Cardiovascular Fitness

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Cardiovascular Fitness

• Cardiovascular Fitness Facts
• Self-Assessment Cardiovascular FitnessStep Test
  and One-Mile Run

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Cardiovascular Fitness Objectives

• Todays Objectives
• Describe the benefits of cardiovascular fitness
  to health and wellness.
• Explain the relationship between physical
  activity and good cardiovascular fitness.
• Describe and demonstrate some methods you can use
  to assess your cardiovascular fitness.
• Determine how much cardiovascular fitness is
  enough.

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Cardiovascular Fitness Fact One

• Cardiovascular fitness considered is the most
  important fitness component because
• 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.

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Cardiovascular Fitness Fact two

• The components of the cardiovascular and
  respiratory systems are
• The heart, lungs, and blood vessels make up these
  systems (the cardiorespiratory system).
• The heart transports blood (carrying oxygen and
  nutrients) around the body.
• The lungs oxygenate the blood and remove carbon
  dioxide.

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Cardiovascular Fitness Fact three

• Good cardio-respiratory fitness benefit each of
  the following
• The heart benefits by being able to pump more
  blood per beat.
• The lungs are able to increase the amount of
  oxygen that diffuses into the blood.

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Cardiovascular Fitness Fact three cont.

• The blood can carry more oxygen to the working
  muscles.
• The cells adapt by being able to extract and use
  more oxygen.

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Cardiovascular Fitness Fact four

• Several types of activities are likely to improve
  aerobic fitness. Examples are
• 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.

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Cardiovascular Fitness Fact five

• The cardiovascular system benefits due to
  exercise 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.

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Tools to Measure Cardiovascular Fitness

• Resting Heart Rate
• Your resting heart rate is how many times your
  heart beats in 1 minute while you are resting.
• Resting heart rates for teenagers may range
  between 60 and 90 beats per minute.

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Cardiovascular Fitness Fact Six

• Parts of the Cardiovascular system
• Heart
• Pumps blood to the body
• Arteries
• The arteries transport blood to the muscles and
  organs.
• The process of fatty deposits building up on the
  walls of the arteries is known as
  atherosclerosis.

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Cardiovascular Fitness Fact Six Cont.

• Types of cholesterol
• 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 41).

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Cardiovascular Fitness Fact Six Cont.

• Veins
• The veins transport blood back to the heart.
• The one-way valves prevent the blood from flowing
  backward through the circulatory system.

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Assessing Cardiovascular Fitness

• 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.

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Assessing Cardiovascular Fitness Cont.

• On a playing field, you can complete an aerobic
  run (usually one mile) in the quickest time
  possible or do the walking test.
• In the gymnasium, there are other aerobic tests
  (step test, PACER test) that can estimate how fit
  you are.

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Cardiovascular Fitness Guidelines

• Fitness Guidelines
• Aerobic exercise on a regular basis (3-5 times
  per week, heart rate in the target zone, for 20
  min or more) should provide you with a good level
  of fitness.
• Fitness standards identified with different
  physical fitness test can help you see where you
  currently are and see improvement over time

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Examples of Fitness rating for One mile run

• purpose
• this test measures aerobic endurance, as a
  measure of health and an important component of
  many sporting activities
• equipment required
• stopwatch, smooth and level marked 1 mile track,
  paper and pencil.
• description
• The purpose of this test is to complete one mile
  in the fastest possible time. After the purpose
  of the test and instructions are given, the
  participants begin running on the count "Ready?
  Go!". If they desire, walking may be interspersed
  with running, however, they should be encouraged
  to cover the distance in as short a time as
  possible.
• scoring
• Note the time, in minutes and seconds, it took to
  complete the mile. These results can be compared
  to published norms for similar age groups.

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Examples of Fitness rating for Step test 17

• Objective
• The objective of this test is to monitor the
  development of the athlete's cardiovascular
  system.
• Required Resources
• Gym bench (45cm high)
• Stop watch
• Assistant
• How to conduct the test
• Step up on to a standard gym bench once every two
  seconds for five minutes (150 steps)
• Have someone to help you keep to the required
  pace
• One minute after finishing the test take your
  pulse rate (bpm)- Pulse 1
• Two minutes after finishing the test take your
  pulse rate (bpm) - Pulse 2
• Three minutes after finishing the test take your
  pulse rate (bpm) - Pulse 3
• Use the calculator below to determine your level
  of fitness

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Building Cardiovascular Fitness

• Todays Objectives
• Explain the difference between aerobic activity
  and anaerobic activity.
• Describe the FIT formula for developing
  cardiovascular fitness.
• Explain how to determine a threshold of training
  and a target zone for building cardiovascular
  fitness using two different heart rate methods.

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Aerobic Cardiovascular Fitness

• Aerobic means with oxygen.
• Aerobic exercise means exercise you can sustain
  for long periods of time.
• Aerobic fitness is the same thing as
  cardiovascular fitness.

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Anaerobic

• Anaerobic means without oxygen.
• Anaerobic exercise means exercise you can sustain
  for short periods of time.
• Aerobic fitness is not the same thing as
  cardiovascular fitness.

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Keys to Cardiovascular

• Frequency
• 3 time per week (minimum)
• Intensity
• Heart rate between 120 and 140 for the 30 minutes
  to get cardiovascular gain
• Heart rates higher then 140 moves to anaerobic
  exercise.
• Heart rates below 120 do not provide in
  signficant increase in fitness.
• Time
• 30 minutes (minimum)