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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