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Cardio-Respiratory Endurance

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.

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Cardio-Respiratory Endurance

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  1. Cardio-RespiratoryEndurance Endurance of the Heart & Lungs

  2. 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?

  3. 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?

  4. Components of Physical Fitness

  5. Components of Physical Fitness • Body Composition

  6. Components of Physical Fitness • Cardio-Respiratory Endurance

  7. Components of Physical Fitness • Muscle Strength

  8. Components of Physical Fitness • Muscle Endurance

  9. Components of Physical Fitness • Flexibility

  10. Components of Physical Fitness • Body Composition • Cardio-Respiratory Endurance • Muscle Strength • Muscle Endurance • Flexibility

  11. 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 Cardio-respiratory Endurance

  12. 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

  13. 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 …

  14. If you’re not in shape … • You run out of oxygen • And you have to … • STOP & REST

  15. Why Is Cardiovascular Fitness Important? • Increases energy level • Look good • Ability to provide oxygen continuously to working muscles over an extended time

  16. Measuring Heart Rate Pulse • pressure of blood on artery walls • Use fingers rather than thumb • Count 10 sec. and multiply by 6

  17. Maximal Heart Rate The heart rate that should not be exceeded during exercise; found by subtracting one's age from 220

  18. 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 3 of 4

  19. Target Heart Rate Formula • Safe Upper Limit • (220-age) x 90% = Upper Limit • (220-14) x 90% = Upper Limit • (206) x 90 % = Upper Limit • 185.4 Objective 4 of 4

  20. Heart Rate • Carotid Artery • Maximum Attainable Heart Rate • Resting Heart Rate • Target (Training) Heart Rate

  21. 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 %

  22. 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 1 of 3

  23. The best benefits are gained from starting slowly & gradually increasing the amount over a period of time Progression

  24. Principle of Progression • Increase overload gradually by: • increasing pace • increasing distance 2 of 3

  25. 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!

  26. 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 Principle of Specificity Choose an aerobic activity to improve Cardio-Respiratory Endurance:

  27. I can control Inactivity Obesity High blood pressure High cholesterol Stress/tension Smoking I can’t control Gender Heredity Age Risk Factors Objective

  28. Cardiovascular Benefits of Exercise • Reduces the risk of dying prematurely • Strengthens heart, makes more efficient • Decreases atherosclerosis • Clears fats from bloodstream 2 of 3

  29. Cardiovascular Benefits of Exercise • Helps control weight • Improves concentration • Promotes positive self-concept • Reduces feelings of depression and anxiety 3 of 3

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