Cardio-Respiratory Endurance Endurance of the Heart & Lungs
Jan 18, 2016
Cardio-RespiratoryEndurance
Endurance of the
Heart & Lungs
Objectives
• How can you measure your pulse rate?
• What benefits are gained from participation in activities promoting cardiovascular fitness?
• Which health risk factors can be controlled with cardiovascular training?
Objectives
• How can the training principles be applied to improve cardiovascular fitness?
• How do you determine the rate at which your heart should be exercised?
Components of Physical Fitness
Components of Physical Fitness
• Body Composition
Components of Physical Fitness
• Cardio-Respiratory Endurance
Components of Physical Fitness
• Muscle Strength
Components of Physical Fitness
• Muscle Endurance
Components of Physical Fitness
• Flexibility
Components of Physical Fitness
• Body Composition• Cardio-Respiratory
Endurance• Muscle Strength• Muscle Endurance• Flexibility
Cardio-respiratory Endurance
• Measures how long your heart and lungs can continue to work efficiently …
• What do they do when they work?
• Muscles need oxygen• Heart & lungs work
harder to supply extra oxygen
• Breathing becomes deeper & faster
Circulatory and Respiratory Systems
• Work together
• Blood picks up oxygen from the lungs and carries it to the heart
• Heart pumps the oxygen to the working muscles
If you’re in shape …
• Heart is strong enough to pump blood thru the system
• Oxygen gets to working muscles and you keep going and going …
If you’re not in shape …
• You run out of oxygen• And you have to … • STOP & REST
Why Is Cardiovascular Fitness Important?
• Increases energy level
• Look good
• Ability to provide oxygen continuously to working muscles over an extended time
Measuring Heart Rate
Pulse• pressure of blood on artery walls
• Use fingers rather than thumb
• Count 10 sec. and multiply by 6
Maximal Heart RateThe heart rate that should not be exceeded during exercise; found by subtracting one's age from 220
Target Heart Rate Formula
Safe Lower Limit
• (220-age) x 60% = Lower Limit
• (220-14) x 60% = Lower Limit
• (206) x 60 % = Lower Limit
• 123.6
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Target Heart Rate Formula
Safe Upper Limit
• (220-age) x 90% = Upper Limit
• (220-14) x 90% = Upper Limit
• (206) x 90 % = Upper Limit
• 185.4Objective
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Heart Rate
• Carotid Artery
• Maximum Attainable Heart Rate
• Resting Heart Rate
• Target (Training) Heart Rate
Levels of Fitness
• High Fitness … 90 %
• Average Fitness … 75 %
• Low Fitness … 60 %
• Sedentary … 50 %
If you are going to work-out … determine your fitness level and work at the following % of maximum heart rate:
Applying Training Principles
Principle of Overload
• FFrequency: minimum 3 times per week
• IIntensity: target heart rate
• TTime: minimum 20 min. at target heart rate
Objective
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Progression
• The best benefits are gained from starting slowly & gradually increasing the amount over a period of time
Principle of Progression
• Increase overload gradually by:– increasing pace– increasing distance
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What type of Activities improve cardio-respiratory endurance?
• Aerobic Activities
• Ones in which large amounts of oxygen are required continually for a long period of time.
• Vigorous, continuous & rhythmic!
Principle of Specificity
• Aerobic dance• Tennis, badminton,
racquetball• Biking• Jogging, running,
walking• In-line skating• X-C skiing
• Swimming• Jump roping• Rowing• Bench stepping, stairs• Field sports: soccer,
speedball, field hockey, lacrosse, rugby
Choose an aerobic activity to improve Cardio-Respiratory Endurance:
Risk Factors
I can control Inactivity Obesity High blood pressure High cholesterol Stress/tension Smoking
I can’t control Gender Heredity Age
Objective
Cardiovascular Benefits of Exercise
• Reduces the risk of dying prematurely
• Strengthens heart, makes more efficient
• Decreases atherosclerosis
• Clears fats from bloodstream
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Cardiovascular Benefits of Exercise
• Helps control weight
• Improves concentration
• Promotes positive self-concept
• Reduces feelings of depression and anxiety
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