CARDIOVASCULAR FITNESS

Cardiovascular fitness can be developed by:

1. exercising 3 to 6 days per week.

2. performing exercises that utilized the large muscles such as running, jogging, biking, swimming, dance,
basketball, softball, racquetball & soccer.

3. performing exercises rhythmically & maintaining for a duration of 20 to 60 minutes per session either
intermittently and continuously.

4. exercising in an appropriate intensity level.

a. % of heart rate reserve (HRR) or Karvonnen method

b. % maximal heart rate (MaxHR)

c. Ratings of perceived exertion (RPE)

d. Talk test

% of Heart Rate Reserve (HRR) or Karvonen Method

• Know your resting heart rate (RHR) (by counting the pulse for 1 minute while sitting or lying

down. Ideally should be done in the morning)

• Calculate your estimated maximal heart rate

Max HR = 208 – (0.7 X age)

• Calculate your HRR

HRR = MaxHR – RHR

• Calculate your Threshold Heart Rate (THR)

THR = (HRR X 40%) + RHR

• Calculate your Upper Limit Heart Rate(ULHR)

ULHR = (HRR X 85%) + RHR

• Target Zone Heart Rate (TZHR) is the heart rate range which is the THR and ULHR calculated above

% of Maximal Heart Rate Method (MaxHR)

• Calculate your THR

THR = MaxHR X 55%

 • Calculate your ULHR

ULHR = MaxHR X 90%

• Target Zone Heart Rate (TZHR) is the THR and ULHR calculated above

Compute the TZHR of a 19 year old person with a RHR of 68bpm using the karvonnen method &
MaxHR

Ratings of Perceived Exertion (RPE)

Is also called measuring exertion using the Borg Scale (Dr. Gunner Borg). This scale uses a numbered
scale from 6-20 to measure feelings of exertion level.This is a good system because it takes into
account a persons fatigue level.

A reading of 12 would be ≈ 50-74% of max HRR

A reading of 16 would be 85% of max HRR

It is recommended to stay between 12 and 16 on the Borg scale

Talk Test
 is exercising in an intensity level where a person is breathing comfortably and rhythmically.

 a person should be slightly winded but still be able to talk with someone somewhat easily when
exercising.

 If a person is out of breath they should slow down. If they are not winded enough they should speed it
up.

 Work up the intensity level over time. Make sure not to overdo it too soon.

 This is great for beginners (it ensures a safe and comfortable level of exercise).

CARDIOVASCULAR FITNESS
Methods of Cardiovascular Training

1. INTERVAL TRAINING
a. CIRCUIT TRAINING or CIRCUIT
RESISTANCE TRAINING
b. FARTLEK TRAINING

2. CONTINUOUS TRAINING
INTERVAL TRAINING
 a training method where you mix more intense sessions with less intense sessions of the same or
similar exercise

 Is useful training method to improve conditioning and performance levels

 Is a method where you increase and decrease the intensity of your workout between aerobic and
anaerobic training

Aerobic system
- means presence of oxygen.
- The tasks are dependent on a constant
amount of oxygen being available for
use by the muscles performing the
work
Example: a 1 km run
a marathon run

Anaerobic (Glycolytic) System

- In this system there are series of chemical
reactions that does not require the presence
of oxygen like lactic acid.
- This system supply energy for exercises
- lasting less than 2 minutes.
- Example: a 400 m sprint
- a 50 m sprint

TYPES OF INTERVAL TRAINING

1. Aerobic interval training
-training intensity should be between 50-80% of functional capacity or heart rate
-most suited for people with a low or poor aerobic fitness capacity
- for beginners it is recommended that a 2-3 minutes bouts of exercise should be followed by less intense
interval

2. Anaerobic Interval training

-Is usually 30 seconds to 4 minutes in length & is performed at 85%-100% intensity
-Is suited for people with high level of fitness who want greater speed and aerobic power
-Results in more muscle discomfort from lactic acid build up in the muscles.
-Has a higher injury potential

CIRCUIT TRAINING
 is a form of interval training
Originally:
 Takes a person through a series of exercise stations with little rest between the stations. A 15 second
rest is appropriate although beginners may want to rest at 20 – 25 seconds
  The number of stations is usually between 5-10
 Involves all the major muscle groups

CIRCUIT RESISTANCE TRAINING (CRT)

 principally promotes muscle fitness
 development but if performed with enough frequency, time and appropriate intensity can
contribute to cardiovascular fitness
 Helps to develop cardiovascular and muscular endurance levels

FARTLEK TRAINING
 Is a form of interval training or speed training that can be effective in improving your speed and
endurance
 Is similar to interval training except that the work-rest intervals are not measured to any
degrees (based on how the body feels).
 More unstructured & flexible that involves varying pace by alternating between fast A
Scandinavian term which means speed play.and slow segments
 With this training you can experiment with the pace and endurance, and to experience
changes of pace
 Can be performed by a person at any level of cardiovascular fitness ability
 Doesn’t have to be done on a track. It can be done on all types of terrains – roads, trails
or even hills
CONTINUOUS TRAINING
 The intensity level should be between 50%-85% of functional capacity (or VO₂max) depending
on cardiovascular fitness level at the start of the Program

TYPES OF CONTINUOUS TRAINING

1. INTERMEDIATE SLOW DISTANCE
 Means training at a range of time between 20 – 60 minutes
 Most common kind of continuous training for fitness improvement and should be used by people with
cardiovascular risk factors such as high blood pressure, and cholesterol
 People wishing to reduce body fat respond well for this type of training

2. LONG SLOW DISTANCE

 Should be preceded by at least 6 months of intermediate slow distance training
 Is usually reserved for endurance sports such as long distance running (marathons), long distance
cycling, and triathlons

 Include adequate recovery time between sessions to help the body recuperate properly

 May increase the risk of injury such as knee problems, Achilles problems, and tendinitis
 Muscular Fitness
The difference between successful people and others is not a lack of strength, not a lack of
knowledge, but rather a lack of will.-Vince Lombardi

Components:

1. Muscular Strength
-Able to lift a heavy weight
-Able to exert a great force
-defined as the maximum force a muscle or group of muscles can exert against a resistance one
time.
2. Muscular Endurance
-Able to perform repeated muscular contractions or sustain a contraction for a period of time
 Defined as the ability of a muscle or muscle group to apply force repeatedly or to sustain a contraction
for a period of time.

Vocabulary:

Atrophy-the wasting away or decrease in size of a body part, particularly muscle

slow-twitch fibers— red muscle fibers that are slow to contract but have the ability to continue
contracting for long periods of time
intermediate fibers— muscle fibers that possess a combination of the fast and slow-twitch fiber
characteristics
fast-twitch fibers— white muscle fibers that contract quickly
concentric— shortening of a muscle due to contraction; also called positive work
eccentric— lengthening of a muscle; also called negative work
isometric—exercises in which one contracts muscles but does not move body parts
isotonic exercises— exercises in which a muscle lengthens and shortens through its full range of
movement while lowering and raising a resistance
isokinetic exercises—exercises with special machines that allow for the maximum resistance over
the complete range of motion
repetition—the completion of a single, full-range movement of the body part being exercised
resistance—working against a force which may be in the form of a barbell or your own body weight
set—a group of repetitions performed one after
the other

Factors Influencing Strength

Type of muscle tissue (genetics) Drugs
Gender Anabolic steroids
Age Human growth hormone
Anatomy (leverage)