Fitness for life: cardiovascular fitness

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Fitness for life cardiovascular fitness
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Creative Commons Attribution - ShareAlike 3.0
license,
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Unit objectives
Students will 1) Define cardiovascular
disease (CVD) and describe some of the risk
factors.2) Define cardiovascular fitness and
describe some ways to measure it.3) Understand
how cardiovascular fitness contributes to lower
risk of cardiovascular disease and improved
health and wellness.4) Discuss how the FITT
principles can be used to improve cardiovascular
fitness.5) Name the three stages of a safe
exercise session and describe each.6) Understand
the difference between aerobic and anaerobic
exercise.
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Textbook reading for Unit 3 Chapters 6 7
(pages 90-117) ASSIGNMENTS RELATED TO THIS UNIT
03.2.1  Heart Rates03.2.2 Places to
participate in physical activity 03.3.1
Calculating Energy Expenditure 03.3.2 Activity
log 4 03.4.1 Unit 4 quiz
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Cardiovascular fitness is
the ability of the heart, lungs, and blood
vessels to function efficiently when a person
exercises the body.
Step aerobics image from Wikimedia Commons, USN,
public domain lower, Wikimedia Commons, Benson
Kua, Creative Commons Attribution-Share Alike 2.0
Generic
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Why is cardiovascular fitness important?
Forms more arteries in the heart Clears fats from
the bloodstream Lowers chance of
atherosclerosis Strengthens the heart
muscle Decreases chance of heart disease or
stroke Improves self concept
It will increase your energy level Help you feel
and look good Creates body fat loss Helps with
stress reduction Improves health Can extend your
lifespan
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Regular physical activity directly benefits two
vital body systems the cardiovascular system,
and the respiratory system. 
Cardiovascular System Your cardiovascular system
consists of your heart (cardio), blood, and blood
vessels (veins, arteries and capillaries). A
cardiovascular system that works well consists
of... A heart that pumps efficiently (e.g.,
more blood pumped with each heart beat). Blood
that carries oxygen to tissues effectively. Unclo
gged blood vessels that allow for effective
delivery of oxygen.  
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Respiratory system
Your respiratory system includes your lungs and
the air passages that bring air, including
oxygen, from outside of the body into the lungs.
Inside your lungs, oxygen enters your blood
while carbon dioxide is eliminated.
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Cardiac cycle
When you breath in, oxygen is absorbed from the
lungs and by the blood stream, and oxygenated
blood is sent to the left side of the heart .
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Movement of oxygen
The right side of the heart is responsible for
sending blood to the lungs, where the red blood
cells pick up fresh oxygen. This OXYGENATED blood
is then returned to the left side of the heart.
From here the oxygenated blood is pumped to the
whole body supplying the fuel that the body cells
need to function.
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Arteries and Veins

• The left side of the heart forces oxygenated
  blood away from the heart and into the body
  through ARTERIES.
• The VEINS carry deoxygenated blood back into the
  right side of the heart

Image from Wikimedia Commons, public domain
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Capillaries
Are tiny blood vessels that serve as bridges
between arteries and veins. This is where food
and oxygen are transported from the blood to the
cells.
Image from Wikimedia Commons, public domain
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Cardiovascular disease

• Cardiovascular disease includes diseases that
  affect the heart. Some common conditions related
  to cardiovascular disease include atherosclerosis
  (plaque build-up around the arteries) and
  arteriosclerosis (hardening of the arteries).  
• Either of these conditions can lead to a heart
  attack. A heart attack occurs when the blood
  supply into or within the heart is cut off or
  reduced.

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CVD Risk factors
Your risk for cardiovascular disease is affected
by non-modifiable and modifiable risk factors.  
Non-modifiable risk factors (risk factors you
cannot change) include your age, gender, and
heredity.   As you get older, your risk for
heart disease increases.   Additionally, men
have higher risk than women until women reach
menopause (when their menstrual period stops).
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Modifiable risk factors
(those things you can change) include things like
smoking, stress, diet and physical inactivity.
Individuals who smoke are at higher risk of heart
disease than non-smokers. Similarly, individuals
who are chronically stressed are also at higher
risk of heart disease than those who are less
stressed. Lastly, individuals who are not
physically active and/or obese are at higher risk
of heart disease than those who are active and
have a healthy body fat percentage.
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Cholesterol and Blood Pressure
are two risk factors that are commonly checked at
the doctors office. Sometimes, students don't
have these tests measured frequently enough. For
optimal health, you should have your cholesterol
and blood pressure taken on a regular basis.
Early detection of cardiovascular disease ensures
that proper steps can be taken to help reduce
further risks associated with CVD.
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Cholesterol
is a waxy fat substance in the blood of our
bodies.  Our bodies need cholesterol to
function.  Your liver makes all the cholesterol
it needs to survive.  The other source of
cholesterol comes from food.  Cholesterol is
found in animal products such as meat, eggs and
whole milk dairy products.  If the level of
cholesterol gets too high, it can stick to artery
walls and cause serious health problems.  52 of
American adults have high cholesterol.
Optimal values for total cholesterol are below
200 mg/dl. If your values are above 240 mg/dl,
you have twice the risk of a heart attack as
someone whose total cholesterol is below 200
mg/dl.
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Cholesterol moves through your bloodstream via
lipoproteins. Lipoproteins can be low-density
(LDLs) or high-density (HDLs).  
Low-density lipoproteins (LDLs) are often
called the "bad cholesterol" because
they contribute to plaque build up in the blood
vessels (atherosclerosis). To lower total
cholesterol and LDLs, the AHA recommends
lowering your intake of saturated fats and
cholesterol and increasing your level of physical
activity.
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High-density lipoproteins (HDLs),

often referred to as the "good
cholesterol," are responsible for carrying excess
harmful cholesterol out of the bloodstream and
into the liver for disposal. HDLs are
typically lower in individuals who smoke, people
who are sedentary, and those who are overweight.
The best way to increase HDLs is through
aerobic exercise and a healthy diet.
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Ways to monitor your heart rate

• Blood Pressure
• Heart Rate
• Resting Heart Rate
• 4. Recovery Heart Rate

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Blood Pressure The force of blood against the
artery walls.
Normal blood pressure is around 120/80.The higher
(120) is called systolic - this is your heart
contracting to pump blood.The lower (80) is
called diastolic this is your heart refilling
or relaxing between beats.
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Blood Pressure Ranges (these values are for
adults teens should be slightly lower) High
blood pressure (140/90 or more) systolic
pressure 140 or above, diastolic pressure 90 or
above Normal blood pressure systolic pressure
110-130, diastolic pressure 75-85 Low blood
pressure (90/60 or less) systolic pressure 90
or below, diastolic pressure 60 or below
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Heart Rate
Heart Rate or Pulse - The pressure of blood on
the artery wall due to heartbeat. Take pulse at
carotid artery (neck) or wrist On the neck-
place first and second fingers on side of jaw. On
the wrist - place 3 inside fingers on thumb side
of wrist with palm facing up. Count for
60 seconds, or for 6 seconds x 10, or 10 seconds
x 6.
Average heart rate is 70 beats per minute.
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Resting Heart Rate
The number of times your heart beats per minute
while at rest. This number will improve (get
lower) with exercise. Always take in bed
before sitting up.
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Recovery Heart Rate
After you exercise, your heart should recover to
about 120 beats per minute within five to six
minutes, and should be below 100 beats per minute
after 10 minutes.
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Heart Disease
Is the 1 killer in the United States and costs
our nation more than any other disease. Every
37 seconds someone in the United States dies from
cardiovascular disease. An estimated 81 million
adults in the United States now suffer from the
consequences of these afflictions.
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The main cause of cardiovascular disease is the
build-up of plaque (fatty deposits) in the
arteries.
This is usually caused by lack of exercise and
poor diet.
Image from Wikimedia Commons, public domain
(USDHHS)
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Risk Factors for Developing Cardiovascular
Disease
Inactivity Smoking Obesity Poor Diet High
Stress High Blood Pressure Age Heredity
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Training principles The FITT formula
Frequency - How often should you work
out? Intensity - How hard should you push
yourself? Time - How long should your workouts
be? Type What type of workout?
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Frequency is the number of times per week that
you perform activity.   The Surgeon General
recommends that to improve your overall health,
you should perform physical activity at a
moderate to vigorous level most days of the week
for at least 30 minutes. The American College of
Sports Medicine recommends that to improve your
physical fitness, you should exercise at a
vigorous level at least three days a week.  
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Intensity
When you are deciding how hard to exercise, you
are considering your exercise intensity.   Most
of the time, exercise intensity is measured by
monitoring your heart rate.  You want to get your
heart rate into your Target Zone for full
benefits. This is about 130-180 beats per minute
for someone who is 16-18 years of age.
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Time
Another consideration when designing your
cardiovascular fitness program is your exercise
duration.  How long you exercise is dependent
upon your fitness goals.  You can choose to
exercise longer, which will typically be at a
lower intensity, or you can exercise for a
shorter time at a higher intensity.   At least
30 minutes most days of the week is recommended.
Both types of exercise can burn similar numbers
of calories.
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What exercise is best for you?
Aerobic vs. Anaerobic exercise  Anaerobic
exercise is exercise performed in short or fast
bursts in which the heart cannot supply oxygen as
fast as muscles use it. A few examples of
anaerobic activities are sprinting, playing
competitive volleyball, heavy weight lifting, or
climbing hills or stairs.
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Aerobic exercise steady activity done at an
intensity that raises the heart rate into the
target zone. Some examples of aerobic activities
that are effective for improving cardiovascular
fitness are running, jogging, elliptical, brisk
walking, cycling, cross-country skiing, and
swimming. Target Heart Rate Zone where you want
your exercise heart rate to be for at least 20-30
minutes during aerobic exercise. (Your heart rate
should reach 60-90 of your max heart
rate). Maximum Heart Rate should not exceed 220
minus your age. Typically, exercises that are
aerobic will improve your cardiovascular fitness.
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On the chart below, aerobic exercise is in the
middle, and anaerobic exercise toward the top
Chart image from Wikimedia Commons, Morgoth666,
Creative Commons Attribution-Share Alike 3.0
Unported
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Training principles
Every safe exercise session should begin with a
short warm-up.   Both the muscles and
cardiovascular system should be worked at a
moderate level to prepare the body for a more
strenuous bout of exercise.   Warm-ups are also
used to prevent injury.  Once your body is warmed
up, you should stretch muscles before starting a
more strenuous workout.
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After a workout session is completed, you should
do a cool-down. A cool-down is a period of time
where you slow down and walk or perform slow,
static stretches. Your heart rate should slow
to 100 beats per minute or less within 10
minutes.  The cool-down is a way to gradually
slow an exercise bout.   Replenish your fluids
during and after exercise. If you are thirsty,
you are already starting to get dehydrated.