Principles of
Lesson #2
Cardiorespiratory Health
Cardiorespiratory
• The ability of the lungs, heart, and blood
vessels to supply the body with sufficient
amounts of oxygen to sustain prolonged
continuous physical activity.
Heart Disease
is the
number one overall
cause of death
in North America
Cardiorespiratory activities
improve the health of the heart
thus lowering the chances of
Heart Disease
Risk Factors for Heart Disease
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Gender
Family History
Smoking
Body Weight
Age
Exercise
Blood Pressure
Cholesterol
Cardiorespiratory Benefits of
Exercise
>Active people experience heart disease less often
and are less likely to die from heart attacks.
>Active people tend to develop extra coronary
arteries in the heart.
>Heart muscle strengthens.
>Concentration, ability to cope with stress, and
positive self-concept are improved.
Major Cardiovascular Diseases
Heart Attack
Stroke
Peripheral vascular disease (such
as atherosclerosis)
Hypertension (high blood pressure)
Cardiorespiratory Activities
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Jogging/Running
Swimming
Cycling
Rowing
Skating (not Hockey)
Eliptical machines found in Fitness clubs
X-Country Skiing
Cardio Actvities
• Remember the definition of Cardiorespiratory
fitness, the activities must:
– Be continuous, therefore you cannot stop
– Be prolonged, carried out over a significant period of
time
Most Sports are not good Cardio activities
although they may require intensive
cardio training
Calculating Your Pulse Rate
• Locate your pulse in one of two locations:
1. The neck - the carotid artery is the large
artery on the front side of the neck next to
your Adams apple. Using your first two
fingers, gently place them on your neck. You
should feel the beat of your heart.
2. The wrist - radial artery. Using your first
two fingers, gently place them on the thumb
side of your wrist. You should feel the beat of
your heart.
Heart Rate cont.
• Two options:
1) count for 10 seconds and multiply by 6
2) count for 30 seconds and multiply by 2
A typical resting heart rate (RHR) is usually
between 66 and 72 beats per minute (BPM)
Target Heart Rate Zone (THRZ)
• The THRZ represents the heart rate that an
individual should have when training if they
intend to receive the maximum benefits of
Cardio/Aerobic activities
• Aerobic is another word for Cardio, it
means “with air”
Calculating your THRZ
• 220 – Age = ____ x 60% = THRZ min.
• 220 – Age = ____ x 85% = THRZ max
The percentages must be represented as decimals in
the equation
The final number represents the BPM
To find what your 10 second THRZ pulse count
should be then divided each number by 6
THRZ
• 60 –70 % Max HR= Efficient fat burning zone
• 70 – 80% Max HR= Improvement in cardio
endurance
• 80 – 90% Max HR= Competitive Training
Recovery Rate
• Check pulse after exercise session, 5
minutes after workout, and 10 minutes after
workout
• The faster you return to the resting heart
rate after exercise, the better your
cardiorespiratory health.
FITT Formula for
Cardiorespiratory Fitness
Frequency
Intensity
3-5 X/week 60-85% of
your Max.
Heart Rate
(referred to as your
Target Heart Rate
Zone)
Time
Type
Continuous
Activity for
at least 20
minutes
Jogging,
Swimming,
Biking, Xcountry
skiing
The FITT Formula and
Cardiorespiratory Training
• The FITT formula contains 3 ways in which
to Progressively Overload:
– Frequency (more times per week)
– Intensity (train at a higher THRZ progressively)
– Time (increase time incrementally)
Frequency
• Number of times (x) you exercise per week
 Depends on individual goals and fitness
level
• For Aerobic exercise (swimming, jogging,
cycling, etc.) benefits achieved at 3X per
week minimum.
Intensity
• Difficulty level at which you exercise per session.
Can be determined by Rate of Perceived Exertion
(RPE) Scale or Target Heart Rate Zone
• Depends on individual goals and fitness level
• For Aerobic exercise (swimming, jogging, cycling,
etc.) benefits achieved at 60-85% of maximum
heart rate
Time
• Depends on individual goals and fitness
level
• You may increase the time that you perform
cardio exercise or attempt to do more in the
same time, thereby increasing intensity
For Aerobic exercise (swimming, jogging,
cycling, etc.) benefits achieved at 20-30
minutes for Aerobic exercise
Review Questions
• 1. Cardiovascular fitness is the body’s ability to efficiently pump
blood throughout the body. True or False
• 2. Which is not a coronary risk factor?
a. smoking
b. high cholesterol
c. moderate exercise
d. family history
• 3. The benefits of cardiorespiratory exercise are:
a. The heart muscle strengthens
b. Increase of concentration, stress coping mechanisms,
and self concept
c. Reduced risk of coronary artery disease
d. All of the above
Review cont.
• 4. The Target Heart Rate Zone is an area where
you want your heart rate to be during
cardiovascular exercise.
True or False
• 5. The faster you return to the resting heart rate
after exercise, the better your cardiovascular
health. True or False
6. F.I.T.T. stands for:
a. Fast, Intense, Tough, Tenacious
b. Frequency, Inertia, Training, Type
c. Free weights, Interval, Time,
d. Frequency, Intensity, Time, Type
Review cont.
7. The principle of progression states: Your
workload must be gradually increased for
improvement to occur.True or False
8. Most Sports are excellent cardio activities.
T or F