Chapter SevenCardiovascular Fitness
The race is not always to the swift but to those who keep on trying.
Chapter 7 Value
Information in this chapter will not only help you obtain additional energy and make you feel better, it will assist you in combating cardiovascular disease, the number one cause of death in the United States.
It is estimated that over half of deaths caused by cardiovascular disease could have been prevented with a change in the person's lifestyle.
All of us have control over six of the nine risk factors associated with cardiovascular disease. Engaging in physical activity to improve your cardiovascular fitness is perhaps your most important lifestyle decision.
Why Is Cardiovascular Fitness Important?
Increases energy level
Look good
Ability to provide oxygen continuously to working muscles over an extended time
Circulatory and Respiratory Systems
Work together
Blood picks up oxygen from the lungs and carries it to the heart
The Heart
Left ventricle
Capillaries
Veins
Right ventricle
Monitoring the Heart
Heart rate is affected by position activity level body size
Normal heart rateadults: 70 bpmchildren: 100 bpm
Measuring Heart Rate
Pulsepressure of blood on artery walls
Use fingers rather than thumb
Count 30 sec. and multiply by 2Vocabulary
Objective
Measuring Heart Rate
Resting Heart RateMost accurate if taken when you first
wake up
Normal: 50-100 bpm
Vocabulary
Cardiovascular Disease
Atherosclerosis
Thrombosis
Heart attack
Stroke
Vocabulary
Risk Factors
I can controlInactivityObesityHigh blood
pressureHigh cholesterolStress/tensionSmoking
I can’t control Gender Heredity Age
Objective
Discuss the benefits of Cardiovascular Fitness
Cardiovascular Benefits of Exercise
Reduces the risk of dying prematurely
Strengthens heart, makes more efficient
Decreases atherosclerosis
Clears fats from bloodstreamObjective
2 of 3
Cardiovascular Benefits of Exercise
Helps control weight
Improves concentration
Promotes positive self-concept
Reduces feelings of depression and anxiety
Objective
3 of 3
What is the optimal range of Heart rate to increase Cardiovascular fitness?
Maximal Heart Rate
Vocabulary
Objective
1 of 4
Applying Training Principles
Principle of OverloadFFrequency: minimum 3 times per
week
IIntensity: target heart rate
TTime: minimum 20 min. at target heart rate
Objective
1 of 3
Target Heart RateUpper and lower limits
60-90% maximum heart rate or 50-85% heart rate reserve
Vocabulary
Objective
2 of 4
Target Heart Rate Formula
Safe Lower Limit
• (220-age) x 60% = Lower Limit
• (220-14) x 60% = Lower Limit
• (206) x 60 % = Lower Limit
• 123.6Objective
3 of 4
Target Heart Rate Formula
Safe Upper Limit
• (220-age) x 90% = Upper Limit
• (220-14) x 90% = Upper Limit
• (206) x 90 % = Upper Limit
• 185.4Objective
4 of 4
Principle of Progression
Increase overload gradually by: increasing pace increasing distance
Objective
2 of 3
Principle of Specificity
Aerobic — with oxygen (best)Anaerobic — without oxygen
Vocabulary
Objective
3 of 3
REVIEW
The circulatory system includes the heart, blood, and blood vessels
The respiratory system includes the lungs and air passages
Oxygen and food are delivered to the body’s cells by capillaries
A high resting heart rate generally indicates a poor level of aerobic fitness
REVIEW
Cardiovascular disease is responsible for over 40% of all deaths
The risk factors can a person controltress, diet, smoking, obesity
You can make your heart stronger because it is a muscle
To reach an adequate level of cardiovascular fitness, you should engage in an aerobic activitythree days a week
REVIEW
Maximum heart rate = 220 – AGE
To see results and gains - aerobic exercises should be maintained for 20 minutes or more
Study Question
When you increase the pace of your run, you are increasingA. frequency.B. intensity.C. time.D. none of the above.
Answer
Answer
When you increase the pace of your run, you are increasingA. frequency.B. intensity.C. time.D. none of the above.
Study Question
In order for jogging to contribute toward the development of cardiovascular fitness, your target heart rate must be maintained for at least
A. three minutes.
B. five minutes.C. ten minutes.D. twenty minutes.Answer
Study Question
What is the minimum number of days a person would exercise per week to improve cardiovascular fitness?
A. 1B. 3C. 5D. 7
Answer