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Cardiorespiratory Health and Fitness

Cardiorespiratory Health and Fitness. Assessment And Recommendations Chapters 6-7. What are the Signs of a Healthy and Fit CR System?. Absence of Disease Work Capacity Oxygen Utilization Capacity Fatigue Resistance Low Resting Heart Rate Low Blood Pressure. Now the Big Question:.

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Cardiorespiratory Health and Fitness

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  1. Cardiorespiratory Health and Fitness Assessment And Recommendations Chapters 6-7

  2. What are the Signs of a Healthy and Fit CR System? • Absence of Disease • Work Capacity • Oxygen Utilization Capacity • Fatigue Resistance • Low Resting Heart Rate • Low Blood Pressure

  3. Now the Big Question: • Which of those “signs” of fitness are the most important to YOU? Which are related to how you FUNCTION as a human being?

  4. AND? • Which are measures to help DIAGNOSE health/fitness ? Interesting, but not the main point.

  5. The Point is of course – to Dream • What will it take to reach your goals? • Energy • Endurance • Health • Optimism? • Empowerment

  6. Resting Heart Rates: • <59 Excellent • 60-69 Good • 70-79 Average • 80-89 Fair • >90 Poor Evidence of an Efficient “Ticker”

  7. Blood Pressures: • <120/80: Very low • 130/85: Low • 140/90: Moderate • 150/100: High • >150/100: Very high Risk of Developing CV Disease

  8. Measuring “Aerobic Capacity” • Indicates the ability to deliver and use oxygen • Depends on: • Healthy Lungs • Healthy Heart / Blood Vessels • Healthy Blood • Efficient Muscle Metabolism

  9. “Max VO2 Stress Test”

  10. Or: “1.0-Mile Walk Test”(page 111) • Walk 1.0 miles briskly • Record the exact time in minutes: 15 minutes 30 seconds = 15.5 minutes • Immediately record HR: 10 seconds X 6 • Complete the equation

  11. Using Work Capacity + Physiological Demand • How fast we covered the mile = Work Capacity • How hard it was for us… = Physiological Demand

  12. Lab #3 (Part 1): Aerobic Capacity • Lab 6A: Pages335-336 • Read: Chapter 6: especially page 111 • Wear Tennis shoes, watch and walking clothes

  13. Training to Reach our Goals Cardiorespiratory Health and Fitness Chapter 7

  14. What if your “assessment” is dismal? • Exercise for Health: Risk Reduction • Exercise for Fitness: Goals in mind… Thinking of a bike tour through California wine country?

  15. Where to Start? • Assessment: DONE • Clearance: DONE • Goals: Health and/or Fitness? • What? • Activities that can be sustained for at least 10 minutes • Additional Benefits?

  16. Key Elements for Effective Training: FITT Formula • Frequency: Recommend 3-5 days / week • Intensity: 60-85% Maximum effort (exercise heart rate) • Time (Duration): 20-60 minutes • Type: Warm-up, continuous activity, and Cool-down

  17. Intensity: • RPE: Perceived exertion ~ moderate to moderately hard • “Talk-Test” • Exercise Heart Rate 220 – Age = Maximum Heart Rate

  18. Determining Target Exercise HR: • Beginning Exercisers: • ~60- 65% X Max HR = THR • Intermediates: • ~65-75% X Max HR = THR • Advanced: • ~80-85% X Max HR = THR

  19. One Last Word: • Enjoyment = Satisfaction • Taking Advantage of “Activity Moments” • Cross-Training • Be Open to Change!

  20. Lab #3 (Part 2): Complete: • Complete Lab 7B:page 341-342 • Write Summary: • Describe current CR Assessment (Part 1) • What is your attitude/readiness assessment? • Outline a PLAN you can stick to!

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