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All rights reserved. Presentation Package for Concepts of Fitness and Wellness 6e. Section III: Concept 08 Cardiovascular Fitness. Cardiovascular Fitness. "Cardio" = heart "Vascular" = vessels.

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Presentation package for concepts of fitness and wellness 6e

All rights reserved

Presentation Package for Concepts of Fitness and Wellness 6e

Section III: Concept 08

Cardiovascular Fitness


Cardiovascular fitness
Cardiovascular Fitness

  • "Cardio" = heart

  • "Vascular" = vessels

A strong heart and healthy vessels (developed from regular physical activity) help to make a strong cardiovascular system

Concepts of Fitness and Wellness 6e


Synonyms of cardiovascular fitness
Synonyms of Cardiovascular Fitness

  • Aerobic fitness

  • Cardiovascular endurance

  • Cardiorespiratory fitness

See “On the Web” 08 (click 01) for information on cardiovascular physiology

Concepts of Fitness and Wellness 6e


Laboratory tests of cardiovascular fitness
Laboratory Tests of Cardiovascular Fitness

VO2 Max

  • The best indicator of cardiovascular fitness

See “On the Web” 08 (Click 02) for info on VO2 max

Concepts of Fitness and Wellness 6e


Field tests of cardiovascular fitness

Lab 8b

info

Field Tests of Cardiovascular Fitness

  • Rockport Walking Test

  • Step Test

  • Astrand Ryhming Bike Test

  • 12-minute Run Test

  • 12-Minute Swim Test

See “On the Web” 08 (Click 05) for info on field tests

Concepts of Fitness and Wellness 6e


Cardiovascular system

Muscles send deoxygenated blood to heart

Heart sends deoxygenated blood to lungs

Lungs oxygenate the blood

Heart sends oxygenated blood to body

Cardiovascular System

Images of the CV system come up with subsequent clicks

Concepts of Fitness and Wellness 6e


Characteristics of blood vessels
Characteristics of Blood Vessels

Arteries pump oxygenated blood and have muscular, elastic walls that promote good circulation

Veins carry de-oxygenated blood and rely on pumping action of muscles to move blood

Concepts of Fitness and Wellness 6e


Pulse
Pulse

Arteries have elastic walls andstretch as the bloodmoves throughthe vessel. This is what is felt as the pulse.

Pulse

Concepts of Fitness and Wellness 6e


Pulse wave
Pulse Wave

Aortic Notch

Indicates the elastic nature of the vessels

Systolic

The elastic propertiesof the vessels promotesgood circulation.

Diastolic

Concepts of Fitness and Wellness 6e


Measurement of blood pressure
Measurement of Blood Pressure

  • Measurement is done with a device known as a sphygmomanometer

Concepts of Fitness and Wellness 6e


Measurement of blood pressure1

Diastolic BP

Systolic BP

No sounds heard because cuff pressure is lower than blood presssure

First sounds heard as blood passes by

CUFFINFLATED

CUFFDEFLATED

Measurement of Blood Pressure

Concepts of Fitness and Wellness 6e


Blood pressure normal values

Click here for more info on hypertension

Blood Pressure(Normal Values)

  • Systolic 120 mm Hg

  • Diastolic 80 mm Hg

Concepts of Fitness and Wellness 6e


Fit formula for cardiovascular fitness

F

I

T

FIT Formula for Cardiovascular Fitness

3-6x per week

HR in target zone

At least 20

minutes

Concepts of Fitness and Wellness 6e


Target zone cv fitness

TOO MUCH

FITNESS

THRESHOLD FOR FITNESS

INACTIVITY

Target Zone: CV Fitness

TARGET ZONE:

F: 3-6x per week

I: 40-85% HR reserve 55-90% Max HR

T: 20-30 min

CONCEPTS OF FITNESS AND WELLNESS


Calculating target heart zones
Calculating Target Heart Zones

  • Maximum heart rate method

  • Working heart rate method

Click on icon for examples for calculatingtarget zones with both approaches. The same basic information is used for both to allow for comparisons of results.

(e.g. 22 years old with a resting heart rate of 68 bpm)

Concepts of Fitness and Wellness 6e


Location for pulse
Location for Pulse

Radial artery

Carotid artery

Concepts of Fitness and Wellness 6e


Factors in pulse monitoring
Factors in Pulse Monitoring

Lab 8a info

  • Short time (10-15 seconds)

  • Locate quickly

  • Typical of the exercise bout

HR monitors can provide a continuous record of heart rate during your exercise.

Concepts of Fitness and Wellness 6e


Ratings of perceived exertion

Lab 8c

info

Ratings of Perceived Exertion

6 VERY VERY LIGHT

7

8

9 VERY LIGHT

10

11 FAIRLY LIGHT

12

13 SOMEWHAT HARD

14

15 HARD

16

17 VERY HARD

18

19

20 VERY VERY HARD

Target Zonefor using RPE

Concepts of Fitness and Wellness 6e


Summary of target zones for aerobic exercise
Summary of Target Zones for Aerobic Exercise

55-90% of maximum heart rate

40-85% of heart rate reserve

12 - 16 on RPE scale

TARGET ZONE

55% of maximum heart rate

40% of heart rate reserve

12 on RPE scale

THRESHOLD

OF TRAINING

INACTIVITY

Concepts of Fitness and Wellness 6e


Web resources

Online Learning Center

“On the Web” pages for Concept

Web Resources

Concepts of Fitness and Wellness 6e


Supplementary graphics

Supplementary Graphics

Lab information

Information on blood pressure

Detailed examples of Target Heart Rate calculations


Lab 8a information counting target hr
Lab 8a InformationCounting Target HR

Return to presentation

  • Practice counting pulse (carotid / radial)

  • Estimate threshold of training (low)

  • Estimate target zone for training (range)

  • Check pulse after two bouts of running (or other form of exercise)

Concepts of Fitness and Wellness 6e


Lab 8b information evaluating cv fitness
Lab 8b InformationEvaluating CV Fitness

Return to presentation

  • Perform at least one test of CV fitness test and rate your current level of fitness(Note: performing more than one test is recommended in order to get a more valid assessment)

  • Interpret the results of your fitness based on your current level of activity

Concepts of Fitness and Wellness 6e


Lab 8c information ratings of perceived exertion
Lab 8c InformationRatings of Perceived Exertion

Return to presentation

  • Record threshold and target zones for training

  • Perform a series of exercise bouts at different paces for at least 3 minutes(paces should cover range of intensities)

  • Check heart rate and provide RPE score after each

  • Once you know your RPE for target zone you can use it in training

Concepts of Fitness and Wellness 6e


Blood pressure range of systolic values

Click for more info on BP values

Blood Pressure Range of Systolic Values

Return to presentation

  • 120 Normal

  • 120-140 Borderline

  • 140-180 At risk!

  • 180+ Treatment!

Concepts of Fitness and Wellness 6e


Dangers of high bp

Click for more info on BP values

Dangers of High BP

Return to presentation

  • Coronary heart disease

  • Stroke

See info from the National Stroke Association

Concepts of Fitness and Wellness 6e


Causes of high bp
Causes of High BP

Return to presentation

  • Age

  • Race

  • Heredity

  • Diet

  • Stress

  • Inactivity

Concepts of Fitness and Wellness 6e


Maximum heart rate and aging
Maximum Heart Rate and Aging

Maximum HR = 208 – (.7* age)

Ex for a 22 yr old:

Max HR = 208 – (.7 * 22)

= 208 – 15.4

= 193

HR

200

190

180

170

160

20 30 40 50 60AGE

Concepts of Fitness and Wellness 6e


Maximal heart rate method example for a 22 year old person

MAX

198

174

90%

TARGET ZONE

HR

106

55%

0

Maximal Heart Rate Method(example for a 22-year-old person)

Concepts of Fitness and Wellness 6e


Resting hr and fitness

LOW

HIGH

Resting HR and Fitness

Resting HR decreasesbecause the heart is stronger

90

80

70

60

50

HR

FITNESS

Concepts of Fitness and Wellness 6e


Heart rate reserve method sample calculations 22 year old w resting hr of 68

Working

Range=

125

bpm

Heart Rate Reserve Method(Sample calculations: 22-year-old w/ resting hr of 68)

193

MAX

85%

HR

TARGET ZONE

40%

68

REST

0

Concepts of Fitness and Wellness 6e


Working heart rate sample calculations 22 year old w resting hr of 68

Max HR - Rest HR = Heart Rate Reserve (HRR)

193 - 68 = 125

40% of HRR = 50

85% of HRR = 106

Lower Limit = 50 + Rest HR (68) = 118

Upper limit = 106 + Rest HR(68) = 174

Working Heart Rate (Sample calculations: 22-year-old w/ resting hr of 68)

Concepts of Fitness and Wellness 6e


Hr target zones

HR

HR

UPPER LIMIT

UPPER LIMIT

THRESHOLD

THRESHOLD

TIME

TIME

HR Target Zones

174

118

Note: This range is fairly large. By taking into account current fitness level it is possible to have a more specific range.

Concepts of Fitness and Wellness 6e


Prescriptions based on current fitness level

Fitness Level

Low Marginal Good

Frequency 3 3-4 5

Intensity (%HRR) 40-50 50-60 60-85

Time (min) 10-30 20-40 30-60

Prescriptions Based on Current Fitness Level

If an individual has a low level of fitness they could work at the low range of the target zone and still get benefits.

Concepts of Fitness and Wellness 6e


Hr target zones1
HR Target Zones

Return to presentation

HR

179

130

50%

118

40%

THRESHOLD

THRESHOLD

TIME

TIME

Note:This range was calculated assuming the person had a low level of fitness. The values would be different if different ranges were used.

Concepts of Fitness and Wellness 6e


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