1 / 21

The Heart Your Engine

Most Important Muscle. The Heart Your Engine. Blood Flow & Gas Transport. Pump System- Provides body with nutrients (Blood Flow) and oxygen ( G as Transport) The heart is two muscular pumps in one. Left Heart (Systemic C ircuit) pumps blood to the body tissues. (Nutrients)

Download Presentation

The Heart Your Engine

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Most Important Muscle The HeartYour Engine

  2. Blood Flow & Gas Transport • Pump System- Provides body with nutrients (Blood Flow) and oxygen (Gas Transport) • The heart is two muscular pumps in one. • Left Heart (Systemic Circuit) pumps blood to the body tissues. (Nutrients) • Right Heart (Pulmonary Circuit) pumps blood to the lungs. (Gas Transport)

  3. Cardiac Output • Cardiac output is defined as the amount of blood pumped per minute by the heart, specifically by the left ventricle • In general, we can say the higher the maximal cardiac output, the higher the maximal aerobic power (VO2 Max)

  4. Cardiac Output IncreaseTwo Factors • Stroke Volume- The amount of blood pumped by the heart per stroke or beat. (Strength) • Heart Rate- the number of times the heart beats per minute. • Q= Liters per minute • SV= Liters per beat • HR= Beats per minute • Q= SV x HR

  5. Q= SV x HR • SV= 160 ml per beat (0.16 liters) • HR= 185 Beats Per Minute BPM • Q= 0.16 x 185 • 0.16 x 185 = 29.6 liters per minute • On your own do the next two • SV= 180 ml (0.18) HR= 170 BPM • SV= 190 ml (0.19) HR= 190 BPM

  6. Solutions • 0.18 x 170= 30.6 • 0.19 x 190= 36.1 • Try two more. • SV= .14 HR= 155 • SV= .13 HR= 168

  7. Terminology • Heart Rate- The number of heartbeats expressed per unit of time, typically referred to as Beats Per Minute (BPM) • Max Heart Rate- Maximum rate at which the heart can safely operate. (MHR) • Target Heart Rate- Rate at which the heart needs to work expressed in BPM to attain a particular training goal. (THR or THZ)

  8. Heart RateHR • Resting Heart Rate- RHR is an important factor in determining the fitness level of your heart. The lower your RHR the better your heart is functioning. • Stroke Volume is increased and your BPM is reduced resulting in more efficiency.

  9. Maximum Heart RateMHR • MHR= 205.8 –(0.685 x age)AR • Example .685 x 20=13.7 Age Reduction AR • 13.7-205.8=192.1 MHR • 192.1 denotes the Maximum BPM an individual can have during training. • 100% Max Effort would be 192.1 BPM • 220-Age=MHR Most commonly used format • THZ= MHR x (% Intensity)

  10. Target Heart RateTHR/THZ • The rate at which an individual will train to attain a particular training goal. • Expressed as Target Heart Rate THR or Target Heart Zone THZ usually a percentage of your MHR • Example- Aerobic = 70-80% of MHR • 192 x .7=134 BPM 192 x .8=154 • THR/THZ= 134-154 BPM

  11. Karvonen Method Karvonen method • The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR), using a range of 50%–85%: • THR = ((MHR − HRrest) × %Intensity) + HRrest Example for someone with a MHR of 180 and a HRrest of 70:50% intensity: ((180 − 70) × 0.50) + 70 = 125 bpm85% intensity: ((180 − 70) × 0.85) + 70 = 163 bpm

  12. Zoladz Method Zoldaz Method • An alternative to the Karvonen method is the Zoladz method, which derives exercise zones by subtracting values from MHRmax. • THR = MHRmax – Adjuster ± 5 bpm • Zone 1 Adjuster = 50 bpm • Zone 2 Adjuster = 40 bpm • Zone 3 Adjuster = 30 bpm • Zone 4 Adjuster = 20 bpm • Zone 5 Adjuster = 10 bpm • Example for someone with a MHRmax of 180:Zone 1 (easy exercise) : 180 − 50 ± 5 → 125 – 135 bpmZone 4 (tough exercise): 180 − 20 ± 5 → 155 – 165 bpm

  13. Target Heart ZonesTHZ= % of MHR • 50-60%= Maintenance/Warm-Up • 60-70%= Fitness/Fat Burn/Weight Control • 70-80%= Aerobic/Cardio Training/Endurance • 80-90%= Anaerobic/Intense/Short Bouts • 90-100%= VO2 Max/Maximum Effort

  14. Maintenance Warm-Up10-20 Minutes Pre-Workout • 50-60% 192 x .5=96 192x.6=115 • Warming up prepares the body to perform at its optimum level. • Bursa Sacs-Provide joints with needed lubricants • Muscle Fibers- Respond more quickly • Heart Rate- Working and warmed up blood is going • Brain Tissue- Focused and ready to compete • Jogging, Ballistics, Stationary Bike, Bike, Games

  15. Fitness/Fat Burn/Weight Control20-60 Minutes 5-7 Days • 20-30 Minutes @ 60-70% THZ for Fitness • 30-60 Minutes @ 60-70% THZ for Fat Burn • Nutrition- Major component when trying to establish any type of body composition improvement program. • Jogging, Swimming, Biking, Treadmill, Stationary Bike, Low Impact Aerobics, Speed Walking, Etc.

  16. Aerobic/Cardio Training/Endurance20-120 Minutes 3-7 Days • Aerobic/Cardio-3-6 Days 20-30 Minutes @70-80% • Endurance- Measured in distance usually. Distance and time varies dependent upon event. Training parameters are different for a 2 miler and a marathon 26 miler. • Jogging, Biking, High Impact Aerobics, Intense Stationary Bike, Etc.

  17. Anaerobic20-60 Minutes 3-6 Days • Anaerobic work is measured more in total work to be done. The time component will consist of both work and rest combined. • 80-90% THZ 1 to 3 Work/Rest Ratio • Sprint Training, Interval Training, Fartlek Training, Combatives, Etc.

  18. VO2 Maximum Effort20-60 Minutes 3-6 days • Much the same as anaerobic. It is measured in total work to be done. The time component will have both work and rest combined. • 90-100% THZ 1 to 3 Work/Rest Ratio • Sprint Training, Interval Training, Fartlek Training, Combatives, Etc.

  19. Can You Answer These?Use your age to answer both. • 220-age=MHR @ 65-75%=THZ Karvonen Method 220-age=MHR • The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR), using a range of 50%–85%: THR = ((MHR− HRrest) × %Intensity) + HRrest Example for someone with a MHRof 165 and a HRrest of 60 @ 70% Intensity.

  20. How about the Zoldaz MethodDo yours with a zone 3 adjuster Zoldaz Method 220-age=MHR • An alternative to the Karvonen method is the Zoladz method, which derives exercise zones by subtracting values from HRmax. • THR = MHR– Adjuster ± 5 bpm • Zone 1 Adjuster = 50 bpm (Easy) • Zone 2 Adjuster = 40 bpm • Zone 3 Adjuster = 30 bpm • Zone 4 Adjuster = 20 bpm • Zone 5 Adjuster = 10 bpm (Difficult)

  21. Fly Fishing

More Related