Chapter Seven Cardiovascular Fitness

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Chapter SevenCardiovascular Fitness

• Cardiovascular Fitness Facts Building
  Cardiovascular Fitness
• Pgs 103-112

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Cardiovascular Fitness

• Of all the parts of fitness, cardio is the MOST
  important
• It has the most health and wellness benefits for
  a longer life

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Benefits of Physical Activity and Cardiovascular
Fitness

• Regular physical activity benefits two vital body
  systems the cardiovascular system and
  respiratory system

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Heart

• The heart is a muscle and benefits from activity
• Your heart is a pump that supplies blood to cells
• During exercise, your pump must pump more blood
  to supply oxygen
• Fit Heart more blood with fewer beats
• Unfit Heart less blood with more beats

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Blood

• Blood contains
• 1. Cholesterol a fatlike substance
• 2. Low-density lipoproteins (LDL) are BAD
• 3. High-density lipoproteins (HDL) are GOOD
• 4. Fibrin-a substance that makes the blood clot

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Arteries

• Arteries carry blood away from the heart
• Fat deposits can block arteries and cause
  atherosclerosis
• Extreme atherosclerosis can lead to a heart attack

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Veins

• Veins carry blood back to the heart
• One-way valves in the veins keep blood from
  flowing backward
• Exercise increases the efficiency of these valves

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Nerves of Your Heart

• The heart pumps involuntarily (your brain does
  not tell it to pump)
• The heart is controlled by electrical currents
• Fit people have low resting heart rates

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Cardiovascular Assessment

• Mile run/walk
• PACER
• Step Test
• Walk Test

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Cardiovascular Fitness

• Building Cardiovascular Fitness
• Pgs 110-112

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Aerobic Activity

• Aerobic means with oxygen
• Continuous activities allow the heart to supply
  oxygen to the muscles
• Needs to be vigourous enough to raise heart rate
  in THRZ

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FIT Formula for Cardio
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Calculating Maximal Heart Rate

• Maximal Heart Rate 208 (.70 x your age)
• Maximal Heart Rate is your target ceiling
• 13 years199 bpm
• 14 years198 bpm
• 15 years197 bpm
• 16 years197 bpm

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Calculating THRZ (Heart Rate Range Method)
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Anaerobic Activity

• Anaerobic activity is intense, short bursts of
  energy
• Examples include, sprinting, jumping,
  weightlifting, and football
• You need frequent rests to catch your breath