ch 6 cardio fitness

© 2010 Cengage-Wadsworth

Ch 6 Cardio Fitness1.What is the best measure of overall

health?

2.How does our heart benefit from cardio exercise?

3.How can I assess my cardio fitness?

4.How hard do I need to exercise?

5.How many minutes should I exercise?

6. How many days per week should I exercise?


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Cardiorespiratory Endurance

• Cardiorespiratory endurance: The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity

• The single most important component of health-related physical fitness

• Aerobic exercise is important in preventing cardiovascular disease


1 2 3 4 5 6 7 8 9The epitome of physical inactivity: driving around a parking lot for

several minutes in search of a parking spot 20 yards closer to the store’s

entrance

• Technological developments have driven most people in developed countries into sedentary lifestyles


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Cardiorespiratory Endurance

• Hypokinetic diseases – “Hypo” means low or little, and “kinetic” implies motion

• One of the most harmful effects of modern-day technology is an increase in chronic conditions related to a lack of physical activity such as hypertension, heart disease, chronic low back pain, obesity


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Aerobic & Anaerobic Exercise

• Aerobic exercise: Exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity– Walking, jogging, swimming, cycling, cross-country skiing, water aerobics, rope skipping, and aerobics

• Anaerobic exercise: Exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity– Track and field (100, 200, 400 meters), swimming (100 meters), gymnastics routines, strength training

• Only aerobic activities will increase cardiorespiratory endurance


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Critical Thinking

• Your friend Joe is not physically active and doesn’t exercise. He manages to keep his weight down by dieting and tells you that because he feels and looks good, he doesn’t need to exercise. How do you respond to your friend?


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Benefits of Aerobic Training

• Higher maximal oxygen uptake• Increase in the oxygen-carrying capacity of the blood

• Decrease in resting heart rate (about 110-20 bpm) and an increase in cardiac muscle strength

• Resting heart rate – Heart rate after a person has been sitting quietly for 15-20 minutes

• Cardiac output – Amount of blood pumped by the heart in one minute

• Stroke volume – Amount of blood pumped by the heart in one beat


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Average Resting and Maximal Cardiac Output, Stroke Volume, and Heart Rate for Sedentary, Trained, and Highly

Trained Males


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• Lower heart rate at given workloads

• Increase in number and size of the mitochondria

• Increase in the number of functional capillaries


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• Faster recovery time

• Lower blood pressure and blood lipids

• An increase in fat-burning enzyme


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Aerobic fitness leads to better health and a

higher quality of life


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Tests to Estimate VO2max

• Five tests are used to asses cardiorespiratory fitness

– 1.5-Mile Run– 1.0-Mile Walk– Step Test– Astrand-Ryhming Test– 12-Minute Swim Test


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1.0-Mile Walk Test

• Can be used by individuals unable to run because of low fitness levels or injuries

• Estimates VO2max based on a predicting equation that requires the time it takes to walk a 1.0-mile course, exercise heart rate of at least 120 bpm at the end of the test, body weight, and gender


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1.0-Mile Walk Test

• Pulse taken at the radial artery

• Pulse taken at the carotid artery

• Heart rate monitors increase the accuracy of heart rate assessment


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Intensity of Exercise

• Intensity: How hard a person has to exercise to improve or maintain fitness

• Health and cardiorespiratory fitness benefits occur when the person is working between 40% & 85% of heart rate reserve (HRR) with appropriate frequency and duration

• Greater improvements in cardiorespiratory fitness occur through a vigorous-intensity program

• Training intensity levels for healthy– High = 60% to 85%


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• Determine the intensity of exercise:

• HRR = maximal HR (MHR) – resting HR (RHR)

• Estimated MHR = 220 – age

• Intensity = (HRR x TI) + RHR


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• Example– Age = 20– RHR = 68

• MHR: 220 – 20 = 200 bpmHRR = 200 – 68 = 132 beats

• 60% TI = (132 x .60) + 68 = 147 bpm

•85% TI = (132 x .85) + 68 = 180 bpm


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Duration of Exercise

• Duration: Time or length of each exercise session

• General recommendation = at least 30 minutes almost every day

• Based on the intensity level

• Training at about 85% = 20 to 30 minutes

• Three 10-minute sessions throughout the day produce benefits


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Duration of Exercise

• For weight management, 60 minutes of physical activity on most days of the week are recommended

• To prevent weight regain, 60-90 minutes of physical activity on most days of the week are recommended

• If lack of time is a concern, exercise at vigorous intensity for 30 minutes

• Exercise session should be preceded by a 5- to 10-minute warm-up and be followed by a 10-minute cool-down


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Frequency of Exercise

• Frequency: How many times per week a person engages in an exercise session

• Recommended = 3 to 5 days per week.

• For health benefits, accumulate 30 minutes of moderate-intensity physical activity on most days of the week.

• For weight loss, 60-90 minutes of low- to moderate-intensity exercise on most days of the week


Ch 6 Cardio Fitness1.What is the best measure of overall

health?

2.How does our heart benefit from cardio exercise?

3.How can I assess my cardio fitness?

4.How hard do I need to exercise?

5.How many minutes should I exercise?

6. How many days per week should I exercise?


1 2 3 4 5 6 7 8 9

NEXT WEEK:

• Body Fat Testing

• Hammer Strength Orientation

• Labs 6A & 6D due Monday

ch 6 cardio fitness

Documents

exercise heart rate

intensity of exercise

heart rate reserve hrr

doesnt exercise

aerobicsanaerobic exercise

mile run1

mile course

mile walk testpulse