within a person's personal target heart rate zone and remain there during the duration of the workout. Remind the students that they can calculate their personal target zones using information from the lecture and the book. TIME Note: This range is fairly large. By taking into account current fitness level it is possible to have a more specific range. Concepts of Physical Fitness 14e Concept 7 13

Prescriptions Based on Current Fitness Level Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Prescriptions Based on Current Fitness Level Low Marginal Good Frequency 3 3-4 5 Intensity (%HRR) 40-50 50-60 60-85 Time (min) 10-30 20-40 30-60 Fitness Level This slide shows the recommended guidelines for individuals of low, average and high levels of fitness. Note: These guidelines are for individuals who want to “improve” their fitness. If an individual has a low level of fitness they could work at the low range of the target zone and still get benefits. Concepts of Physical Fitness 14e Concept 7 17 12

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com HR Target Zones Return to presentation HR 179 130 50% 118 40% THRESHOLD This shows the general heart rate pattern during a bout of aerobic exercise. The heart rate initially climbs from a resting level and then reaches a plateau value. Ideally, the heart rate should fall within a person's personal target heart rate zone and remain there during the duration of the workout. Remind the students that they can calculate their personal target zones using information from the lecture and the book. TIME Note:This range was calculated assuming the person had a low level of fitness. The values would be different if different ranges were used. Concepts of Physical Fitness 14e Concept 7 13