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