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CARDIOVASCULAR FITNESS TEST.pptx

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Bham Sibayan
Bham Sibayan

This document provides information on how to calculate target heart rate for cardiovascular fitness testing. It explains that target heart rate is the range of beats per minute one should aim for during exercise. It then outlines a two part process for determining an individual's target heart rate range. Part one involves gathering maximum heart rate, resting heart rate, and calculating heart rate reserve. Part two uses these values to calculate the lower and upper limits of the target heart rate range for moderate intensity exercise between 50-70% of maximum heart rate. An example is provided showing for a 15 year old, the target heart rate range for moderate intensity exercise would be between 105.5 bpm and 161.5 bpm. The document also lists several common fitness tests

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CARDIOVASCULAR FITNESS TEST PREPARED BY: SHIERLEY L. SIBAYAN
What Is Cardio Fitness? Cardio fitness refers to how well your heart, lungs, and organs consume, transport, and use oxygen throughout your workout. Cardio fitness measures how well your body can perform a rhythmic, dynamic activity at a moderate to high intensity for extended periods of time. This Photo by Unknown author is licensed under CC BY-NC.
TARGET HEART RATE Is the range of beats per minute we should aim during exercise We use this to monitor our heart rate and to know the intensity of our workout is too easy , moderate or too much
HOW TO CALCULATE TARGET HEART RATE FOR FITNESS? THERE ARE TWO PARTS : PART 1 GATHERING OF DATA MAXIMUM HEART RATE (MHR) - is as fast as your heart can beat RESTING HEART RATE (RHR) - is the number of beats per minute your heart completes when you are completely at rest. HEART RATE RESERVE (HRR) - is a calculation you can use to find your target heart rate (THR)
HOW TO CALCULATE TARGET HEART RATE FOR FITNESS? PART 2 COMPUTING TARGET HEART RATE USING YOUR DATA
PART 1 STEP1 GET YOUR MAXIMUM HEART RATE (MHR) SUBTRACT YOUR AGE TO 220 EXAMPLE: 220-15 = 205 MHR=205 MAXIMUM HEART RATE
PART 1 STEP2 GET YOUR RESTING HEART RATE (RHR) *IN THE MORNING OR WHILE COMPLETELY RESTING, COUNT YOUR PULSE BEAT FOR 1 MINUTE EXAMPLE: 60 BEATS PER MINUTE RHR=60
PART 1 STEP3 CALCULATE YOUR HEART RATE RESERVE (HRR) SUBTRACT YOUR RESTING HEART RATE FROM YOUR MAXIMUM HEART RATE EXAMPLE: 205-60 = 145 BPM HRR=145
EXERCISE INTENSITY MODERATE EXERCISE INTENSITY 50% TO ABOUT 70% OF YOUR MAXIMUM HEART RATE VIGOROUS EXERCISE INTENSITY 70% TO ABOUT 85% OF YOUR MAXIMUM HEART RATE
EXERCISE INTENSITY
PART 2 STEP1 CALCULATE YOUR TARGET HEART RATE TO 50% INTENSITY EXERCISE MULTIPLY YOUR HRR BY .5(50%) AND ADD YOUR RHR MHR=205 RHR=60 HRR=145
MULTIPLY YOUR HRR BY .5(50%) AND ADD YOUR RHR MHR=205 RHR=60 HRR=145 EXAMPLE: 145X.5=72.5 72.5+60=132.5 50%=132.5 TARGET HEART RATE
PART 2 STEP2 CALCULATE YOUR TARGET HEART RATE TO 70% INTENSITY EXERCISE MULTIPLY YOUR HRR BY .7(70%) AND ADD YOUR RHR MHR=205 RHR=60 HRR=145
MULTIPLY YOUR HRR BY .5(50%) AND ADD YOUR RHR MHR=205 RHR=60 HRR=145 EXAMPLE: 145X.7=101.5 101.5+60=161.5 70%=161.5 TARGET HEART RATE
SUMMARY TARGET HEART RATE FOR MODERATE EXERCISE (50%-70% FOR 15 YEARS OLD) MAXIMUM HEART RATE 205 BPM MINIMUM OR LOWER LIMIT 105.5 BPM MAXIMUM OR UPPER LIMIT 161.5 BPM
CARDIOVASCULAR FITNESS TEST.pptx
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CARDIOVASCULAR FITNESS TEST.pptx

  • 2. What Is Cardio Fitness? Cardio fitness refers to how well your heart, lungs, and organs consume, transport, and use oxygen throughout your workout. Cardio fitness measures how well your body can perform a rhythmic, dynamic activity at a moderate to high intensity for extended periods of time. This Photo by Unknown author is licensed under CC BY-NC.
  • 3. TARGET HEART RATE Is the range of beats per minute we should aim during exercise We use this to monitor our heart rate and to know the intensity of our workout is too easy , moderate or too much
  • 4. HOW TO CALCULATE TARGET HEART RATE FOR FITNESS? THERE ARE TWO PARTS : PART 1 GATHERING OF DATA MAXIMUM HEART RATE (MHR) - is as fast as your heart can beat RESTING HEART RATE (RHR) - is the number of beats per minute your heart completes when you are completely at rest. HEART RATE RESERVE (HRR) - is a calculation you can use to find your target heart rate (THR)
  • 5. HOW TO CALCULATE TARGET HEART RATE FOR FITNESS? PART 2 COMPUTING TARGET HEART RATE USING YOUR DATA
  • 6. PART 1 STEP1 GET YOUR MAXIMUM HEART RATE (MHR) SUBTRACT YOUR AGE TO 220 EXAMPLE: 220-15 = 205 MHR=205 MAXIMUM HEART RATE
  • 7. PART 1 STEP2 GET YOUR RESTING HEART RATE (RHR) *IN THE MORNING OR WHILE COMPLETELY RESTING, COUNT YOUR PULSE BEAT FOR 1 MINUTE EXAMPLE: 60 BEATS PER MINUTE RHR=60
  • 8. PART 1 STEP3 CALCULATE YOUR HEART RATE RESERVE (HRR) SUBTRACT YOUR RESTING HEART RATE FROM YOUR MAXIMUM HEART RATE EXAMPLE: 205-60 = 145 BPM HRR=145
  • 9. EXERCISE INTENSITY MODERATE EXERCISE INTENSITY 50% TO ABOUT 70% OF YOUR MAXIMUM HEART RATE VIGOROUS EXERCISE INTENSITY 70% TO ABOUT 85% OF YOUR MAXIMUM HEART RATE
  • 11. PART 2 STEP1 CALCULATE YOUR TARGET HEART RATE TO 50% INTENSITY EXERCISE MULTIPLY YOUR HRR BY .5(50%) AND ADD YOUR RHR MHR=205 RHR=60 HRR=145
  • 12. MULTIPLY YOUR HRR BY .5(50%) AND ADD YOUR RHR MHR=205 RHR=60 HRR=145 EXAMPLE: 145X.5=72.5 72.5+60=132.5 50%=132.5 TARGET HEART RATE
  • 13. PART 2 STEP2 CALCULATE YOUR TARGET HEART RATE TO 70% INTENSITY EXERCISE MULTIPLY YOUR HRR BY .7(70%) AND ADD YOUR RHR MHR=205 RHR=60 HRR=145
  • 14. MULTIPLY YOUR HRR BY .5(50%) AND ADD YOUR RHR MHR=205 RHR=60 HRR=145 EXAMPLE: 145X.7=101.5 101.5+60=161.5 70%=161.5 TARGET HEART RATE
  • 15. SUMMARY TARGET HEART RATE FOR MODERATE EXERCISE (50%-70% FOR 15 YEARS OLD) MAXIMUM HEART RATE 205 BPM MINIMUM OR LOWER LIMIT 105.5 BPM MAXIMUM OR UPPER LIMIT 161.5 BPM
  • 17. ROCKPORT WALKING TEST (YOUNG LADIES)