Chapter SevenChapter SevenCardiovascular Cardiovascular

FitnessFitness

Cardiovascular Fitness Facts & Cardiovascular Fitness Facts & Building Cardiovascular Building Cardiovascular

FitnessFitness

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Cardiovascular FitnessCardiovascular Fitness

►Of all the parts of Of all the parts of fitness, cardio is the fitness, cardio is the MOST importantMOST important

► It has the most It has the most health and wellness health and wellness benefits for a longer benefits for a longer lifelife

Benefits of Physical Activity and Benefits of Physical Activity and Cardiovascular FitnessCardiovascular Fitness

► Regular physical Regular physical activity benefits two activity benefits two vital body systems: vital body systems: the cardiovascular the cardiovascular system and system and respiratory systemrespiratory system

HeartHeart

► The heart is a muscle The heart is a muscle and benefits from activityand benefits from activity

► Your heart is a pump that Your heart is a pump that supplies blood to cellssupplies blood to cells

► During exercise, your During exercise, your pump must pump more pump must pump more blood to supply oxygenblood to supply oxygen

► Fit Heart= more blood Fit Heart= more blood with fewer beatswith fewer beats

► Unfit Heart= less blood Unfit Heart= less blood with more beatswith more beats

BloodBlood

► Blood contains:Blood contains:

1. Cholesterol: a fatlike 1. Cholesterol: a fatlike substancesubstance

2. Low-density 2. Low-density lipoproteins (LDL) are lipoproteins (LDL) are BADBAD

3. High-density 3. High-density lipoproteins (HDL) are lipoproteins (HDL) are GOODGOOD

4. Fibrin-a substance 4. Fibrin-a substance that makes the blood that makes the blood clotclot

ArteriesArteries

► Arteries carry blood Arteries carry blood away from the heartaway from the heart

► Fat deposits can Fat deposits can block arteries and block arteries and cause atherosclerosiscause atherosclerosis

► Extreme Extreme atherosclerosis can atherosclerosis can lead to a heart attacklead to a heart attack

VeinsVeins

► Veins carry blood Veins carry blood back to the heartback to the heart

►One-way valves in One-way valves in the veins keep the veins keep blood from flowing blood from flowing backwardbackward

► Exercise increases Exercise increases the efficiency of the efficiency of these valvesthese valves

Nerves of Your HeartNerves of Your Heart

► The heart pumps The heart pumps involuntarily (your involuntarily (your brain does not tell it brain does not tell it to pump)to pump)

► The heart is The heart is controlled by controlled by electrical currentselectrical currents

► Fit people have low Fit people have low resting heart ratesresting heart rates

Cardiovascular AssessmentCardiovascular Assessment

►Mile run/walkMile run/walk► PACERPACER► Step TestStep Test►Walk TestWalk Test

Cardiovascular Cardiovascular FitnessFitness

Building Cardiovascular Building Cardiovascular FitnessFitness

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Aerobic ActivityAerobic Activity

► Aerobic means “with Aerobic means “with oxygen”oxygen”

► Continuous activities Continuous activities allow the heart to allow the heart to supply oxygen to supply oxygen to the musclesthe muscles

►Needs to be Needs to be vigourous enough to vigourous enough to raise heart rate in raise heart rate in THRZTHRZ

FIT Formula for CardioFIT Formula for Cardio

Calculating Maximal Heart Calculating Maximal Heart RateRate

►Maximal Heart Rate = 208 – (.70 x Maximal Heart Rate = 208 – (.70 x your age)your age)

►Maximal Heart Rate is your target Maximal Heart Rate is your target ceilingceiling

►13 years=199 bpm13 years=199 bpm►14 years=198 bpm14 years=198 bpm►15 years=197 bpm15 years=197 bpm►16 years=197 bpm16 years=197 bpm

Calculating THRZ (Heart Rate Calculating THRZ (Heart Rate Range Method)Range Method)

Anaerobic ActivityAnaerobic Activity

► Anaerobic activity is Anaerobic activity is intense, short bursts intense, short bursts of energyof energy

► Examples include, Examples include, sprinting, jumping, sprinting, jumping, weightlifting, and weightlifting, and footballfootball

► You need frequent You need frequent rests to catch your rests to catch your breathbreath