CARDIOVASCULAR FITNESS

The ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the

muscles during exercise.

WHY IS CARDIOVASCULAR FITNESS IMPORTANT?

Increases energy levelLook goodAbility to provide oxygen continuously to working muscles over an extended time

CARDIOVASCULAR FITNESS IS…

The body’s ability to provide oxygen continuously to muscles as work is performed over an extended period of time.

Includes circulatory system and respiratory system.

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.

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

THE HEART

•Left ventricle•Capillaries•Veins•Right ventricle

MONITORING HEART RATE

Heart rate is affected by position activity level body size

Normal heart rate is normally between 60 (beats per minute) and

100 (beats per minute)

QUESTION?

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

ANSWER

The heart benefits by being able to pump more blood per beat.

The lungs are able to increase the amount of oxygen that

ANSWER CONTINUED

The blood can carry more oxygen to the working muscles.

The cells adapt by being able to extract and use more oxygen.

QUESTION?

What types of activities are likely to improve aerobic fitness?

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.

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.

MEASURING HEART RATEPULSE pressure of blood

on artery walls

Use fingers rather than thumb

Count 6 seconds and add a ZERO

MEASURING HEART RATE

Resting Heart Rate taken just after

waking and in the same body position each time

Normal: 50-100 bpm

MEASURING HEART RATE

Recovery Heart Rate pulse after exercise

5 min after exercise: 120 bpm 10 min after exercise: no more than

100 bpm

TARGET HEART RATEUpper and lower limits

60-90% maximum heart rate or 50-85% heart rate reserve

SAFE LOWER LIMITTHR ZONE

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

SAFE UPPER LIMITTHR ZONE

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

BLOOD PRESSURE

blood force against artery walls

Systolic — pressure when pumping

Diastolic — pressure when relaxed

Normal: 120/80

CARDIOVASCULAR DISEASE

Atherosclerosis

Thrombosis

Heart attack

Stroke

CARDIOVASCULAR BENEFITS OF EXERCISE Reduces the risk of

dying prematurely

Strengthens heart, makes more efficient

Decreases atherosclerosis

Clears fats from bloodstream

RISK FACTORS

I can controlInactivityObesityHigh blood pressure

High cholesterolStress/tensionSmoking

I can’t control•Gender•Heredity•Age

QUESTION?

What are the two types of cholesterol called? What are the effects of each type of

cholesterol on CV disease risk?

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 4:1).

CARDIOVASCULAR BENEFITS OF EXERCISE Helps control weight

Improves concentration

Promotes positive self-concept

Reduces feelings of depression and anxiety

QUESTION?

What are some of the ways to assess cardiovascular fitness?

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

ASSESSMENTS FOR CARDIOVASCULAR FITNESS Mile Run Pacer Test Step Test