Most Important Muscle
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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)
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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)
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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
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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
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0.18 x 170= 30.6
0.19 x 190= 36.1
Try two more.
SV= .14 HR= 155
SV= .13 HR= 168
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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)
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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.
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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)
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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
Karvonen method
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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 bpm
85% intensity: ((180 − 70) × 0.85) + 70 = 163 bpm
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 bpm
Zone 4 (tough exercise): 180 − 20 ± 5 → 155 – 165 bpm
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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
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
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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.
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Aerobic/Cardio-3-6 Days 20-30 Minutes @7080%
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.
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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.
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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.
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220-age=MHR @ 65-75%=THZ
Karvonen Method 220-age=MHR
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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 165 and a
HRrest of 60 @ 70% Intensity.
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)