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Cardiorespiratory Health and Fitness. Assessment And Recommendations Chapters 6-7. What are the Signs of a Healthy and Fit CR System?. Absence of Disease Work Capacity Oxygen Utilization Capacity Fatigue Resistance Low Resting Heart Rate Low Blood Pressure. Now the Big Question:.

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Cardiorespiratory health and fitness l.jpg

Cardiorespiratory Health and Fitness

Assessment

And Recommendations

Chapters 6-7


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What are the Signs of a Healthy and Fit CR System?

  • Absence of Disease

  • Work Capacity

  • Oxygen Utilization Capacity

  • Fatigue Resistance

  • Low Resting Heart Rate

  • Low Blood Pressure


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Now the Big Question:

  • Which of those “signs” of fitness are the most important to YOU?

Which are related to how you

FUNCTION as a human being?


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AND?

  • Which are measures to help DIAGNOSE health/fitness

    ?

Interesting, but not the main point.


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The Point is of course – to Dream

  • What will it take to reach your goals?

    • Energy

    • Endurance

    • Health

    • Optimism?

    • Empowerment


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Resting Heart Rates:

  • <59 Excellent

  • 60-69 Good

  • 70-79 Average

  • 80-89 Fair

  • >90 Poor

Evidence of an Efficient “Ticker”


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Blood Pressures:

  • <120/80: Very low

  • 130/85: Low

  • 140/90: Moderate

  • 150/100: High

  • >150/100: Very high

Risk of Developing CV Disease


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Measuring “Aerobic Capacity”

  • Indicates the ability to deliver and use oxygen

  • Depends on:

    • Healthy Lungs

    • Healthy Heart / Blood Vessels

    • Healthy Blood

    • Efficient Muscle Metabolism


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“Max VO2 Stress Test”


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Or: “1.0-Mile Walk Test”(page 111)

  • Walk 1.0 miles briskly

  • Record the exact time in minutes: 15 minutes 30 seconds = 15.5 minutes

  • Immediately record HR: 10 seconds X 6

  • Complete the equation


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Using Work Capacity + Physiological Demand

  • How fast we covered the mile = Work Capacity

  • How hard it was for us… = Physiological Demand


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Lab #3 (Part 1): Aerobic Capacity

  • Lab 6A: Pages335-336

  • Read: Chapter 6: especially page 111

  • Wear Tennis shoes, watch and walking clothes


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Training to Reach our Goals

Cardiorespiratory Health and Fitness

Chapter 7


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What if your “assessment” is dismal?

  • Exercise for Health: Risk Reduction

  • Exercise for Fitness: Goals in mind…

Thinking of a bike tour through

California wine country?


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Where to Start?

  • Assessment: DONE

  • Clearance: DONE

  • Goals: Health and/or Fitness?

  • What?

    • Activities that can be sustained for at least 10 minutes

  • Additional Benefits?


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Key Elements for Effective Training: FITT Formula

  • Frequency: Recommend 3-5 days / week

  • Intensity: 60-85% Maximum effort (exercise heart rate)

  • Time (Duration): 20-60 minutes

  • Type: Warm-up, continuous activity, and Cool-down


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Intensity:

  • RPE: Perceived exertion ~ moderate to moderately hard

  • “Talk-Test”

  • Exercise Heart Rate

220 – Age = Maximum Heart Rate


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Determining Target Exercise HR:

  • Beginning Exercisers:

    • ~60- 65% X Max HR = THR

  • Intermediates:

    • ~65-75% X Max HR = THR

  • Advanced:

    • ~80-85% X Max HR = THR


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One Last Word:

  • Enjoyment = Satisfaction

  • Taking Advantage of “Activity Moments”

  • Cross-Training

  • Be Open to Change!


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Lab #3 (Part 2): Complete:

  • Complete Lab 7B:page 341-342

  • Write Summary:

    • Describe current CR Assessment (Part 1)

    • What is your attitude/readiness assessment?

    • Outline a PLAN you can stick to!


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