Ch 6 cardio fitness
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What is the best measure of overall health? How does our heart benefit from cardio exercise? How can I assess my cardio fitness? How hard do I need to exercise? How many minutes should I exercise? 6. How many days per week should I exercise?. Ch 6 Cardio Fitness.

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Ch 6 Cardio Fitness

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Ch 6 cardio fitness

What is the best measure of overall health?

How does our heart benefit from cardio exercise?

How can I assess my cardio fitness?

How hard do I need to exercise?

How many minutes should I exercise?

6. How many days per week should I exercise?

Ch 6 Cardio Fitness


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

Cardiorespiratory Endurance


Ch 6 cardio fitness

The 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


Cardiorespiratory endurance1

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


Ch 6 cardio fitness

p. 2


Aerobic anaerobic exercise

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


Critical thinking

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?


Benefits of aerobic training

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


Ch 6 cardio fitness

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


Benefits of aerobic training1

Benefits of Aerobic Training

Lower heart rate at given workloads

Increase in number and size of the mitochondria

Increase in the number of functional capillaries


Benefits of aerobic training2

Benefits of Aerobic Training

Faster recovery time

Lower blood pressure and blood lipids

An increase in fat-burning enzyme


Aerobic fitness leads to better health and a higher quality of life

Aerobic fitness leads to better health and a higher quality of life


Tests to estimate vo 2max

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


1 0 mile walk test

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


1 0 mile walk test1

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


Intensity of exercise

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%


Intensity of exercise1

Intensity of Exercise

Determine the intensity of exercise:

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

Estimated MHR = 220 – age

Intensity = (HRR x TI) + RHR


Intensity of exercise2

Intensity of Exercise

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


Duration of exercise

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


Duration of exercise1

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


Frequency of exercise

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?

How does our heart benefit from cardio exercise?

How can I assess my cardio fitness?

How hard do I need to exercise?

How many minutes should I exercise?

6. How many days per week should I exercise?

Ch 6 Cardio Fitness


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