CARDIOVASCULAR CARDIOVASCULAR FITNESSFITNESS

The ability of the heart, blood The ability of the heart, blood vessels, and respiratory vessels, and respiratory system to supply oxygen and system to supply oxygen and nutrients to the muscles nutrients to the muscles during exercise.during exercise.

Why Is Cardiovascular Fitness Why Is Cardiovascular Fitness Important?Important?

Increases energy levelIncreases energy level

Look goodLook good

Ability to provide oxygen Ability to provide oxygen continuously to working continuously to working muscles over an extended timemuscles over an extended time

Why is CV fitness considered Why is CV fitness considered the most important fitness the most important fitness

component?component?

A high level of fitness means that A high level of fitness means that you have a healthy cardiovascular you have a healthy cardiovascular system. system.

Cardiovascular disease is the leading Cardiovascular disease is the leading cause of death in the United States.cause of death in the United States.

Circulatory and Respiratory Circulatory and Respiratory Systems Systems

The heart and lunges The heart and lunges work togetherwork together

Blood picks up oxygen Blood picks up oxygen from the lungs and from the lungs and carries it to the heartcarries it to the heart

The heart transports The heart transports blood (carrying blood (carrying oxygen and nutrients) oxygen and nutrients) around the body.around the body.

The lungs oxygenate The lungs oxygenate the blood and remove the blood and remove carbon dioxidecarbon dioxide

The HeartThe Heart

•Left ventricle•Capillaries•Veins•Right ventricle

Monitoring Heart RateMonitoring Heart Rate

Heart rate is affected by Heart rate is affected by – position position – activity level activity level – body sizebody size

Normal heart rateNormal heart rateadults: 70 bpmadults: 70 bpm

children: 100 bpmchildren: 100 bpm

CapillariesCapillaries

Question?Question?

How does good How does good cardiorespiratory fitness cardiorespiratory fitness benefit each of the following: benefit each of the following: the heart, the lungs, the the heart, the lungs, the blood, and the cells?blood, and the cells?

AnswerAnswer

The heart benefits The heart benefits by being by being able to able to pumppump more more blood per beat.blood per beat.

The lungs are able The lungs are able to increase the to increase the amount of oxygen amount of oxygen thatthat

Answer continuedAnswer continued

The blood can The blood can carry more carry more oxygen to the oxygen to the working muscles.working muscles.

The cells adapt by The cells adapt by being able to being able to extract and use extract and use more oxygen.more oxygen.

Question?Question?

What types of activities are What types of activities are likely to improve aerobic likely to improve aerobic fitness?fitness?

AnswerAnswer

Aerobic activities (jogging, Aerobic activities (jogging, swimming, biking, hiking) of a swimming, biking, hiking) of a sufficient intensity and duration. sufficient intensity and duration.

An exercise session of 20 minutes or An exercise session of 20 minutes or more, at a heart rate in the target more, at a heart rate in the target zone, will improve aerobic fitness.zone, will improve aerobic fitness.

Cardiovascular Fitness FactsCardiovascular Fitness Facts

The cardiovascular system benefits The cardiovascular system benefits becausebecause

the stress of exercise causes the stress of exercise causes adaptations (changes) to the adaptations (changes) to the cardiovascular system.cardiovascular system.

the body adapts to the stress of the body adapts to the stress of exercise by becoming stronger and exercise by becoming stronger and more efficient.more efficient.

Measuring Heart RateMeasuring Heart RatePulsePulse

pressure of blood pressure of blood on artery wallson artery walls

Use fingers rather Use fingers rather than thumbthan thumb

Count 10 sec. and Count 10 sec. and multiply by 6multiply by 6

Measuring Heart RateMeasuring Heart Rate

Resting Heart RateResting Heart Rate taken just after taken just after

waking and in the waking and in the same body position same body position each timeeach time

Normal: 50-100 Normal: 50-100 bpmbpm

Measuring Heart RateMeasuring Heart Rate

Recovery Heart RateRecovery Heart Rate pulse after exercisepulse after exercise

5 min after exercise: 120 bpm5 min after exercise: 120 bpm 10 min after exercise: no more than 10 min after exercise: no more than

100 bpm100 bpm

Target Heart RateTarget Heart RateUpper and lower limits

60-90% maximum heart rate or 50-85% heart rate reserve

Safe Lower LimitTHR Zone

(220-age) x 60% = Lower Limit (220-14) x 60% = Lower Limit (206) x 60 % = Lower Limit 123.6

Safe Upper LimitTHR Zone

(220-age) x 90% = Upper Limit (220-14) x 90% = Upper Limit (206) x 90 % = Upper Limit 185.4

Blood PressureBlood Pressure

blood force against artery wallsblood force against artery walls

Systolic — pressure when pumpingSystolic — pressure when pumping

Diastolic — pressure when relaxedDiastolic — pressure when relaxed

Normal: 120/80Normal: 120/80

Cardiovascular DiseaseCardiovascular Disease

AtherosclerosisAtherosclerosis

ThrombosisThrombosis

Heart attackHeart attack

StrokeStroke

Cardiovascular Benefits Cardiovascular Benefits of Exerciseof Exercise

Reduces the risk of Reduces the risk of dying prematurelydying prematurely

Strengthens heart, Strengthens heart, makes more makes more efficientefficient

Decreases Decreases atherosclerosisatherosclerosis

Clears fats from Clears fats from bloodstreambloodstream

Risk FactorsRisk Factors

I can controlI can control InactivityInactivity ObesityObesity High blood High blood

pressurepressure High cholesterolHigh cholesterol Stress/tensionStress/tension SmokingSmoking

I can’t control•Gender•Heredity•Age

Question?Question?

What are the two types of cholesterol What are the two types of cholesterol called? called?

What are the effects of each type of What are the effects of each type of cholesterol on CV disease risk?cholesterol on CV disease risk?

AnswerAnswer

LDL cholesterol (this cholesterol LDL cholesterol (this cholesterol damages arteries)damages arteries)

HDL cholesterol (this cholesterol HDL cholesterol (this cholesterol helps get rid of LDL cholesterol)helps get rid of LDL cholesterol)

It is important for LDL cholesterol not It is important for LDL cholesterol not to be too high, and HDL cholesterol to be too high, and HDL cholesterol not to be too low (suggested ratio of not to be too low (suggested ratio of no greater than 4:1).no greater than 4:1).

Cardiovascular Benefits Cardiovascular Benefits of Exerciseof Exercise

Helps control weightHelps control weight

Improves concentrationImproves concentration

Promotes positive self-conceptPromotes positive self-concept

Reduces feelings of depression and Reduces feelings of depression and anxietyanxiety

Question?Question?

What are some of the ways What are some of the ways to assess cardiovascular to assess cardiovascular fitness?fitness?

AnswerAnswer

In a laboratory, a In a laboratory, a running or cycling test running or cycling test can measure how can measure how much oxygen you can much oxygen you can use when exercising use when exercising (special equipment is (special equipment is needed for this test). needed for this test). This test is called This test is called maximal oxygen maximal oxygen uptakeuptake

Assessments for Assessments for Cardiovascular FitnessCardiovascular Fitness

Mile RunMile Run Pacer TestPacer Test Step TestStep Test