Chapter Seven Cardiovascular Fitness

1
Chapter SevenCardiovascular Fitness

• The race is not always to the swift but to those
  who keep on trying.

2
Objectives

• How can you measure your pulse rate?
• What benefits are gained from participation in
  activities promoting cardiovascular fitness?
• Which health risk factors can be controlled with
  cardiovascular training? n

3
Objectives

• How can the training principles be applied to
  improve cardiovascular fitness?
• How do you determine the rate at which your heart
  should be exercised?
• How do you know when it is safe to progress with
  your cardiovascular training? n

4
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 you're most
  important lifestyle decision.

5
Vocabulary
pulse--

• caused by pressure of blood on an artery wall
  corresponds to heart beat
• heart rate just after waking in the morning,
  before getting out of bed
• heart rate after exercise
• measure of blood force against the walls of the
  arteries
• condition in which fatty deposits build up on
  inner walls of arteries, causing narrowing of the
  arterial passagewayn

resting heart rate--
recovery heart rate--
blood pressure--
atherosclerosis--
6
Vocabulary
maximum heart rate--

• heart rate that should not be exceeded during
  exercise found by subtracting one's age from 220
• 60 to 90 percent of the maximum heart rate
  results in greatest cardiovascular benefits from
  exercise
• with oxygen term refers to energy-producing
  biochemical pathways in cells that use oxygen to
  produce energy
• without oxygen term refers to energy producing
  biochemical pathways in cells that do not require
  oxygen to produce energy.n

target heart rate--
aerobic--
anaerobic--
7
Evaluate Goals
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Why is Cardiovascular Fitness Important?

• Increases energy level
• Look good
• Ability to provide oxygen continuously to working
  muscles over an extended time n

9
Circulatory Respiratory Systems

• Work together
• Blood picks up oxygen from the lungs carries it
  to the heart n

10
The Heart

• Left ventricle
• Capillaries
• Veins
• Right ventricle n

11
Monitoring the Heart

• Heart rate is affected by
• position
• activity level
• body size
• Normal heart rate
• adults 70 bpm
• children 100 bpm n

12
Measuring Heart Rate

• Pulse
• pressure of blood on artery walls
• Use fingers rather than thumb
• Count 10 sec. multiply by 6 n

Vocabulary
Objective
13
Measuring Heart Rate

• Resting Heart Rate
• taken just after waking and in the same body
  position each time
• Normal 50-100 bpm n

Vocabulary
14
Measuring Heart Rate

• Recovery Heart Rate
• pulse after exercise
• 5 min after exercise 120 bpm
• 10 min after exercise no more than
• 100 bpm n

Vocabulary
Objective
15
Measuring Heart Rate

• Blood Pressure
• blood force against artery walls
• Systolic- pressure when pumping
• Diastolic- pressure when relaxed
• Normal 120/80 n

Vocabulary
16
Cardiovascular Disease

• Atherosclerosis
• Thrombosis
• Heart attack
• Stroke n

Vocabulary
17
Risk Factors

• I can control
• Inactivity
• Obesity
• High blood pressure
• High cholesterol
• Stress/tension
• Smoking n

• I cant control
• Gender
• Heredity
• Age n

Objective
18
Cardiovascular Benefits of Exercise

• Reduces the risk of dying prematurely
• Strengthens heart, makes more efficient
• Decreases atherosclerosis
• Clears fats from bloodstream n

Objective
2 of 3
19
Cardiovascular Benefits of Exercise

• Helps control weight
• Improves concentration
• Promotes positive self-concept
• Reduces feelings of depression and anxiety n

Objective
3 of 3
20
Maximal Heart Rate
Vocabulary
Objective
1 of 4
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Applying Training Principles

• Principle of Overload
• Frequency minimum 3 times per week
• Intensity target heart rate
• Time minimum 20 min. at target heart rate n

Objective
1 of 3
22
Target Heart Rate

• Upper lower limits
• 60-90 maximum heart rate or
• 50-85 heart rate reserve n

Vocabulary
Objective
2 of 4
23
Target Heart Rate Formula

• Safe Lower Limit
• (220-age) x 60 Lower Limit
• (220-14) x 60 Lower Limit
• (206) x 60 Lower Limit
• 123.6n

Objective
3 of 4
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Target Heart Rate Formula

• Safe Upper Limit
• (220-age) x 90 Upper Limit
• (220-14) x 90 Upper Limit
• (206) x 90 Upper Limit
• 185.4 n

Objective
4 of 4
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Principle of Progression

• Increase overload gradually by
• increasing pace
• increasing distance n

Objective
2 of 3
26
Principle of Specificity

• Aerobic - with oxygen (best)
• Anaerobic - without oxygen n

Vocabulary
Objective
3 of 3
27
Setting Goals for Cardiovascular Improvement
28
Record Progress Toward Goal
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Summary

• Circulatory respiratory systems
• Pulse
• Heart rates
• Blood pressure
• Cardiovascular diseases
• Benefits of exercise
• Applying training principles using FIT
• Goal setting n

30
Objectives

• How can you measure your pulse rate?
• What benefits are gained from participation in
  activities promoting cardiovascular fitness?
• Which health risk factors can be controlled with
  cardiovascular training? n

31
Objectives

• How can the training principles be applied to
  improve cardiovascular fitness?
• How do you determine the rate at which your heart
  should be exercised?
• How do you know when it is safe to progress with
  your cardiovascular training? n

32
Study Question

• When you increase the pace of your run, you are
  increasing
• A. frequency.
• B. intensity.
• C. time.
• D. none of the above.

Answer
33
Answer

• When you increase the pace of your run, you are
  increasing
• A. frequency.
• B. intensity.
• C. time.
• D. none of the above.

34
Study Question

• Which of the following is an appropriate
  cardiovascular fitness training activity?
• A. football
• B. 100 yd dash
• C. swimming
• D. weight lifting

Answer
35
Answer

• Which of the following is an appropriate
  cardiovascular fitness training activity?
• A. football
• B. 100 yd dash
• C. swimming
• D. weight lifting

36
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
37
Answer

• 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.

38
Study Question

• What is the minimum number of days a person would
  exercise to improve cardiovascular fitness?
• A. 1
• B. 3
• C. 5
• D. 7

Answer
39
Answer

• What is the minimum number of days a person would
  exercise to improve cardiovascular fitness?
• A. 1
• B. 3
• C. 5
• D. 7

40
Study Question

• Your friend, who is age 15, wishes to start a
  jogging program. Using a percentage of maximal
  heart rate, what would you suggest as a proper
  starting target heart rate?
• A. 123
• B. 146
• C. 155
• D. 178

Answer
41
Answer

• Your friend, who is age 15, wishes to start a
  jogging program. Using a percentage of maximal
  heart rate, what would you suggest as a proper
  starting target heart rate?
• A. 123
• B. 146
• C. 155
• D. 178