1. Cardiovascular
Fitness
Cardiovascular fitness is probably the most important aspect of
physical fitness because of its importance to good health and
optimal physical performance.

2. 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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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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4. 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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5. CV Fitness & Health Benefits

Reduces risk for:
 heart
disease
 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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6. 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

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7. FIT Formula for CV Fitness
Threshold of Training
3 days/week
HR in target zone at least 40% HRR
OR 55% max HR
At least 15
minutes
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8. Target Zone: CV Fitness
TOO MUCH
FITNESS
TARGET ZONE:
THRESHOLD FOR FITNESS
F: 3-6x per week
I: 40-85% HR reserve
55-90% Max HR
T: 15-60 min
INACTIVITY
CONCEPTS OF FITNESS AND WELLNESS

9. Ratings of
Perceived Exertion
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
VERY VERY LIGHT
VERY LIGHT
FAIRLY LIGHT
SOMEWHAT HARD
Target Zone
for using RPE
HARD
VERY HARD
VERY VERY HARD
Concepts of Physical Fitness 14e
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10. Summary of Target Zones
for Aerobic Exercise
TARGET ZONE
55-90% of maximum heart rate
40-85% of heart rate reserve
THRESHOLD
OF TRAINING
55% of maximum heart rate
40% of heart rate reserve
INACTIVITY
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11. 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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12. 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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13. Location for Pulse
Carotid artery
Radial artery
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14. Pulse Wave
Aortic Notch
Systolic
Diastolic
Indicates the elastic
nature of the vessels
The elastic
properties
of the vessels
promotes
good circulation.
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15. 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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16. 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)

Concepts of Physical Fitness 14e
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17. 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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18. Heart Rate Reserve Method
(Sample calculations: 22-year-old w/ resting hr of 68)
193
MAX
Working
Range
=
HR
68
125
bpm
TARGET ZONE
85%
40%
REST
0
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19. 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
85% of HRR
= 50
= 106
Lower Limit = 50 + Rest HR (68) = 118
Upper limit = 106 + Rest HR(68) = 174
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20. Prescriptions Based on
Current Fitness Level
Fitness Level
Low
Frequency
3
Intensity (%HRR) 40-50
Time (min)
10-30
Marginal
Good
3-4
50-60
20-40
5
60-85
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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21. 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.
Concepts of Physical Fitness 14e
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