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Presentation Package for
Concepts of Physical Fitness 12e
Section III: Concept 08
Cardiovascular
Fitness
Created by:
Gregory J. Welk
Iowa State University
Cardiovascular Fitness
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"Cardio" = heart
"Vascular" = vessels
Concepts of Physical Fitness 12e
Synonyms of
Cardiovascular Fitness
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Aerobic fitness
Cardiovascular endurance
Cardiorespiratory fitness
See Web08 (click 01) for information on
cardiovascular physiology
3
Concepts of Physical Fitness 12e
Laboratory Tests of
Cardiovascular Fitness

The best indicator of
cardiovascular fitness
See Web08 (Click
02) for info on
VO2 max
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Concepts of Physical Fitness 12e
Lab 8b
info
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Field Tests of
Cardiovascular Fitness
12 minute run
1 1/2 mile run
Step test
Bike ergometer test
Rockport walk test
See Web08 (Click 05) for
info on field tests
Concepts of Physical Fitness 12e
Cardiovascular System
Images of the CV system
come up with subsequent clicks
Muscles send deoxygenated blood to heart
Heart sends deoxygenated blood to lungs
Lungs oxygenate the blood
Heart sends oxygenated blood to body
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Concepts of Physical Fitness 12e
Characteristics of
Blood Vessels
Arteries pump oxygenated blood
and have muscular, elastic walls
that promote good circulation
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Veins carry de-oxygenated blood and
rely on pumping action of muscles to
move blood
Concepts of Physical Fitness 12e
Pulse
Arteries have
elastic walls and
stretch as the blood
moves through
the vessel. This is
what is felt as the
pulse.
Pulse
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Concepts of Physical Fitness 12e
Pulse Wave
Aortic Notch
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Systolic
Indicates the elastic
nature of the vessels
Diastolic
The elastic properties
of the vessels promotes
good circulation.
Concepts of Physical Fitness 12e
Measurement of
Blood Pressure
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Measurement is done
with a device known as
a sphygmomanometer
Concepts of Physical Fitness 12e
Measurement of
Blood Pressure
Systolic BP
First sounds heard as
blood passes by
CUFF
INFLATED
11
Diastolic BP
No sounds heard because
cuff pressure is lower than
blood presssure
CUFF
DEFLATED
Concepts of Physical Fitness 12e
Click here for more
info on hypertension
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12
Systolic
Diastolic
Blood Pressure
(Normal Values)
120 mm Hg
80 mm Hg
Concepts of Physical Fitness 12e
FIT Formula for
Cardiovascular Fitness
3-6x per week
HR in target
zone
At least 20
minutes
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Concepts of Physical Fitness 12e
Target Zone: CV Fitness
TOO MUCH
FITNESS
THRESHOLD FOR
FITNESS
INACTIVITY
TARGET ZONE:
F: 3-6x per week
I: 40-85% HR reserve
55-90% Max HR
T: 20-30 min
CONCEPTS OF FITNESS AND WELLNESS
Calculating Target
Heart Zones
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Maximum heart rate method
Working heart rate method
Click on icon for examples for calculating
target zones with both approaches. The same basic
information is used for both to allow for comparisons
of results.
(e.g. 22 years old with a resting heart rate of 68 bpm)
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Concepts of Physical Fitness 12e
Location for Pulse
Carotid artery
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Radial artery
Concepts of Physical Fitness 12e
Lab 8a
info
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Factors in
Pulse Monitoring
Short time (10-15
seconds)
Locate quickly
Typical of the
exercise bout
HR monitors can provide
a continuous record of
heart rate during your
exercise.
Concepts of Physical Fitness 12e
Lab 8c
info
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7
8
9
10
11
12
13
14
15
16
17
18
19
20
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Ratings of
Perceived Exertion
VERY VERY LIGHT
VERY LIGHT
FAIRLY LIGHT
SOMEWHAT HARD
HARD
Target Zone
for using RPE
VERY HARD
VERY VERY HARD
Concepts of Physical Fitness 12e
Summary of Target Zones
for Aerobic Exercise
TARGET ZONE
THRESHOLD
OF TRAINING
55-90% of maximum heart rate
40-85% of heart rate reserve
12 - 16 on RPE scale
55% of maximum heart rate
40% of heart rate reserve
12 on RPE scale
INACTIVITY
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Concepts of Physical Fitness 12e
Web Resources
Online Learning Center
“On the Web” pages for Concept
20
Concepts of Physical Fitness 12e
Supplementary Graphics
Lab information
Information on blood
pressure
Detailed examples of
Target Heart Rate
calculations
Lab 8a Information
Return to
presentation
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22
Counting Target HR
Practice counting pulse (carotid /
radial)
Estimate threshold of training (low)
Estimate target zone for training
(range)
Check pulse after two bouts of
running (or other form of exercise)
Concepts of Physical Fitness 12e
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Lab 8b Information
Evaluating CV Fitness
Perform at least one test of CV
fitness test and rate your current
level of fitness
(Note: performing more than one test is
recommended in order to get a more valid
assessment)
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Interpret the results of your fitness
based on your current level of
activity
Concepts of Physical Fitness 12e
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Lab 8c Information
Ratings of Perceived Exertion
Record threshold and target zones for
training
Perform a series of exercise bouts at
different paces for at least 3 minutes
(paces should cover range of intensities)
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Check heart rate and provide RPE score
after each
Once you know your RPE for target zone
you can use it in training
Concepts of Physical Fitness 12e
Click for more
info on BP values
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25
120
120-140
140-180
180+
Blood Pressure
Range of Systolic Values
Normal
Borderline
At risk!
Treatment!
Concepts of Physical Fitness 12e
Click for more
info on BP values
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presentation
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Dangers of High BP
Coronary heart disease
Stroke
See info from the National
Stroke Association
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Concepts of Physical Fitness 12e
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Causes of High BP
Age
Race
Heredity
Diet
Stress
Inactivity
Concepts of Physical Fitness 12e
Maximum Heart
Rate and Aging
Maximum HR = 208 – (.7* age)
HR
Ex for a 22 yr old:
200
190
180
170
160
Max HR = 208 – (.7 * 22)
= 208 – 15.4
= 193
20
30
40
50
60
AGE
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Concepts of Physical Fitness 12e
Maximal Heart Rate Method
(example for a 22-year-old person)
MAX
198
174
HR
106
TARGET ZONE
90%
55%
0
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Concepts of Physical Fitness 12e
Resting HR and Fitness
Resting HR decreases
because the heart
is stronger
HR 90
80
70
60
50
LOW
HIGH
FITNESS
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Concepts of Physical Fitness 12e
Heart Rate Reserve Method
(Sample calculations: 22-year-old w/ resting hr of 68)
193
MAX
Working
Range
=
HR
125
bpm
68
85%
TARGET ZONE
40%
REST
0
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Concepts of Physical Fitness 12e
Working Heart Rate
(Sample calculations: 22-year-old w/ resting hr of 68)
Max HR - Rest HR = Heart Rate Reserve
(HRR)
193
- 68
40% of HRR
85% of HRR
= 125
= 50
= 106
Lower Limit = 50 + Rest HR (68) = 118
Upper limit = 106 + Rest HR(68) = 174
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Concepts of Physical Fitness 12e
HR Target Zones
HR
UPPER LIMIT
174
118
THRESHOLD
TIME
Note: This range is fairly large. By taking into account current
fitness level it is possible to have a more specific range.
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Concepts of Physical Fitness 12e
Prescriptions Based on
Current Fitness Level
Fitness Level
Low
Frequency
3
Intensity (%HRR) 40-50
Time (min)
10-30
Marginal
3-4
50-60
20-40
Good
5
60-85
30-60
If an individual has a low level of
fitness they could work at the low
range of the target zone and still get
benefits.
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Concepts of Physical Fitness 12e
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HR Target Zones
HR 179
130
118
50%
40%
THRESHOLD
TIME
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Note:This range was calculated assuming the person
had a low level of fitness. The values would be
different if different ranges were used.
Concepts of Physical Fitness 12e