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Cardio-pulmonary Training. Fitness 102. Importance of training the Cardio-pulmonary system. Help reduce blood pressure Strengthens the heart and lungs Pushes cholesterol deposits out of the arteries Helps to maintain joint integrity Can lower your heart rate Helps reduce body fat.

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importance of training the cardio pulmonary system
Importance of training the Cardio-pulmonary system

Help reduce blood pressure

Strengthens the heart and lungs

Pushes cholesterol deposits out of the arteries

Helps to maintain joint integrity

Can lower your heart rate

Helps reduce body fat


The way your body converts food into a usable form of energy

More specifically…





Body uses Fats, Carbs, and Protein for energy by the three different energy systems.

ATP-PC system (Phosphagen System)*


Aerobic System

* These are anaerobic systems

atp pc system
ATP-PC System

This system only lasts about 7-10 sec

Then exercise has to stop or slow down.

Recovers after about 3 min of rest

atp pc system1
ATP-PC System

Rapidly provides the body with ATP

ATP- Adenosine triphosphate (this is what your body breaks everything down into for energy)










Also provides ATP rapidly

Involves the breakdown of glucose or glycogen

You invest 2 ATP molecules and at the end you get 4

During the process the glucose gets broken down and hydrogen ions are stripped away were the attempt will be to take them to the aerobic system.

Byproduct of Glycolosis will be pyruvate or LACTIC ACID.

aerobic system
Aerobic System

Made up of Krebs Cycle and electron transport chain

Fats, Carbs, and Proteins can be taken to the Krebs Cycle

When hydrogen's get produced in Glycolosis if enough oxygen is present then they will be taken to the Krebs cycle

Krebs cycle primary function is to take the potential energy from the hydrogen's and take them to the electron transport chain.

aerobic system1
Aerobic System

In the ETT the hydrogen's combine with oxygen and other substrates to produce 3-4 ATP molecules

which energy
Which energy

At the onset of cardiovascular exercise body goes through and oxygen deficit

Oxygen Deficit- Lack of O2 in the muscle at the beginning of exercise.

which energy1
Which energy

During Aerobic exercise such as swimming, biking, running, etc… the body primarily uses fat as a fuel

One reason why doing cardio burns body fat

physiological effects of the cardiovascular system
Physiological effects of the Cardiovascular System

Increase size in the ventricular chamber (Why)

More capillaries that surround the muscle tissue (Why)

More mitochondria in the cell (Why)

pulse sites
Pulse Sites

Temporal Pulse

Carotid pulse

pulse sites1
Pulse Sites

Brachial Pulse

Radial Pulse*

pulse sites2
Pulse Sites

Femoral Pulse

checking pulse
Checking Pulse

When your checking your pulse or counting someone else's use the radial pulse

Use your pointer, middle, and index fingers. Place fingers just below the crease where your hand and wrist meet below the thumb.

Count the # of beats for 60 sec. to receive someone's pulse.

normal pulse rates
Normal Pulse Rates

For ages 11 through adult 60 and 100 beats per minute (BPM)

For someone very physically fit - 40 to 60 BPM

For a child 1 & under- 100 to 160 BPM

Children 1 to 10 - 70 to 120 BPM (these are all averages)


1. Take out a piece of paper and record your pulse

2. Record the pulse rates of each person in your group.

3. Are the pulse rates that you got similar to the pulse rates that your partners received for themselves (within 5 BPM)? If not what went wrong?

4. What is the range of pulse rates in the group?

5. Were there any variables that made someone's heart rate lower ie. Regular exerciser, medical condition, play a sport, smoker, etc…)?

designing a cardiovascular workout
Designing a cardiovascular workout

Est. Goals

1. Lose weight/Body fat

2. Just stay healthy/Get into better shape

3. Get better at a sport/faster at long distance running

designing a cardiovascular workout1
Designing a cardiovascular workout

Know what training zone to train in

1. 55-65% of your VO2 max

Beginner fitness/Just want to stay healthy

2. 65-75% of your VO2 max

Average fitness level/Good fat burning zone

3. 75-85% of your VO2 max

High fitness level/Want to increase cardiovascular performance athletically.

VO2 max- The amount of oxygen being consumed by the body.

designing a cardiovascular workout2
Designing a cardiovascular workout

Find your Target Heart Rate (THR) or training heart rate

But First some Acronyms…

Max Heart Rate (MHR)

Resting Heart Rate (RHR)

Heart Rate Reserve (HRR)

Target Heart Rate Range (THRR)

designing a cardiovascular workout3
Designing a cardiovascular workout

Find your Target Heart Rate (THR) or training heart rate

Step 1. 220-age=MHR

Step 2. MHR-RHR= HRR

Step 3. HRR x Low VO2 max percentage= #

HRR x High VO2 max percentage= #

Step 4. Low # + RHR= THRR

High # + RHR=THRR

designing a cardiovascular workout4
Designing a cardiovascular workout

Mr. Peifer’s THRR

Step 1. 220-24 (age)= 196 (MHR)

Step 2. 196 (MHR) – 55 (RHR)= 141 (HRR)

Step 3. 141 (HRR) x 65%= 91.65

141 (HRR) x 75%=105.75

Step 4. 91.65 + 55 (RHR)= 146.65 (THRR)

105.75 + 55 (RHR)= 160.75 (THRR)

THRR is between 147 BPM and 161 BPM


1. Find your THRR without a calculator.

2. Get the THRR for each person in your group.

3. Did you find similarities in your THRR vs. the people in your group…..Why?

4. Joe is a 16 year old high school athlete who wants to increase his VO2 max. He has a resting heart rate of 70 BPM. As Joe’s friend what VO2 max percentage would you recommend for him and help him find his THRR.


220-16= 204 MHR

204-70= 134 HRR

134 HRR x 75%= 100.5

134 HRR x 85%= 113.4

100.5 + 70 BPM=170.5 THRR

113.4 + 70= 183.4 THRR