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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