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Cardio-Respiratory Endurance
Cardio-Respiratory System
Heart-lung systemPurpose?Gas transport (O2 in and CO2 out)Deliver nutrientsRemove wastesDeliver hormonesTemperature regulationBalance body fluids
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
TrainingReduces the risk of :Dying prematurelyDying from heart diseaseDeveloping diabetesDeveloping high blood pressureDeveloping colon cancer
Increases blood volumeIncreases stroke volume
Benefits of Cardio- Respiratory Endurance
Training #2Increases 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 #3Reduces depression
Reduces stress and anxiety
Stroke VolumeThe amount of blood pumped from the heart in a single beat (approx. 70ml)
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 =CO70ml (SV) x 72 (HR) =5040ml (CO)
Refer to overhead
Components of the CRE Exercise Prescription
Mode
Frequency
Intensity
Duration
Progression
Modality
Choose activities that involves:A large proportion of muscle mass
Maximizes the use of large musclesMinimizes the use of small muscles
Whole-body, is repetitive, 20-60 minutes duration (bike, walk, run etc.)
Be quantifiable with respect to intensityEnjoyable
Frequency3 - 5 days / week (non-symptomatic)More or less based on current
fitness levels, age health status, and exercise objectives.
Duration20 - 60 minutes for normal, healthy, individuals
3 bouts of 10 minutes if very unfit
Other variables
Intensity: How Hard
How hard does your heart have to work to strengthen it?
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 individualIntensity is inversely related to duration
4 Procedures for Establishing Intensity #2Heart Rate Reserve Method
(RPE) Rate of Perceived Exertion Maximal Heart Rate (60-90%)
VO2 (Percentage of Maximum Oxygen Consumption)
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)
Low fitness = 40, 60, 75% of HRRAverage fitness = 60, 75, 85% of HRRHigh fitness = 70, 80, 90% of HRRTwo or more risk factors =50, 60, 70%Asthmatics = 50, 60, 75% of HRRHeart Rate Reserve and Rockport Worksheet
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)
Appropriate alternative to heart rates
Recommended whenpregnant taking BP medications
Rate of Progression
Mileage increases from week to week should not exceed 10%
Specific to individual
Rate of Progression #2
Initial Conditioning Stage
Improvement Stage
Maintenance Stage
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
Maximum volume of oxygen consumed while exercisingIndicator of how strong the heart isIs measured in ml/kg/minNormal VO2 for college age is 38-46 ml/kg/minRockport walk test is an indirect way of determining VO2 max.
VO2 #2
After 25, VO2 declines almost 1% per yearVO2 potential is genetically determinedBed-ridden: 3.5Lance Armstrong: 70 - 80 ml/kg/minSome 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
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
Principle of reversibility
The body will respond negatively to any form of detraining
Make It Fun!
Create contests and games
Keep a log of activity