PE Cardiovascular Fitness

Cardiovascular Fitness

The ability of the heart and lungs to provide oxygen rich blood to muscle tissues

Aerobic fitness

With oxygen

Aerobic fitness

Low/lower intensity

Aerobic fitness

60-80% MAX heart rate

Aerobic fitness

Long-longer periods of time

Aerobic fitness

Type 1 "slow twitch” muscle fibers

Anaerobic fitness

Without oxygen

Anaerobic fitness

High/higher power intensity

Anaerobic fitness

85% + MAX heart rate

Anaerobic fitness

Short explosive movements/exercises

Anaerobic fitness

2 seconds - 2 minutes

Anaerobic fitness

Type 2 "fast twitch“ muscle fibers

Anaerobic threshold

Transition from anaerobic fitness to aerobic fitness

Benefits of cardiovascular fitness:

• Direct positive effect on muscular endurance

• Indirect positive effect on muscular strength and flexibility

• General metabolism rises

• Hemoglobin rises (Carrie’s oxygen in the blood)

• Venous return increases (more blood back to heart)

• Increase stroke system (more blood pumped from the heart = more O2 to muscles = more energy for movement

• More adaptable blood bed (muscles, lungs, and heart adjust quicker to transport oxygen

MAX heart rate

Estimated MAX heart rate = 220 - age

Recovery time

The time required for the heart to resume its resting heart rate after an activity

Accurately measured:

• Physical effort to fully tax the aerobic energy system

• Use a treadmill or exercise bike

• Progressively increase exercise intensity while measuring ventilation or carbon dioxide and oxygen concentrations of inhaled or exhaled air (use a mask)

• VO2 MAX is reached when O2 consumption remains at as steady rate despite an increase in workload