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Presentation Package for Concepts of
Physical Fitness 14e
Section III:
Cardiovascular fitness is probably the most important aspect of physical fitness because of its importance to good health and optimal physical performance.

Cardiovascular Fitness
 "Cardio" = heart
 "Vascular" = vessels
A strong heart and healthy vessels (developed from regular
physical activity) help to make a strong cardiovascular system.
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Synonyms of
Cardiovascular Fitness
 Aerobic fitness
 Cardiovascular endurance
 Cardiorespiratory fitness
See Web07-01 for information on cardiovascular physiology
Concepts of Physical Fitness 14e 3

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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Characteristics of Blood Vessels
Arteries pump oxygenated blood and have muscular, elastic walls that promote good circulation
Veins carry de-oxygenated blood and rely on pumping action of muscles to move blood
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Laboratory Tests of
Cardiovascular Fitness
 The best indicator of cardiovascular fitness
See Web07-02 for info on VO
2 max
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CV Fitness & Health Benefits
 Reduces risk for:
 heart disease
 other hypokinetic conditions
 early death
 Protection against the health risks associated with obesity.
 Enhances the ability to perform various tasks
 Improves ability to function
 Associated with a feeling of well-being.
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Lab 7b info
Field Tests of
Cardiovascular Fitness
 Rockport Walking Test
 Step Test
 Astrand Ryhming Bike Test
 12-minute Run Test
 12-Minute Swim Test
See Web07-06 for info on field tests
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FIT Formula for CV Fitness
Threshold of Training
3 days/week
HR in target zone at least 40% HRR
OR 55% max HR
Concepts of Physical Fitness 14e
At least 20 minutes
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Target Zone: CV Fitness
TOO MUCH
FITNESS
THRESHOLD FOR FITNESS
TARGET ZONE:
F: 3-6x per week
I: 40-85% HR reserve
55-90% Max HR
T: 20-60 min
INACTIVITY
CONCEPTS OF FITNESS AND WELLNESS

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14
15
16
17
18
19
20
6
7
8
9
10
11
12
Ratings of
Perceived Exertion
VERY VERY LIGHT
VERY LIGHT
FAIRLY LIGHT
SOMEWHAT HARD
HARD
VERY HARD
VERY VERY HARD
Target Zone for using RPE
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Summary of Target Zones for Aerobic Exercise
TARGET ZONE
55-90% of maximum heart rate
40-85% of heart rate reserve
12 - 16 on RPE scale
THRESHOLD
OF TRAINING
55% of maximum heart rate
40% of heart rate reserve
12 on RPE scale
INACTIVITY
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Calculating Target Heart Zones
 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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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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Carotid artery
Location for Pulse
Radial artery
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Systolic
Diastolic
Pulse Wave
Concepts of Physical Fitness 14e
Aortic Notch
Indicates the elastic nature of the vessels
The elastic properties of the vessels promotes good circulation.
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Lab 7a info
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.
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Measurement of Blood Pressure
 Measurement is done with a device known as a sphygmomanometer
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Measurement of Blood Pressure
Systolic BP
First sounds heard as blood passes by
Diastolic BP
No sounds heard because cuff pressure is lower than blood pressure
CUFF
INFLATED
Concepts of Physical Fitness 14e
CUFF
DEFLATED
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Click here for more info on hypertension
Blood Pressure
(Normal Values)
 Systolic 120 mm Hg
 Diastolic 80 mm Hg
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Web Resources
Online Learning Center
“ On the Web” pages for Concept
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 Lab information
 Information on blood pressure
 Detailed examples of Target Heart Rate calculations

Return to presentation Lab 7a Information
Counting Target HR &
Ratings of Perceived Exertion
 Practice counting pulse (carotid / radial)
 Estimate threshold of training (low)
 Estimate target zone for training (range)
 Rate your perceived exertion
 Check pulse after two bouts of running
(or other form of exercise)
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Return to presentation Lab 7b Information
Evaluating CV Fitness
 Perform at least one test of CV fitness and evaluate and rate your current level of fitness
(Note: performing more than one test is recommended in order to get a more valid assessment)
 Interpret the results of your fitness based on your current level of activity
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Click for more info on BP values
Return to presentation
Blood Pressure
Range of Systolic Values
 120
 120-140
 140-180
 180+
Normal
Borderline
At risk!
Treatment!
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Click for more info on BP values
Return to presentation
Dangers of High BP
 Coronary heart disease
 Stroke
See info from the National Stroke Association
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Return to presentation
Causes of High BP
 Age
 Race
 Heredity
 Diet
 Stress
 Inactivity
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HR 200
190
180
170
160
Maximum Heart
Rate and Aging
Maximum HR = 208 – (.7* age)
Ex for a 22 yr old:
Max HR = 208 – (.7 * 22)
= 208 – 15.4
= 193
20 30 40 50 60
AGE
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198
174
HR
106
Maximal Heart Rate Method
(example for a 22-year-old person)
TARGET ZONE
MAX
90%
55%
0
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HR 90
80
70
60
50
Resting HR and Fitness
Resting HR decreases because the heart is stronger
LOW
FITNESS
Concepts of Physical Fitness 14e
HIGH
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HR
193
Heart Rate Reserve Method
(Sample calculations: 22-year-old w/ resting hr of 68)
MAX
68
Working
Range
=
125 bpm
TARGET ZONE
85%
40%
REST
0
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Working Heart Rate
(Sample calculations: 22-year-old w/ resting hr of 68
)
Max HR - Rest HR = Heart Rate Reserve
(HRR)
193 - 68 = 125
40% of HRR = 50
85% of HRR = 106
Lower Limit = 50 + Rest HR (68) = 118
Upper limit = 106 + Rest HR(68) = 174
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HR
174
118
HR Target Zones
UPPER LIMIT
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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Prescriptions Based on
Current Fitness Level
Fitness Level
Low Marginal Good
Frequency 3 3-4 5
Intensity (%HRR) 40-50 50-60 60-85
Time (min) 10-30 20-40 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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Return to presentation
HR Target Zones
HR 179
130
118
THRESHOLD
50%
40%
TIME
Note:This range was calculated assuming the person had a low level of fitness. The values would be different if different ranges were used.
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