Cardio-Respiratory Endurance

1
Cardio-RespiratoryEndurance

• Endurance of the
• Heart Lungs

2
Objectives

• How can you measure your pulse rate?
• What benefits are gained from participation in
  activities promoting cardiovascular fitness?
• Which health risk factors can be controlled with
  cardiovascular training?

3
Objectives

• How can the training principles be applied to
  improve cardiovascular fitness?
• How do you determine the rate at which your heart
  should be exercised?

4
Components of Physical Fitness
5
Components of Physical Fitness

• Body Composition

6
Components of Physical Fitness

• Cardio-Respiratory Endurance

7
Components of Physical Fitness

• Muscle Strength

8
Components of Physical Fitness

• Muscle Endurance

9
Components of Physical Fitness

• Flexibility

10
Components of Physical Fitness

• Body Composition
• Cardio-Respiratory Endurance
• Muscle Strength
• Muscle Endurance
• Flexibility

11
Cardio-respiratory Endurance

• Measures how long your heart and lungs can
  continue to work efficiently
• What do they do when they work?

• Muscles need oxygen
• Heart lungs work harder to supply extra oxygen
• Breathing becomes deeper faster

12
Circulatory and Respiratory Systems

• Work together
• Blood picks up oxygen from the lungs and carries
  it to the heart
• Heart pumps the oxygen to the working muscles

13
If youre in shape

• Heart is strong enough to pump blood thru the
  system
• Oxygen gets to working muscles and you keep going
  and going

14
If youre not in shape

• You run out of oxygen
• And you have to
• STOP REST

15
Why Is Cardiovascular Fitness Important?

• Increases energy level
• Look good
• Ability to provide oxygen continuously to working
  muscles over an extended time

16
Measuring Heart Rate

• Pulse
• pressure of blood on artery walls
• Use fingers rather than thumb
• Count 10 sec. and multiply by 6

17
Maximal Heart Rate
The heart rate that should not be exceeded during
exercise found by subtracting one's age from 220
18
Target Heart Rate Formula

• Safe Lower Limit
• (220-age) x 60 Lower Limit
• (220-14) x 60 Lower Limit
• (206) x 60 Lower Limit
• 123.6

3 of 4
19
Target Heart Rate Formula

• Safe Upper Limit
• (220-age) x 90 Upper Limit
• (220-14) x 90 Upper Limit
• (206) x 90 Upper Limit
• 185.4

Objective
4 of 4
20
Heart Rate

• Carotid Artery
• Maximum Attainable Heart Rate
• Resting Heart Rate
• Target (Training) Heart Rate

21
Levels of Fitness
If you are going to work-out determine your
fitness level and work at the following of
maximum heart rate

• High Fitness 90
• Average Fitness 75
• Low Fitness 60
• Sedentary 50

22
Applying Training Principles

• Principle of Overload
• Frequency minimum 3 times per week
• Intensity target heart rate
• Time minimum 20 min. at target heart rate

Objective
1 of 3
23
Progression

• The best benefits are gained from starting slowly
  gradually increasing the amount over a period
  of time

24
Principle of Progression

• Increase overload gradually by
• increasing pace
• increasing distance

2 of 3
25
What type of Activities improve
cardio-respiratory endurance?

• Aerobic Activities
• Ones in which large amounts of oxygen are
  required continually for a long period of time.
• Vigorous, continuous rhythmic!

26
Principle of Specificity
Choose an aerobic activity to improve
Cardio-Respiratory Endurance

• Swimming
• Jump roping
• Rowing
• Bench stepping, stairs
• Field sports soccer, speedball, field hockey,
  lacrosse, rugby

• Aerobic dance
• Tennis, badminton, racquetball
• Biking
• Jogging, running, walking
• In-line skating
• X-C skiing

27
Risk Factors

• I can control
• Inactivity
• Obesity
• High blood pressure
• High cholesterol
• Stress/tension
• Smoking

• I cant control
• Gender
• Heredity
• Age

Objective
28
Cardiovascular Benefits of Exercise

• Reduces the risk of dying prematurely
• Strengthens heart, makes more efficient
• Decreases atherosclerosis
• Clears fats from bloodstream

2 of 3
29
Cardiovascular Benefits of Exercise

• Helps control weight
• Improves concentration
• Promotes positive self-concept
• Reduces feelings of depression and anxiety

3 of 3