Cardio respiratory endurance
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Cardio-Respiratory Endurance. Cardio-Respiratory System. Heart-lung system Purpose? Gas transport (O2 in and CO2 out) Deliver nutrients Remove wastes Deliver hormones Temperature regulation Balance body fluids. Cardio-Respiratory Endurance (CRE, CVE, Aerobic Endurance).

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Cardio-Respiratory Endurance

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Cardio respiratory endurance

Cardio-Respiratory Endurance


Cardio respiratory system

Cardio-Respiratory System

  • Heart-lung system

  • Purpose?

    • Gas transport (O2 in and CO2 out)

    • Deliver nutrients

    • Remove wastes

    • Deliver hormones

    • Temperature regulation

    • Balance body fluids


Cardio respiratory endurance cre cve aerobic endurance

Cardio-Respiratory Endurance (CRE, CVE, Aerobic Endurance)

  • The best indicator of overall health

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


Benefits of cardio respiratory endurance training

Benefits of Cardio-Respiratory Endurance Training

  • Reduces the risk of :

    • Dying prematurely

    • Dying from heart disease

    • Developing diabetes

    • Developing high blood pressure

    • Developing colon cancer

  • Increases blood volume

  • Increases stroke volume


Benefits of cardio respiratory endurance training 2

Benefits of Cardio- Respiratory Endurance Training #2

  • Increases VO2

  • Decreases resting heart rate

  • Decreases recovery time

  • Helps control body weight

  • Helps maintain and build healthy bones, joints, and muscles

  • Improves mobility

  • Promotes psychological well-being


Benefits of cardio respiratory training 3

Benefits of Cardio- Respiratory Training #3

  • Reduces depression

  • Reduces stress and anxiety


Stroke volume

Stroke Volume

  • The amount of blood pumped from the heart in a single beat (approx. 70ml)


Cardiac output

Cardiac Output

  • The amount of blood pumped by the heart in a minute (approx. 5 liters at rest--trained or untrained)

    • CO increases with activity 4 to 6 times

  • SV X HR =CO

  • 70ml (SV) x 72 (HR) =5040ml (CO)

  • Refer to overhead


  • Components of the cre exercise prescription

    Components of the CRE Exercise Prescription

    • Mode

    • Frequency

    • Intensity

    • Duration

    • Progression


    Modality

    Modality

    • Choose activities that involves:

      • A large proportion of muscle mass

        • Maximizes the use of large muscles

        • Minimizes the use of small muscles

      • Whole-body, is repetitive, 20-60 minutes duration (bike, walk, run etc.)

      • Be quantifiable with respect to intensity

      • Enjoyable


    Frequency

    Frequency

    • 3 - 5 days / week(non-symptomatic)

      • More or less based on current fitness levels, age health status, and exercise objectives.


    Duration

    Duration

    • 20 - 60 minutes for normal, healthy, individuals

    • 3 bouts of 10 minutes if very unfit

    • Other variables


    Intensity how hard

    Intensity: How Hard

    • How hard does your heart have to work to strengthen it?


    Intensity

    Intensity

    • Typically, 50/60%- 85%of one’s heart rate reserve (what the heart is capable of) (40/50%-85%)

    • Must tailor intensity to the individual

    • Intensity is inversely related to duration


    4 procedures for establishing intensity 2

    4 Procedures for Establishing Intensity #2

    • Heart Rate Reserve Method

    • (RPE) Rate of Perceived Exertion

    • Maximal Heart Rate (60-90%)

    • VO2 (Percentage of Maximum Oxygen Consumption)


    Before determining cv intensity

    Before Determining CV Intensity

    • Should I see a physician prior to beginning a regular aerobic workout plan?

    • Lab 1D answered this question


    Appropriate intensities based onhhr

    Appropriate Intensities (Based onHHR)

    • Low fitness = 40, 60, 75% of HRR

    • Average fitness = 60, 75, 85% of HRR

    • High fitness = 70, 80, 90% of HRR

    • Two or more risk factors =50, 60, 70%

    • Asthmatics = 50, 60, 75% of HRR

    • Heart Rate Reserve and Rockport Worksheet


    Recording information on your card

    Recording Information On Your Card

    • Record info on your card

    • ____% =____BPM /6 = ___(10 sec ct.)

    • ____% =____BPM /6 = ___(10 sec ct.)

    • ____% =____BPM /6 = ___(10 sec ct.)


    Rate of perceived exertion rpe

    Rate of Perceived Exertion (RPE)

    • Appropriate alternative to heart rates

    • Recommended when

      • pregnant

      • taking BP medications


    Rate of progression

    Rate of Progression

    • Mileage increases from week to week should not exceed 10%

    • Specific to individual


    Rate of progression 2

    Rate of Progression #2

    • Initial Conditioning Stage

    • Improvement Stage

    • Maintenance Stage


    I want to become a jogger

    I Want To Become A Jogger

    • Determine and monitor HR (intensity)

    • Get used to walking regularly at appropriate intensity

    • Work up to at least 30 minutes, 3 to 5 times per week

    • Walk 5 minutes, jog one minute ... (30 minutes)


    Vo2 maximum

    VO2 Maximum

    • Maximum volume of oxygen consumed while exercising

    • Indicator of how strong the heart is

    • Is measured in ml/kg/min

    • Normal VO2 for college age is 38-46 ml/kg/min

    • Rockport walk test is an indirect way of determining VO2 max.


    Vo2 2

    VO2 #2

    • After 25, VO2 declines almost 1% per year

    • VO2 potential is genetically determined

    • Bed-ridden:3.5

    • Lance Armstrong: 70 - 80 ml/kg/min

    • Some say “I just can’t get enough air in, it must be my lungs”... It’s really related to your heart!!!


    If your goal is weight loss in addition to strengthening the heart

    If Your Goal Is Weight Loss In Addition To Strengthening The Heart

    • In order to lose weight, caloric expenditure must be greater than caloric input

    • Intensity: 50/60% - 85%

    • Frequency: Five days per week or more

    • Duration:45 minutes or more (due to change in body’s energy sources)

    • Mode:Walk, run, swim, bike, row machines etc.


    De training

    De-training

    • Principle of reversibility

    • The body will respond negatively to any form of detraining


    Make it fun

    Make It Fun!

    • Create contests and games

    • Keep a log of activity


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