PHED-1006EL Lecture Notes - Lecture 8: Vo2 Max, Cardiorespiratory Fitness, Cardiovascular Disease
12 Jun 2018
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Department
Course
Professor
Most important aspect of physical fitness because it has a major impact on
health and greatly influences physical performance
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Cardiovascular Fitness
Heart vessels
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Ability of heart, blood cells and lungs to supply oxygen-rich blood to working
muscles
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Ability of the muscles to use oxygen to produce energy for movement
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Synonyms of Cardiovascular Fitness
Cardiovascular endurance (PA without fatigue)
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Cardiorespiratory fitness (delivery and use of oxygen, heart and lungs are used)
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Aerobic fitness (with oxygen)
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Adaptations to Regular Exercise Results in:
Stronger heart; pumps more blood per beat
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Lungs and blood more efficient; deliver and pick up oxygen to muscles
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Vessels more effectively deliver blood
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Muscles use oxygen efficiently; less fatigue
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CV Fitness and Health Benefits (multidimensional)
Reduces risk for:
Heart disease
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Other hypokinetic conditions
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Risks associated with obesity
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Early death
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Independent of other effects
Enhances ability to perform tasks
Improves well-being (quality of life)
Heredity influences CV fitness
Influences VO2 max- 20-50% of variance in some individuals
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We do not all respond similarly to PA training- but we can all achieve benefits
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Lab Test of Cardiovascular
VO2 Max
Maximal amount of oxygen the body can take in, deliver and consumer
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High vo2 max= healthy lungs to take in oxygen and strong heart to pump blood
to body and clean vessels to deliver oxygen to the body
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Field Tests of CVF
Indirect measures
Rockport walking test
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Step test
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Bike test
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12-min run test
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12-min swim test
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FIT Formula For CV Fitness (Range for different fitness levels)
F: 3-5 days/week (fit: up to 6 days)
I: HRR Ranges: 30-85%; 40-60% mod; 60-85% vig; RPE 12-16
T: 20-90 minutes
'T'ype of Exercise?
Gets heart rate elevated
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Indoor activities
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Outdoor activities
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Recreational or sport
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Moderate/lifestyle
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Lower intensities provide cardio-endurance fitness benefit for sedentary or low fitness
people
Higher intensities needed for more fit or trained people
Threshold and Target Zones for Improving Cardio Fitness
Age influences maximal heart rate and target zone calculations
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Calculation of threshold and target zone HR requires estimate of your max HR
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220 minus age= max HR; overestimates in young adults, okay for people 40
years old, underestimates max rate as people get older
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New formula: 208-(.7 x age)= max HR
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Determining Threshold and Target; Target Heart Zones
MHR- less accurate; no resting HR
HRR= preferred- considers resting HR and individualized THR
THR vary by fitness level (individuality)
Concept 8: Cardiorespiratory Endurance
Monday, October 16, 2017
8:32 AM
Document Summary
Most important aspect of physical fitness because it has a major impact on health and greatly influences physical performance. Ability of heart, blood cells and lungs to supply oxygen-rich blood to working muscles. Ability of the muscles to use oxygen to produce energy for movement. Cardiorespiratory fitness (delivery and use of oxygen, heart and lungs are used) Lungs and blood more efficient; deliver and pick up oxygen to muscles. Influences vo2 max- 20-50% of variance in some individuals. We do not all respond similarly to pa training- but we can all achieve benefits. Maximal amount of oxygen the body can take in, deliver and consumer. High vo2 max= healthy lungs to take in oxygen and strong heart to pump blood to body and clean vessels to deliver oxygen to the body. Fit formula for cv fitness (range for different fitness levels) F: 3-5 days/week (fit: up to 6 days) I: hrr ranges: 30-85%; 40-60% mod; 60-85% vig; rpe 12-16.
