cardiovascular fitness the ability of the heart, blood vessels, and respiratory system to supply...
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CARDIOVASCULAR FITNESS
The ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the
muscles during exercise.
WHY IS CARDIOVASCULAR FITNESS IMPORTANT?
Increases energy levelLook goodAbility to provide oxygen continuously to working muscles over an extended time
CARDIOVASCULAR FITNESS IS…
The body’s ability to provide oxygen continuously to muscles as work is performed over an extended period of time.
Includes circulatory system and respiratory system.
WHY IS CV FITNESS CONSIDERED THE MOST IMPORTANT FITNESS COMPONENT?
A high level of fitness means that you have a healthy cardiovascular system.
Cardiovascular disease is the leading cause of death in the United States.
CIRCULATORY AND RESPIRATORY SYSTEMS The heart and lunges
work together Blood picks up oxygen
from the lungs and carries it to the heart
The heart transports blood (carrying oxygen and nutrients) around the body.
The lungs oxygenate the blood and remove carbon dioxide
MONITORING HEART RATE
Heart rate is affected by position activity level body size
Normal heart rate is normally between 60 (beats per minute) and
100 (beats per minute)
QUESTION?
How does good cardiorespiratory fitness benefit each of the following: the heart, the lungs, the blood, and the cells?
ANSWER
The heart benefits by being able to pump more blood per beat.
The lungs are able to increase the amount of oxygen that
ANSWER CONTINUED
The blood can carry more oxygen to the working muscles.
The cells adapt by being able to extract and use more oxygen.
ANSWER
Aerobic activities (jogging, swimming, biking, hiking) of a sufficient intensity and duration.
An exercise session of 20 minutes or more, at a heart rate in the target zone, will improve aerobic fitness.
CARDIOVASCULAR FITNESS FACTS
The cardiovascular system benefits because the stress of exercise causes adaptations
(changes) to the cardiovascular system. the body adapts to the stress of exercise by
becoming stronger and more efficient.
MEASURING HEART RATEPULSE pressure of blood
on artery walls
Use fingers rather than thumb
Count 6 seconds and add a ZERO
MEASURING HEART RATE
Resting Heart Rate taken just after
waking and in the same body position each time
Normal: 50-100 bpm
MEASURING HEART RATE
Recovery Heart Rate pulse after exercise
5 min after exercise: 120 bpm 10 min after exercise: no more than
100 bpm
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 PRESSURE
blood force against artery walls
Systolic — pressure when pumping
Diastolic — pressure when relaxed
Normal: 120/80
CARDIOVASCULAR BENEFITS OF EXERCISE Reduces the risk of
dying prematurely
Strengthens heart, makes more efficient
Decreases atherosclerosis
Clears fats from bloodstream
RISK FACTORS
I can controlInactivityObesityHigh blood pressure
High cholesterolStress/tensionSmoking
I can’t control•Gender•Heredity•Age
QUESTION?
What are the two types of cholesterol called? What are the effects of each type of
cholesterol on CV disease risk?
ANSWER
LDL cholesterol (this cholesterol damages arteries)
HDL cholesterol (this cholesterol helps get rid of LDL cholesterol)
It is important for LDL cholesterol not to be too high, and HDL cholesterol not to be too low (suggested ratio of no greater than 4:1).
CARDIOVASCULAR BENEFITS OF EXERCISE Helps control weight
Improves concentration
Promotes positive self-concept
Reduces feelings of depression and anxiety
ANSWER
In a laboratory, a running or cycling test can measure how much oxygen you can use when exercising (special equipment is needed for this test). This test is called maximal oxygen uptake