1. UNIT 4 Cardiovascular Fitness

2. Objectives  Learn how to measure your pulse rate as well as the rate at which your heart should be exercised.  Understand the benefits of cardiovascular fitness.  Recall how the training principles can be applied to improve cardiovascular fitness.

3. Terms 1. Pulse-a regular throbbing caused by pressure of blood on an artery wall that corresponds to heart beat 2. Blood pressure-the measure of blood force against the walls of the arteries 3. Atherosclerosis-a condition in which fatty deposits build up on inner walls of arteries, causing narrowing of the arterial passage way 4. Artery-a vessel that carries blood away from the heart 5. Vein-a vessel that carries blood to the heart

4. Terms 6. Maximum heart rate-the heart rate that should not be exceeded during exercise; calculated by subtracting ones age from 220 7. Target heart rate-sixty to ninety percent of the max. heart rate results in greatest cardiovascular exercise 8. Aerobic-term refers to energy producing biochemical pathways in cells that use oxygen to produce energy 9. Arteriole- a small diameter blood vessel that extends and branches out from an artery and leads to capillaries 10. Ventricle- the bottom two chambers of the heart. 11. Capillaries- a network of small vessels located between the arteries and veins in which exchanges of vital substances occur between tissue and blood

5. Circulatory and Respiratory Systems Heart DiagramBlood Flow Diagram

6. How to Measure  Pulse-Check your pulse for six seconds and a zero to the end result. Or check your pulse for ten seconds and multiply the result by six.  Resting heart rate-Check your pulse for six seconds and a zero to the end result or for ten seconds and multiply by six.(50-100 bpm)  Recovery-  should be 120 bpm after five minutes  100 bpm after ten minutes.  Blood pressure-  Norm: 120/80,  the lower the blood pressure the lower the risk is of having a heart attack.

7. Heart Rate  Calculate- 220-age=HRM  Target HR Zone- (220-AGE)x.6= (220-AGE)x.9= Example- (220-20)200x.6=120 (220-20)200x.9=180  b/w 120-180=Target HR Zone  Exercise in that range for 20-60 Minutes

8. Cardiovascular F.I.T.  F - 3-7 times' per week  I - 60-90% of HR max.  T - Maintain continuous large muscle movements for a minimum of 20 minutes

9. Causes of cardiovascular disease  ATHEROSCLEROSIS  Inactivity  Obesity  High BP  High cholesterol  Stress & tension  Smoking  Heredity  Age  Which of these are controllable?

10. Benefits of Cardiovascular Exercise  Reduce atherosclerosis  Better to able people to clear fat from blood stream  Less prone to heart disease  Greater blood out put Types of exercise:  aerobic  oxygen- jogging, swimming, cycling, etc.  Anaerobic  no oxygen- 50 yard dash

11. Unit 4 Cardiovascular Unit 4 Cardiovascular Fitness Unit 4 Test