1. Cardiovascular Fitness Cardiovascular fitness is probably the most important aspect of physical fitness because of its importance to good health and optimal physical performance.

2. 2 Cardiovascular Fitness "Cardio" = heart "Vascular" = vessels A strong heart and healthy vessels (developed from regular physical activity) help to make a strong cardiovascular system.

3. 3 Cardiovascular System Heart sends deoxygenated blood to lungs Lungs oxygenate the blood Heart sends oxygenated blood to body Images of the CV system come up with subsequent clicks Muscles send deoxygenated blood to heart

4. 4 Characteristics of Blood Vessels 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

5. 5 CV Fitness & Health Benefits Reduces risk for:  heart disease  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.

6. 6 Field Tests of Cardiovascular Fitness Rockport Walking Test Step Test Astrand Ryhming Bike Test 12-minute Run Test 12-Minute Swim Test Lab 7b info

7. 7 FIT Formula for CV Fitness Threshold of Training 3 days/week HR in target zone - at least 40% HRR OR 55% max HR At least 15 minutes

8. TARGET ZONE: F: 3-6x per week I: 40-85% HR reserve 55-90% Max HR T: 15-60 min TOO MUCH THRESHOLD FOR FITNESS INACTIVITY FITNESS CONCEPTS OF FITNESS AND WELLNESS Target Zone: CV Fitness

9. Concepts of Physical Fitness 14e9 Ratings of Perceived Exertion 6VERY VERY LIGHT 7 8 9VERY LIGHT 10 11FAIRLY LIGHT 12 13SOMEWHAT HARD 14 15HARD 16 17VERY HARD 18 19 20VERY VERY HARD Target Zone for using RPE

10. 10 Summary of Target Zones for Aerobic Exercise THRESHOLD OF TRAINING TARGET ZONE INACTIVITY 55-90% of maximum heart rate 40-85% of heart rate reserve 55% of maximum heart rate 40% of heart rate reserve

11. 11 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)

12. 12 Pulse Pulse Arteries have elastic walls and stretch as the blood moves through the vessel. This is what is felt as the pulse.

13. 13 Location for Pulse Radial artery Carotid artery

14. 14 Systolic Diastolic Aortic Notch Indicates the elastic nature of the vessels Pulse Wave The elastic properties of the vessels promotes good circulation.

15. 15 Factors in Pulse Monitoring Short time (10-15 seconds) Locate quickly Typical of the exercise bout Lab 7a info HR monitors can provide a continuous record of heart rate during your exercise.

16. Concepts of Physical Fitness 14e16 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) Return to presentation

17. 17 Lab 7b Information Evaluating CV Fitness 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 Return to presentation

18. 18 TARGET ZONE Working Range = 125bpm 0 68 193 85% 40% MAX REST HR Heart Rate Reserve Method (Sample calculations: 22-year-old w/ resting hr of 68)

19. 19 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

20. 20 LowMarginal Good Frequency 3 3-4 5 Intensity (%HRR) 40-5050-60 60-85 Time (min) 10-3020-40 30-60 Fitness Level Prescriptions Based on Current Fitness Level If an individual has a low level of fitness they could work at the low range of the target zone and still get benefits.

21. Concepts of Physical Fitness 14e21 HR Target Zones THRESHOLD TIME HR 118 130 Return to presentation Note:This range was calculated assuming the person had a low level of fitness. The values would be different if different ranges were used. 40% 50% 179