F'H'S' Freshmen P'E'

1
Rev8-02 SJH

• F.H.S. Freshmen P.E.
• Fitness Unit 2 Cardiovascular Endurance

2
What is Cardiovascular Endurance?

• Cardiovascular endurance is the ability of the
  heart, lungs, and circulatory system to work
  together

3
Cardiovascular Endurance Frequency

• It is recommended to perform Cardiovascular
  Exercise 3-5 days a week

4
Cardiovascular Endurance Intensity

• To determine how hard you need to exercise when
  training your cardiovascular endurance you must
  first figure out your Maximum Heart Rate
• Maximum Heart Rate Definition The highest heart
  rate for a person, related to age

5
Finding your Maximum Heart Rate

• Your Maximum Heart Rate (MHR) depends on your
  age. You can find out what it is by taking 220
  and subtracting your age.
• Here is an example for a
  15 year-old student
• 220-15???
• 205, is the maximum heart rate

6
Finding The Correct Intensity

• Cardiovascular development occurs between 70
  Percent (the lower limit) and 90 Percent (the
  upper limit) of your Maximum Heart Rate
• You then use these limits to determine your
  Target Heart Rate Zone (THRZ) (which is what we
  use for our heart rate monitors)
• Your target heart rate zone (THRZ) is how many
  beats per minute your heart should be beating at
  while exercising

7
Finding the Target Heart Rate Zone(The Quick Way)

• Here is an example of finding the Target Heart
  Rate Zone of a 15 year-old student
• MHR 220-15 205
• Lower Limit 70 of 205 143.5
• .70 X 205 143.5
• Upper Limit 90 of 205 184.5
• .90 X 205 184.5
• So the Target Heart Rate Zone for this student is
  143.5 to 184.5 beats per minute

8
Resting Heart Rate (RHR)

• Resting Heart Rate Definition Heart Rate after
  a person has been sitting quietly for 15-20
  minutes
• The best time to find your resting
  heart rate is when you first wake
  up in the morning
• To do this we will need to learn
  how to take our pulse

9
Finding your Pulse (Radial Artery)

• This can be done on the wrist by placing two
  fingers over the radial artery (inside the wrist
  on the side of the thumb)

10
Finding your Pulse (Carotid Artery)

• Or we can use the carotid artery in the neck just
  below the jaw

11
Determining Your Pulse

• Now that you can find your pulse, count your
  pulse for 60 seconds (or count for 10 seconds and
  multiply your answer by 6) to find your heart
  rate

12
Cardiovascular Endurance Time

• It is recommended that you spend 20-60 minutes in
  continuous aerobic activity each time you train
  for cardiovascular endurance
• In other words you should try to stay
  in your Target Heart Rate Zone for
  at least 20 minutes

13
Cardiovascular Endurance FIT

• Here is a quick review of the
  Frequency, Intensity, and Time for
  a cardiovascular workout
• Frequency is 3 to 5 days per week
• Intensity is 70 to 90 of your MHR
• Time is 20 to 60 minutes

14
(No Transcript)