CARDIOVASCULAR

ENDURANCE

F I TN E S S &

WE L L N E S S

“Above all else, guard your heart, for it affects everything you do.”-Proverbs 4:23

HEALTH-RELATED COMPONENTS OF PHYSICAL FITNESS

DEFINING THE TERMS…• Cardio• Vascular• Endurance

• Why is Cardiovascular Endurance important?

BLOCKAGE

WHAT CAUSES BLOCKAGE?

A TRULY AMAZING “MACHINE”• Your heart is about the same size as your _____• An average adult body contains about _____ liters of

blood• All the blood vessels in the body joined end to end

would stretch _____ miles• The heart pumps the equivalent of _____ gallons of

blood each day

GOD FORMED US AND KNIT ALL THE PARTS TOGETHER!

“You made all the delicate, knnter parts of my body

AND knit me together in my mothr’s womb.”-Psalm 139:13

CHANGES IN HR, SV, & QBLOOD FLOW DISTRIBUTION

CARDIOVASCULAR ADAPTATIONS TO TRAINING• Increase in size of heart• Increased stroke volume• Decrease in heart rate• Increase in # of capillaries• Better myelination synapses• Better extraction of oxygen

RESTING HEART RATE• Averages _____ to _____ beats per minute; can range from _____ bpm

to _____bpm• Tends to Increase/Decrease with age• Tends to Increase/Decrease with increased cardiovascular fitness• Is affected by environmental conditions such as _____ and _____• RHR may decrease by 20-40 bpm after 6 months of moderate-

intensity training

HEART RATE AND

INTENSITY

DETERMINING YOUR RESTING HEART RATE• Determine your RHR by counting your pulse for 15 seconds

and multiplying by four. Write that number down.• The average heart rate is 70 beats per minute. Is your

resting heart rate less than 70 beats per minute?• On the basis of the amount and types of physical act ivies

that you participate in daily, can you explain why your resting hear rate is above or below 70 beats per minute?

MAXIMUM HEART RATE AS A FUNCTION OF AGE

ACSM CARDIOVASCULAR ENDURANCE GUIDELINES

• Frequency 3-5 days/week

• Intensity 55-90% of maximum heart rate

• Time 20-60 minutes of continuous or intermittent (minimum of 2 (10 minute bouts) accumulated throughout the day) aerobic activity

• Type Any activity that uses large muscle groups, which be maintained continuously, and is rhythmical and aerobic in nature

LABORATORY TESTS OF CARDIOVASCULAR FITNESS

http://www.topendsports.com/videos/category/testing/aerobic/vo2-max/

FIELD TESTS OF CARDIOVASCULAR FITNESS• 12 minute run• 1 mile walk test**• Step test• Bike ergometer test

NEXT TIME1. Come dressed for activity!

Cardiovascular Fitness• A form of muscular endurance

• Efficiency of the heart, lungs, and vascular system in delivering oxygen to working tissue

• The body’s ability to deliver oxygen to the muscle is affected by– Heart rate– Stroke volume– Cardiac output– Maximal oxygen consumption

Cardiovascular Fitness: Heart Rate

• Overall, resting HR declines by 50% from birth to maturity

• Adulthood– Average ~ 75-79 bpm

• There is a decline in HR with age– Researchers

believe the decline in HR with age is due to a decrease in myocardial (heart) sensitivity to catecholamines, prolonged diastolic filling time, and changes in the contractile properties of cardiac muscle

Cardiovascular Fitness: Heart Rate

• Maximal HR declines with maturity

• To predict maximal HR– 220-age = HR max– HR max = 195-220 bpm– Decline = 0.8 bpm/year of

age

Cardiovascular Fitness: Heart Rate

• To predict maximal HR in the elderly – HR max = 208 – 0.7(age in yr)

Calculate the predicted HR of a 70-year-old male

HRmax = 208-(0.7x70)HRmax = 159 bpm

Cardiovascular Fitness: Heart Rate

• Work and HR– Linear relationship– As workload increases, HR increases

Workload

HR

Cardiovascular Fitness: Stroke Volume (SV)

• The volume of blood ejected from the heart with each beat (ml/beat)

• Size of SV affected by– Heart size– Contractile force of the heart muscle– Vascular resistance to blood flow– Venous return

Cardiovascular Fitness: Stroke Volume

• Maximal stroke volume is achieved during submaximal work

SV

Workload

40-60% (O2max)

Cardiovascular Fitness: Cardiac Output

• Amount of blood pumped in 1 minute

• HR x SV = CO or Q (flow)• At rest, CO equals ~5 liters/min

–70 beats/min x 70 ml/beat = 4900 ml/min or 4.9 liters/min

Cardiovascular Fitness: Maximal Oxygen Consumption• The largest amount of oxygen that a

human can utilize at the tissue level (VO2 max )

• This is the best measure of physical work capacity (ability to do work without fatigue)

• Very little data exist on children under 6 years of age

Cardiovascular Fitness: Maximal Oxygen Consumption• With age there is a decline in

VO2 max and a concomitant decline in physical work capacity–Rate of decline is 1% per year

• An active lifestyle across the lifespan can alter this decline

Physical Activity and Cardiovascular

Fitness in Childhood• VO2 max changes in children are

small to moderate• Prepubertal children can follow the

standard prescription used by adults– Frequency = 3 days per week– Intensity = 60%-80% HR max– Time = 25-30 min

Cardiovascular Endurance Field-Test Data

• Boys’ run time peaks at 16 yr• Girls’ run time peaks at 14 yr

On average, boys runfaster than girls at all

ages

Physical Activity and Cardiovascular

Fitness in Adulthood• Prescription ~ FIT

– Frequency = 3 to 5 days/week– Intensity = 60-90% HR max– Time = 20-60 min

• Mode of activity is any large muscle group movement (walking, biking, running)

• A program of this sort will increase physical working capacity

Physical Activity and Cardiovascular

Fitness in Adulthood• If an older

individual can improve VO2 max by 20%, that is like 20 years of rejuvenation!