Cardio-Respiratory
Endurance
Endurance of the
Heart & Lungs
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?
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?
Components of Physical Fitness
Components of Physical Fitness
• Body Composition
Components of Physical Fitness
• Cardio-Respiratory
Endurance
Components of Physical Fitness
• Muscle Strength
Components of Physical Fitness
• Muscle Endurance
Components of Physical Fitness
• Flexibility
Components of Physical Fitness
• Body Composition
• Cardio-Respiratory
Endurance
• Muscle Strength
• Muscle Endurance
• Flexibility
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
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
If you’re in shape …
• Heart is strong enough
to pump blood thru the
system
• Oxygen gets to
working muscles and
you keep going and
going …
If you’re not in shape …
• You run out of oxygen
• And you have to …
• STOP & REST
Why Is Cardiovascular Fitness
Important?
• Increases energy level
• Look good
• Ability to provide oxygen continuously to
working muscles over an extended time
Measuring Heart Rate
Pulse
• pressure of blood on artery walls
• Use fingers rather than thumb
• Count 10 sec. and multiply by 6
Maximal Heart Rate
The heart rate that should not be exceeded during exercise;
found by subtracting one's age from 220
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
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Target Heart Rate Formula
Safe Upper Limit
• (220-age) x 90% = Upper Limit
• (220-14) x 90% = Upper Limit
• (206) x 90 % = Upper Limit
Objective
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• 185.4
Heart Rate
•
•
•
•
Carotid Artery
Maximum Attainable Heart Rate
Resting Heart Rate
Target (Training) Heart Rate
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 %
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
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Progression
• The best benefits are
gained from starting
slowly & gradually
increasing the amount
over a period of time
Principle of Progression
• Increase overload gradually by:
– increasing pace
– increasing distance
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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!
Principle of Specificity
Choose an aerobic activity to improve CardioRespiratory Endurance:
• Aerobic dance
• Tennis, badminton,
racquetball
• Biking
• Jogging, running,
walking
• In-line skating
• X-C skiing
•
•
•
•
•
Swimming
Jump roping
Rowing
Bench stepping, stairs
Field sports: soccer,
speedball, field
hockey, lacrosse,
rugby
Risk Factors
3
3
3
3
3
3
Objective
I can control
Inactivity
Obesity
High blood pressure
High cholesterol
Stress/tension
Smoking
I can’t control
Gender
Heredity
Age
Cardiovascular Benefits
of Exercise
• Reduces the risk of dying prematurely
• Strengthens heart, makes more efficient
• Decreases atherosclerosis
• Clears fats from bloodstream
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Cardiovascular Benefits
of Exercise
• Helps control weight
• Improves concentration
• Promotes positive self-concept
• Reduces feelings of depression and anxiety
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