Cardio

Definition: an activity that works your heart

The heart

Arteries carry the blood out of the heart (with oxygen)Veins carry the blood back

into the heart (without oxygen)

Your body holds about 6 litres of blood

Blood travels from the arteries, to the capilleries to the veins

Heart rates • Your Resting Heart Rate (RHR) is your pulse at

rest• Your Recovery Heart Rate is your pulse after

and activity when your body goes back to normal. It should be at 120 BPM 5-6 minutes after your activity. It should be 100 BPM 10 minutes after the activity

Blood pressure

• Systolic pressure (when the blood is pumped out of your heart)

• Diastolic pressure (when the heart is relaxed)• Your pressure should be 120 over 80• + or – 20 for systolic and + or – 10 for diastolic

is ok

Cardiovascular disease• The primary cause is a build up of fatty

deposits in the inner walls of the arteries• This is called atherosclerosis• What do you think some risk factors are?• Inactivity, obesity, smoking, high blood

pressure, stress, female/male, high cholesterol, age, heredity

• Heart related illnesses cause 40% of deaths in Canada

Overload

• How would you use the overload principle for cardio?

• Frequency?• Intensity?• Time?

Target heart rate (intensity)1. 220-your age = MHR (max heart rate)2. MHR-RHR = A3. A x 60% = B4. B + RHR = lower limit of target zoneTo get your higher limit, do the same thing

but multiply A by 90%

Progression & Specificity• How do you apply the principle of progression to

cardio?• There are two types of exercise that use oxygen:

aerobic and anaerobic• Aerobic: uses oxygen and can be done for at least

15 minutes without gasping for breath. Examples?

• Anaerobic: uses oxygen faster than you can replenish it. Can only be done for a short period of time

Wrap-up

• Study questions on page 115• Discussion questions on page 117