1. Presentation Package for Concepts of Physical Fitness 12e
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Concepts of Physical Fitness 12e
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Presentation Package for Concepts of Physical Fitness 12e
Section III: Concept 08
Cardiovascular Fitness
This lecture will cover the amount of physical activity needed for health. The distinction between the amount needed for health versus the amount needed for performance will be emphasized.
Created by:
Gregory J. Welk
Iowa State University
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2. Cardiovascular Fitness
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Cardiovascular Fitness
"Cardio" = heart
"Vascular" = vessels
Cardiovascular fitness refers to the fitness of the cardiovascular system
Cardio = heart
Vascular = vessel
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3. Synonyms of Cardiovascular Fitness
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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 Web08 (click 01) for information on cardiovascular physiology
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4. Laboratory Tests of Cardiovascular Fitness
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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 Web08 (Click 02) for info on VO2 max
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5. Field Tests of Cardiovascular Fitness
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Lab 8b
info
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Field Tests of Cardiovascular Fitness
12 minute run
1 1/2 mile run
Step test
Bike ergometer test
Rockport walk test
See Web08 (Click 05) for info on field tests
Review the procedures for some of the common field tests of cardiovascular fitness.
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6. Cardiovascular System
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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.
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7. Characteristics of Blood Vessels
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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
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8. Concepts of Physical Fitness 12e
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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
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9. Concepts of Physical Fitness 12e
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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
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10. Measurement of Blood Pressure
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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.
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11. Measurement of Blood Pressure
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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
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.
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12. Blood Pressure (Normal Values)
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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.
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13. FIT Formula for Cardiovascular Fitness
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FIT Formula for Cardiovascular Fitness F I T
3-6x per week
HR in target zone
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 to "improve" CV fitness. Less activity is needed to promote general CV health. This was discussed in the "How Much is Enough" lecture.
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14. Target Zone: CV Fitness
TOO MUCH
THRESHOLD FOR FITNESS
INACTIVITY
FITNESS
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Target Zone: CV Fitness
TARGET ZONE:
F: 3-6x per week
I: % HR reserve % Max HR
T: 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
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15. Calculating Target Heart Zones
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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
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16. Concepts of Physical Fitness 12e
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Location for Pulse
Radial artery
Carotid 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)
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17. Factors in Pulse Monitoring
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Factors in Pulse Monitoring
Lab 8a 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.
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18. Ratings of Perceived Exertion
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Lab 8c
info
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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
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19. Summary of Target Zones for Aerobic Exercise
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Summary of Target Zones for Aerobic Exercise
55-90% of maximum heart rate
40-85% of heart rate reserve
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
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20. Concepts of Physical Fitness 12e
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Web Resources
“On the Web” pages for Concept
Online Learning Center
This page provides active hyperlinks if the computer is connected to the Internet.
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21. Supplementary Graphics
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Supplementary Graphics
Lab information
Information on blood pressure
Detailed examples of Target Heart Rate calculations
Supplementary graphics follow this slide.
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22. Lab 8a Information Counting Target HR
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Lab 8a Information Counting Target HR
Return to presentation
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)
Lab 8a information
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23. Lab 8b Information Evaluating CV Fitness
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Lab 8b Information Evaluating CV Fitness
Return to presentation
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
Lab 8b information
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24. Lab 8c Information Ratings of Perceived Exertion
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Lab 8c Information Ratings of Perceived Exertion
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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
Lab 8c information
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25. Blood Pressure Range of Systolic Values
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Blood Pressure Range of Systolic Values
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Normal
Borderline
At risk!
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.
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26. Concepts of Physical Fitness 12e
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Dangers of High BP
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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
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27. Concepts of Physical Fitness 12e
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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
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28. Maximum Heart Rate and Aging
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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 = 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).
AGE
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29. Maximal Heart Rate Method (example for a 22-year-old person)
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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.
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30. Concepts of Physical Fitness 12e
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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
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31. Concepts of Physical Fitness 12e
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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
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32. Concepts of Physical Fitness 12e
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Working Heart Rate (Sample calculations: 22-year-old w/ resting hr of 68)
Max HR - Rest HR = Heart Rate Reserve (HRR)
= 125
40% of HRR = 50
85% of HRR = 106
Lower Limit = Rest HR (68) = 118
Upper limit = 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) = = 193
rest hr = 68
working range = =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)
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33. Concepts of Physical Fitness 12e
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HR Target Zones
UPPER LIMIT
THRESHOLD
TIME HR
174
118
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.
Note: This range is fairly large. By taking into account current fitness level it is possible to have a more specific range.
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34. Prescriptions Based on Current Fitness Level
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Prescriptions Based on Current Fitness Level
Low Marginal Good
Frequency
Intensity (%HRR)
Time (min)
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.
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35. Concepts of Physical Fitness 12e
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HR Target Zones
Return to presentation HR
179
130
50%
118
40%
THRESHOLD
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
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.
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