Heart RateCARDIOVASCULAR ENDURANCE

Heart Rate Review

▪ What is one way you can determine your heart rate (discussed last class)?

▪ What is heart rate?

▪ What is resting heart rate?

▪ What is recovery heart rate?

▪ What impacts your heart rate?

▪ What is the number one leading cause of death?

▪ How are blood pressure and heart rate different?

Principles of Training Review

▪ What are the three principles of training?▪ The Principle of Overload▪ The Principle of

Progression▪ The Principle of Specificity

▪ In order to achieve the principle of overload you can use the F.I.T.T acronym which stands for?▪ Frequency, Intensity, Time

or Type▪ Any of the four can be

increased in order to achieve the principle of overload

Application of the Training Principles using Cardiovascular Endurance

▪ Purpose of Overload: To strengthen the heart (made up of cardiac MUSCLE)▪ You must push it beyond its

normal range▪ Utilize the fit principle to

achieve overload for cardiovascular endurance

▪ Using the F.I.T acronym▪ Frequency- Start at three times

per week and then when that is comfortable and easy increase to four times per week.

Intensity for Cardiovascular Endurance

▪ While the heart is a muscle, you cannot physically see it strengthen the way you can see skeletal muscle strengthen▪ Therefore, you must rely on your pulse (heart rate) to

determine if the strength of your heart is increasing. ▪ Will your heart rate increase or decrease?

▪ What intensity is ideal for your heart rate during cardiovascular endurance?▪ We use calculation to determine your maximum heart rate

and from there calculate your “target heart rate zone”

Maximum Heart Rate

▪ Definition – The heart rate that should not be exceeded during exercise.

▪ Calculation – (220 – Age = )▪ As you become older your maximum heart rate decreases. Why?

▪ Try these Calculation:1. A 14 year old▪ = 206 bpm

2. A 5 year old▪ = 215 bpm

3. A 60 year old▪ = 160 bpm

4. A 93 year old▪ = 127 bpm

Target Heart Rate Zone

▪ The American College of Sports Medicine recommended that in order to achieve the greatest cardiovascular benefit that the intensity of your heart rate should range from 60-90% of your maximum heart rate.

▪ Definition – 60 – 90% of the maximum hear rate which results in the greatest cardiovascular benefits when exercising.

▪ Calculations:▪ (220 – age) X .60 = Lower Level of Target

Heart Rate Zone▪ (220 – age) x .90 = Higher Level of Target

Heart Rate

▪ Try These:▪ 14 year olds target heart rate zone▪ 124 bpm – 185 bpm

▪ 5 year olds target heart rate zone▪ 129 bpm – 194 bpm

▪ 60 year olds target heart rate zone▪ 96 bpm – 144 bpm

▪ 93 year olds target heart rate zone▪ 76 bpm – 114 bpm

What to do once you know your target heart rate zone…

▪ Check the intensity of your exercise by stopping briefly from time to time to check your pulse (heart rate)▪ To achieve the principle of overload move closer towards

the upper level of your target heart rate zone.▪ If your pulse goes below the lower limit you should increase

your intensity and if it goes above the upper limit you should decrease your intensity.

How to check your pulse while exercising

▪ Divide the lower and upper limits of your target heart rate zone by 6 to give you the number of beats it should be within those ten seconds.

▪ Use a heart rate monitor▪ Could be a watch, chest strap with a watch, pulse bar, fit

bit, chest strap that reports readings to iphone/ipad, treadmill monitor

A High Resting Heart Rate Generally Indicates…

▪ A poor level of cardiovascular fitness▪ How does a high resting heart rate an indicator of

cardiovascular fitness?▪ The more you exercise the lower your heart rate because the

heart is stronger and working more efficiently to pump more blood.▪ People with higher resting heart rates have a greater chance of

cardiovascular disease.▪ Heart rate is associated with how many times your heart beats

per minute.

What are lifetime physical activities?

▪ Definition: Individual sports that can be engaged in for a lifetime▪ Examples?▪ Golf, tennis, swimming, bowling,

running, racquetball, hiking, badminton, skiing, table tennis

▪ Reasons why team activities are not lifetime sports?▪ Difficult to find team activities

as get older▪ May lose interest in those

activities▪ May be physically too

demanding▪ Contact sports are not always

the healthiest choice as your body ages