CARDIOVASCULAR FITNESS

1
CARDIOVASCULAR FITNESS

• The ability of the heart, blood vessels, and
  respiratory system to supply oxygen and nutrients
  to the muscles during exercise.

2
Why Is Cardiovascular Fitness Important?

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

3
Why is CV fitness considered the most important
fitness component?

• 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.

4
Circulatory and Respiratory Systems

• The heart and lunges work together
• Blood picks up oxygen from the lungs and carries
  it to the heart
• The heart transports blood (carrying oxygen and
  nutrients) around the body.
• The lungs oxygenate the blood and remove carbon
  dioxide

5
The Heart

• Left ventricle
• Capillaries
• Veins
• Right ventricle

6
Monitoring Heart Rate

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

7
Capillaries
8
Question?

• How does good cardiorespiratory fitness benefit
  each of the following the heart, the lungs, the
  blood, and the cells?

9
Answer

• The heart benefits by being able to pump more
  blood per beat.
• The lungs are able to increase the amount of
  oxygen that

10
Answer continued

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

11
Question?

• What types of activities are likely to improve
  aerobic fitness?

12
Answer

• 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.

13
Cardiovascular Fitness Facts

• The cardiovascular system benefits 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.

14
Measuring Heart RatePulse

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

15
Measuring Heart Rate

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

16
Measuring Heart Rate

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

17
Target Heart Rate
Upper and lower limits 60-90 maximum heart rate
or 50-85 heart rate reserve
18
Safe Lower LimitTHR Zone

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

19
Safe Upper LimitTHR Zone

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

20
Blood Pressure

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

21
Cardiovascular Disease

• Atherosclerosis
• Thrombosis
• Heart attack
• Stroke

22
Cardiovascular Benefits of Exercise

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

23
Risk Factors

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

• I cant control
• Gender
• Heredity
• Age

24
Question?

• What are the two types of cholesterol called?
• What are the effects of each type of cholesterol
  on CV disease risk?

25
Answer

• 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).

26
Cardiovascular Benefits of Exercise

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

27
Question?

• What are some of the ways to assess
  cardiovascular fitness?

28
Answer

• 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

29
Assessments for Cardiovascular Fitness

• Mile Run
• Pacer Test
• Step Test