PowerPoint Presentation

CARDIOVASCULAR FITNESSFitness for Life

OBJECTIVE:

OBJECTIVES FOR THIS UNIT: Students will:

1)Define cardiovascular disease (CVD) and describe some of the risk factors for CVD.2) Define cardiovascular fitness and describe some ways to measure it.3) Understand how cardiovascular fitness contributes to lower risk of cardiovascular disease and improved health and wellness.4) Discuss how the FITT principles can be used to improve cardiovascular fitness.5) Learn ways to monitor the heart and ways test for heart condition.6) Learn how to take exercise heart rate.6) Understand the difference between aerobic and anaerobic exercise.

Cardiovascular Fitness is:The ability of the heart, lungs, and blood vessels to function efficiently when a person exercises the body.

Why Is Cardiovascular Fitness Important?It will increase your energy levelIt will help you feel and look goodCreates body fat lossHelps with stress reductionImproves healthCan extend your lifespanForms more arteries in the heartClears fats from the bloodstreamLowers chance of atherosclerosisStrengthens the heart muscleDecreases chance of heart disease or strokeImproves self concept

Cardiovascular System: consists of your heart (cardio), blood, and blood vessels (veins, arteries and capillaries). A cardiovascular system that works well consists of :A heart that pumps efficiently (e.g., more blood pumped with each heart beat).Blood that carries oxygen to tissues effectively.Unclogged blood vessels that allow for effective delivery of oxygen. Regular physical activity benefits two body systems: The cardiovascular system, and respiratory system.

Respiratory System: Your respiratory system includes your lungs, and the air passages that bring air, including oxygen, from outside of the body into the lungs. Inside your lungs, oxygen enters your blood while carbon dioxide is eliminated.

Cardiac Cycle:When you breath in, oxygen is absorbed from the lungs and by the blood stream and oxygenated blood is sent to the left side of the heart (red arrows). Heart diagram is shown as if you were facing a persons heart.

Movement of OxygenThe right side of the heart (blue) is responsible for sending blood to the lungs, where the red blood cells pick up fresh oxygen. This blood is then returned to the left side of the heart (red). From here the oxygenated blood is pumped to the whole body supplying the fuel that the body cells need to function.

Arteries and VeinsThe left side of the heart forces oxygenated blood away from the heart and into the body through ARTERIES.

The VEINS carry deoxygenated blood back into the right side of the heart

Capillaries serve as bridges between arteries and veins. This is where food and oxygen are transported from the blood to the cells.

Cardiovascular Disease includes diseases that affect the heart. Two common conditions related to cardiovascular disease include: Atherosclerosis (plaque build-up around the arteries). Arteriosclerosis (hardening of the arteries). Both of these conditions can lead to a stroke or heart attack. A heart attack occurs when the blood supply into or within the heart is cut off or reduced. Cardiovascular Disease

Your risk for cardiovascular disease is affected by non-modifiable and modifiable risk factors.

Non-modifiable risk factors (risk factors you cannot change) including your age, gender, and heredity. As you get older, your risk for heart disease increases.

Additionally, men have higher risk than women until women reach menopause (when their menstrual period stops).

Cardiovascular Risk Factors

Modifiable risk factors: are the things you can change. This includes things like smoking, stress, diet and physical inactivity. Individuals who smoke are at higher risk of heart disease than non-smokers. People who are chronically stressed are also at higher risk of heart disease than those who are less stressed. Lastly, individuals who are not physically active and/or obese, are at higher risk of heart disease than those who are active and have a healthy body fat percentage.

Cholesterol and Blood Pressure are two risk factors that are commonly checked at the doctors office. Sometimes, students don't have these tests measured frequently enough.

For optimal health, you should have your cholesterol and blood pressure taken on a regular basis.

Early detection of Cardiovascular Disease ensures that proper steps can be taken to help reduce further risks associated with CVD.

Optimal values for total cholesterol are below 200 mg/dl. If your values are above 240 mg/dl, you have twice the risk of a heart attack as someone whose total cholesterol is below 200 mg/dl.

Cholesterol is a waxy fat substance in the blood of our bodies. Our bodies need cholesterol to function. Your liver makes all the cholesterol it needs to survive. Other sources of cholesterol come from food. Cholesterol is found in animal products such as meat, eggs and whole milk dairy products. If the level of cholesterol gets to high, it can stick to artery walls and cause serious health problems. 52% of American adults have high cholesterol.

Cholesterol moves through your bloodstream via lipoproteins . They are either low-density (LDLs) or high-density (HDLs). Low-density lipoproteins (LDLs) are often called the "bad cholesterol" because they contribute to plaque build up in the blood vessels (atherosclerosis).

To lower total cholesterol and LDLs, it is recommended to lower your intake of saturated fats and cholesterol and increase your level of physical activity.

High-density lipoproteins (HDLs), are often referred to as the "good cholesterol," are responsible for carrying excess harmful cholesterol out of the bloodstream and into the liver for disposal.

HDLs are typically lower in individuals who smoke, people who are sedentary, and those who are overweight.

The best way to increase HDLs is through aerobic exercise and a healthy diet.

Ways to monitor your heart:1. Blood Pressure2. Heart Rate3. Resting Heart Rate4. Recovery Heart Rate

Blood PressureBlood Pressure is the force of blood against the artery walls.Normal blood pressure is around 120/80.The higher # (120) is called Systolic - this is your heart contracting to pump blood.The lower # (80) is called Diastolic this is your heart refilling or relaxing between beats.

Heart Rate or Pulse - The pressure of blood on the artery wall due to heartbeat. Take pulse at Carotid Artery (neck) or wrist. On Neck- place first and second fingers on side of jaw.On Wrist - place 3 inside fingers on thumb side of wrist with palm facing up. Average Heart Rate is 70 beats per minute.

Count for 60 seconds, or for 6 seconds x 10, or 10 seconds x 6.Heart Rate

Resting Heart RateResting Heart Rate is the number of times your heart beats per minute while at rest. This # will improve with exercise. Always take in bed before sitting up.

Recovery Heart RateRecovery Heart Rate is your heart rate after exercise. Your heart should recover to about 120 beats per minute within 5-6 minutes, and should be below 100 beats per minute after 10 minutes.

Heart DiseaseHeart Disease is the #1 killer in the United States and costs our Nation more than any other disease. Every 37 seconds someone in the United States dies from cardiovascular disease. An estimated 81 million adults in the United States now suffer from the consequences of these afflictions.

The main cause of cardiovascular diseaseThe main cause of CV disease is the build-up of plaque (fatty deposits) in the arteries. This is usually caused by lack of exercise and poor diet.

Risk Factors for Developing Cardiovascular Disease:InactivitySmokingObesityPoor DietHigh StressHigh Blood PressureAgeHeredity

Training Principles: The FITT Formula

Frequency - How often should you workout?Intensity - How hard should you push yourself?Time - How long should your workouts be?Type - What type of workout?

Frequency is the number of times per week that you perform activity. The Surgeon General recommends that to improve your overall health, you should perform physical activity at a moderate to vigorous level most days of the week for at least 30 minutes. The American College of Sports Medicine recommends that to improve your physical fitness, you should exercise at a vigorous level at least 3 days a week. Frequency

Intensity is how hard to exercise. Most of the time, exercise intensity is measured by monitoring your heart rate. You want to get your heart rate into your Target Zone for full benefits.

Target Heart Rate Zone is 60-90% of your Max Heart Rate.This is about 130-180 beats per minute for someone who is 16-18 years of age.

Intensity

Maximum Heart RateMaximum Heart Rate Should not exceed (220 Age) For example a 16 year old should not get their heart rate over (220-16) = 204 for an extended period of time.Try to stay in your target heart rate zone (130-180) beats per minute which is 60-90% of max heart rate for at least 20-30 minutes 3-5 times a week.

Time is your exercise duration or how long you exercise. This is dependent upon your fitness goals. You can choose to exercise longer which will typically be at a lower intensity or you can exercise for a shorter time at a higher intensity. You should exercise at least 30 minutes most days of the week.

Time

Aerobic vs. Anaerobic Exercise

Anaerobic exercise is exercise, performed in short or fast bursts in which the heart cannot supply oxygen as fast as muscles use it. A few examples of an anaerobic activities are sprinting, playing volleyball, weight lifting, or mowing your lawn.

Aerobic exercise: is steady activity done at an intensity that raises the heart rate into the target heart rate zone.

Some examples of aerobic activities that are effective for improving cardiovascular fitness are: running, jogging, elliptical, brisk walking, cycling, cross-country skiing, and swimming.

Aerobic Exercise

Training Principles are things you should consider prior to and during exercise. Every safe exercise session should begin with a short warm-up. Both the muscles and cardiovascular system should be worked at a light to moderate level when you start to prepare the body for a more strenuous bout of exercise. Warm-ups are also used to prevent injury. Once your body is warmed up, you should stretch muscles before starting a more strenuous workout. Training Principles

After a workout session is completed, you should do a cool-down. A cool-down is a period of time where you slow down and walk or perform slow, static stretches. Remember your recovery heart rate should slow to 100 beats per minute or less within 10 minutes. The cool-down is a way to gradually slow an exercise bout. Replenish your fluids during and after exercise. If you are thirsty you are already starting to get dehydrated.

Key VocabularyAerobic exercise is lower intensity exercise, performed for longer periods of time, with oxygen. Anaerobic exercise is high intensity exercise, performed for a short period of time. Arteriosclerosis hardening of the arteries.Atherosclerosis is plaque build-up around the arteries.Blood Pressure is the force of blood against the artery walls. Cardiovascular Fitness is the body's ability to continuously provide oxygen to the muscles as they perform work over an extended period of time. Cardiovascular System consists of your heart, blood, blood vessels (veins, arteries and capillaries.Cardiovascular Disease includes diseases that affect the heart (arteriosclerosis and atherosclerosis).Cholesterol is a fatty substance found in meats, dairy products, and eggs. It can become dangerous and block your blood vessels-- if your body does not effectively dispose of it. Too many deposits can cause a narrowing of the vessel wall which leads to higher blood pressure.

Key Vocabulary Cont.Cool-Down is a period of time where you slow down and walk or perform slow, static stretches.Diastolic blood pressure is the pressure on the artery walls when the heart relaxes. Heart Rate or Pulse is the pressure of blood on the artery wall due to heartbeat. Take pulse at Carotid Artery (neck) or wrist.High-Density Lipoprotein Cholesterol (HDL) is often referred to as the "good cholesterol" because it is responsible for carrying excess harmful cholesterol out of the bloodstream and into the liver for disposal.Low-Density Lipoprotein Cholesterol (LDL) is often called the "bad cholesterol" because it contributes to plaque build up in the blood vessels.Resting Heart Rate is the number of times the heart beats per minute while at rest. Resting heart rate will improve with exercise. Recovery Heart Rate is your heart rate after exercise. Should be below 100 after 10 min.Respiratory System includes your lungs, and the air passages. Systolic blood pressure is the pressure on the artery walls when the heart contracts . Warm-Up is designed to start blood flow (and thus oxygen delivery) to working muscles.