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Presentation Package for

Concepts of Physical Fitness 12e

Section III: Concept 08

Cardiovascular
Fitness

Created by:
Gregory J. Welk
Iowa State University
 Cardiovascular Fitness

 "Cardio" = heart
 "Vascular" = vessels

2 Concepts of Physical Fitness 12e

 Synonyms of
Cardiovascular Fitness

 Aerobic fitness
 Cardiovascular endurance
 Cardiorespiratory fitness

See Web08 (click 01) for information on

cardiovascular physiology
3 Concepts of Physical Fitness 12e
 Laboratory Tests of
Cardiovascular Fitness

 The best indicator of

cardiovascular fitness

See Web08 (Click

02) for info on
VO2 max

4 Concepts of Physical Fitness 12e

 Lab 8b
info Field Tests of
Cardiovascular Fitness

 12 minute run
 1 1/2 mile run
 Step test
See Web08 (Click 05) for
 Bike ergometer test info on field tests

 Rockport walk test

5 Concepts of Physical Fitness 12e

 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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 Characteristics of
Blood Vessels

Arteries pump oxygenated blood Veins carry de-oxygenated blood and

and have muscular, elastic walls rely on pumping action of muscles to
that promote good circulation move blood

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 Pulse
Arteries have
elastic walls and
stretch as the blood
moves through
the vessel. This is
what is felt as the
pulse.

Pulse

8 Concepts of Physical Fitness 12e

 Pulse Wave

Aortic Notch
Indicates the elastic
Systolic nature of the vessels

The elastic properties

of the vessels promotes
Diastolic good circulation.

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 Measurement of
Blood Pressure

 Measurement is done
with a device known as
a sphygmomanometer

10 Concepts of Physical Fitness 12e

 Measurement of
Blood Pressure
Systolic BP Diastolic BP
First sounds heard as No sounds heard because
blood passes by cuff pressure is lower than
blood presssure

CUFF CUFF
INFLATED DEFLATED
11 Concepts of Physical Fitness 12e
 Click here for more
info on hypertension Blood Pressure
(Normal Values)

 Systolic 120 mm Hg
 Diastolic 80 mm Hg

12 Concepts of Physical Fitness 12e

 FIT Formula for
Cardiovascular Fitness

3-6x per week

HR in target
zone

At least 20
minutes
13 Concepts of Physical Fitness 12e
 Target Zone: CV Fitness

TOO MUCH
TARGET ZONE:
F: 3-6x per week
FITNESS
I: 40-85% HR reserve
THRESHOLD FOR 55-90% Max HR
FITNESS
T: 20-30 min

INACTIVITY
CONCEPTS OF FITNESS AND WELLNESS
 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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 Location for Pulse

Carotid artery Radial artery

16 Concepts of Physical Fitness 12e

 Lab 8a
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
17 exercise. Concepts of Physical Fitness 12e
 Lab 8c
info
Ratings of
Perceived Exertion
6 VERY VERY LIGHT
7
8
9 VERY LIGHT
10
11 FAIRLY LIGHT
12
13 SOMEWHAT HARD
14 Target Zone
15 HARD
16 for using RPE
17 VERY HARD
18
19
20 VERY VERY HARD

18 Concepts of Physical Fitness 12e

 Summary of Target Zones
for Aerobic Exercise

55-90% of maximum heart rate

TARGET ZONE 40-85% of heart rate reserve
12 - 16 on RPE scale

55% of maximum heart rate

THRESHOLD 40% of heart rate reserve
OF TRAINING 12 on RPE scale

INACTIVITY
19 Concepts of Physical Fitness 12e
 Web Resources

Online Learning Center

“On the Web” pages for Concept

20 Concepts of Physical Fitness 12e

Supplementary Graphics

Lab information

Information on blood
pressure

Detailed examples of
Target Heart Rate
calculations
 Lab 8a Information
Return to
presentation
Counting Target HR

 Practice counting pulse (carotid /

radial)
 Estimate threshold of training (low)
 Estimate target zone for training
(range)
 Check pulse after two bouts of
running (or other form of exercise)

22 Concepts of Physical Fitness 12e

 Return to
Lab 8b Information
presentation Evaluating CV Fitness

 Perform at least one test of CV

fitness test 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
23 Concepts of Physical Fitness 12e
 Return to
Lab 8c Information
presentation Ratings of Perceived Exertion

 Record threshold and target zones for

training
 Perform a series of exercise bouts at
different paces for at least 3 minutes
(paces should cover range of intensities)
 Check heart rate and provide RPE score
after each
 Once you know your RPE for target zone
you can use it in training

24 Concepts of Physical Fitness 12e

 Click for more
info on BP values Blood Pressure
Return to
presentation Range of Systolic Values

 120 Normal
 120-140 Borderline
 140-180 At risk!
 180+ Treatment!

25 Concepts of Physical Fitness 12e

 Click for more
info on BP values
Return to
presentation Dangers of High BP

 Coronary heart disease

 Stroke

See info from the National

Stroke Association

26 Concepts of Physical Fitness 12e

 Return to
presentation
Causes of High BP

 Age
 Race
 Heredity
 Diet
 Stress
 Inactivity

27 Concepts of Physical Fitness 12e

 Maximum Heart
Rate and Aging

Maximum HR = 208 – (.7* age)

Ex for a 22 yr old:
HR 200 Max HR = 208 – (.7 * 22)
190 = 208 – 15.4
= 193
180
170
160

20 30 40 50 60
AGE
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 Maximal Heart Rate Method
(example for a 22-year-old person)

198 MAX

174
90%
HR TARGET ZONE
106 55%

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 Resting HR and Fitness

Resting HR decreases
HR 90 because the heart
80 is stronger
70
60
50

LOW HIGH
FITNESS
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 Heart Rate Reserve Method
(Sample calculations: 22-year-old w/ resting hr of 68)

193 MAX
Working
Range 85%
HR =
TARGET ZONE
125 40%
bpm
68 REST

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 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 = 50
85% of HRR = 106

Lower Limit = 50 + Rest HR (68) = 118

Upper limit = 106 + Rest HR(68) = 174
32 Concepts of Physical Fitness 12e
 HR Target Zones

HR
UPPER LIMIT
174

118
THRESHOLD

TIME
Note: This range is fairly large. By taking into account current
fitness level it is possible to have a more specific range.
33 Concepts of Physical Fitness 12e
 Prescriptions Based on
Current Fitness Level
Fitness Level
Low Marginal Good
Frequency 3 3-4 5
Intensity (%HRR) 40-50 50-60 60-85
Time (min) 10-30 20-40 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.
34 Concepts of Physical Fitness 12e
 Return to
presentation HR Target Zones

HR 179

130 50%
118 40%
THRESHOLD

TIME
Note:This range was calculated assuming the person
had a low level of fitness. The values would be
35 Concepts of Physical Fitness 12e
different if different ranges were used.