Cardiovascular Fitness

By: Kevin Williams

Cardiovascular Fitness "Cardio" = heart

"Vascular" = vessels

Concepts of Physical Fitness 14e, Corbin

2

A strong heart and healthy vessels (developed from regular physical activity) help to make a strong cardiovascular system.

Cardiovascular Terminology

Aerobic Anaerobic Heart Rate Max Heart Rate Exercise Heart Rate Resting Heart Rate Exertion Intensity Overload Principle Diminishing return

Cardiovascular Fitness

Cardiovascular system-the ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement. This type of fitness is a health-related component of physical fitness that is brought about by sustained physical activity.

When we breathe: Oxygen in (nutrients) Carbon Dioxide out (waste)

Cardiovascular Fitness Aerobic activities: continuous exercise over an extended period of time. Exercise 3-5 days per week. 20-30 min per

day. HR Max of 55-85%. Exercise that requires oxygen to produce the necessary energy to carry out the activity.

  Aerobic or cardiovascular activities: walking, hiking, jogging, skiing. Examples in sports/exercises?

Benefits of aerobic exercise:- Strengthens heart, lungs - Tones muscles- Increase flexibility - Decreases resting heart rate- Reduces stress- Improves circulation- Raises basal metabolic rate(BMR)- Associated with a feeling of well-being.- Protection against the health risks associated with obesity.

Cardiovascular Fitness Anaerobic activities: short burst of exercise that can not be continued for a long period

of time.

Exercise that does not require oxygen to produce the necessary energy to carry out the activity.

The higher the intensity of the activity, the shorter the duration.

Anaerobic activities include: sprinting, explosive power moves.

Benefits from Anaerobic activities/exercises:

- Build overall strength and muscle mass, increase max amount of oxygen used during exercise, increase endurance and ability to stand fatigue, helps with weight loss.

Examples in Sports?

What is Heart Rate?

The number of heart beats per minute.Heart rate is expressed as beats per minute or bpm.

Maximum heart rate: the greatest number of times your heart can beat in one minute.

Find your max heart rate: (max HR = 208 – (.7 * age).

Mr. Williams 208(.7X26) = 189.8 max heart rate

What is my Target heart rate zone?

Your target heart rate is a range of how many beats per minute your heart is beating that you try to get to and then stay in for a certain amount of time. This range is targeted so that your body is getting enough of a workout to get stronger, but without overdoing it.

The general method 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 .50 and .90.

Target Zone: a range of heart beats that a person should stay within while exercising to help improve their level of fitness.

Mr. Williams 189.8*.5= 94.9 low end

189.8*.9= 170.82 high end

Location for Pulse

11

Radial arteryCarotid artery

Exercise heart rate: number of times your heart beats in one minute while exercising.- To find this heart rate while exercising(if possible) or wait until after your

done with a certain exercise.

Resting heart rate: number of times your heart beats in one minute while at rest.

Best time to find your resting heart rate: Right when you wake up in the morning and your body is at rest check

your pulse.

Measure heart rate: count your pulse for 10 seconds and then take the number of beats you counted and multiply it by 6 to get your heart rate.

Overload Principle To improve current level of fitness-continually increase FITT

Change type of activity often

Do more than the day before!

Diminishing Return Use it or lose it! Train =positive results/stop training= lose results

Intensity- how hard you're working during your workout. Intensity is one of the most important components of your workout program. When you workout at a sufficient intensity, your body grows stronger and you'll see changes in your weight, body fat percentage, endurance and strength.

Exertion- physical effort.

Perceived Exertion Scale

Level 1: I'm watching TV and eating bon bons

Level 2: I'm comfortable and could maintain this pace all day long

Level 3: I'm still comfortable, but am breathing a bit harder

Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly

Level 5: I'm just above comfortable, am sweating more and can still talk easily

Level 6: I can still talk, but am slightly breathless

Level 7: I can still talk, but I don't really want to. I'm sweating like a pig

Level 8: I can grunt in response to your questions and can only keep this pace for a short time period

Level 9: I’m nearing the end

Level 10: Maxed out