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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

Cardiorespiratory Health and Fitness

Assessment

And Recommendations

Chapters 6-7

what are the signs of a healthy and fit cr system
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
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?

slide4
AND?
  • Which are measures to help DIAGNOSE health/fitness

?

Interesting, but not the main point.

the point is of course to dream
The Point is of course – to Dream
  • What will it take to reach your goals?
    • Energy
    • Endurance
    • Health
    • Optimism?
    • Empowerment
resting heart rates
Resting Heart Rates:
  • <59 Excellent
  • 60-69 Good
  • 70-79 Average
  • 80-89 Fair
  • >90 Poor

Evidence of an Efficient “Ticker”

blood pressures
Blood Pressures:
  • <120/80: Very low
  • 130/85: Low
  • 140/90: Moderate
  • 150/100: High
  • >150/100: Very high

Risk of Developing CV Disease

measuring aerobic capacity
Measuring “Aerobic Capacity”
  • Indicates the ability to deliver and use oxygen
  • Depends on:
    • Healthy Lungs
    • Healthy Heart / Blood Vessels
    • Healthy Blood
    • Efficient Muscle Metabolism
or 1 0 mile walk test page 111
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
using work capacity physiological demand
Using Work Capacity + Physiological Demand
  • How fast we covered the mile = Work Capacity
  • How hard it was for us… = Physiological Demand
lab 3 part 1 aerobic capacity
Lab #3 (Part 1): Aerobic Capacity
  • Lab 6A: Pages335-336
  • Read: Chapter 6: especially page 111
  • Wear Tennis shoes, watch and walking clothes
training to reach our goals

Training to Reach our Goals

Cardiorespiratory Health and Fitness

Chapter 7

what if your assessment is dismal
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?

where to start
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?
key elements for effective training fitt formula
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
intensity
Intensity:
  • RPE: Perceived exertion ~ moderate to moderately hard
  • “Talk-Test”
  • Exercise Heart Rate

220 – Age = Maximum Heart Rate

determining target exercise hr
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
one last word
One Last Word:
  • Enjoyment = Satisfaction
  • Taking Advantage of “Activity Moments”
  • Cross-Training
  • Be Open to Change!
lab 3 part 2 complete
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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