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Cardiovascular slideshare
 

Cardiovascular slideshare

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    Cardiovascular slideshare Cardiovascular slideshare Presentation Transcript

    • Cardiorespiratory Fitness Health & Fitness for LifeInstructor ~ Alicia Krueger
    • “If we could give everyindividual the right amount ofnourishment & exercise, not toolittle and not too much, we havefound the safest way to health” Hippocrates
    • Cardiorespiratory SystemCardiorespiratory Fitness (CRF) is key to overallfitness, health, quality of life, and longevity.• What does it mean? – Ability of the respiratory and circulatory systems to provide necessary oxygen to skeletal muscles to sustain regular physical activity.• Major Components – Cardiorespiratory system include heart, lungs, and network of blood vessels. • Heart pumps to keep blood circulating • Lungs take in oxygen and expels carbon dioxide • Vascular system circulates blood to lungs as well as around the body.
    • Three Energy SystemsEnergy System Duration Types of Activities Explosive Power (jumping, throwing,ATP-PC 1-10 seconds weight lifting, etc.)Anaerobic 10-120 seconds Speed (200m – 800m runs)Aerobic >2 minutes Endurance (5k, 10k, marathon runs)
    • • Set long & short term goals – Be SMART• Choose an activity – What do you Enjoy?• Plan ahead – What do you Need?• Apply FITT principle
    • Recommendations • ACSM • HHS • Surgeon General **These are minimum recommended guidelines to maintain health benefits, additional benefits are obtained by increasing activity over these levels.
    • CRF ProgramMaking it FITT
    • CRF Guidelines
    • Training Intensities Heart Rate Reserve Method (HRR x TI) + RHR 30% TI Light to Moderate 40% TI Intensity 50% TI Moderate to Vigorous 60% TI Intensity 70% TI Vigorous Intensity 85% TI
    • FrequencyModerate-Intensity EffectExercise3 days/week Maintain cardiorespiratory fitness5 days/week Improve VO2 maxMost days Enhanced weight loss **Important to rest 1-2 days to prevent injuries and avoid burnout.
    • Type Activities • Walking • Jump Rope • Jogging • Dancing • Cycling • Water Aerobics • Swimming • Basketball • Skiing • Rowing • Racquet sports
    • Enhancing your Aerobic Workout• Warm up 5-10 minutes• Workout time is when HR is maintained in target zone 20-60 minutes.• Include a 10 minute cool-down.• Monitor your HR during exercise.
    • Measuring Intensities • Talk Test • HR Maximum (HRmax) • HR Reserve (HRR) • Rate Perceived Exertion (RPE) • MET Equivalents • HR monitor
    • Cross-Training EnhancesFitness Combine two or more activities to improve fitness and decrease injury Combine two aerobic activities Combine aerobic with non-aerobic Incorporate interval training Add strength training
    • Benefits of CRFIncreases Decreases• Maximal oxygen • LDL (bad cholesterol) consumption • Resting HR• Heart strength • Risk heart disease• Stroke volume • Risk certain cancers• Cardiac output • Risk of osteoporosis• Bone density • Depression• Mood • Stress & anxiety• Sleep Quality• HDL (good cholesterol)
    • Your Health is up to You! BE FITT…BE SMART