1. Chapter Seven Cardiovascular Fitness Cardiovascular Fitness Facts & Building Cardiovascular Fitness Pgs 103-112

2. Cardiovascular Fitness ► Of all the parts of fitness, cardio is the MOST important ► It has the most health and wellness benefits for a longer life

3. Benefits of Physical Activity and Cardiovascular Fitness ► Regular physical activity benefits two vital body systems: the cardiovascular system and respiratory system

4. Heart ► The heart is a muscle and benefits from activity ► Your heart is a pump that supplies blood to cells ► During exercise, your pump must pump more blood to supply oxygen ► Fit Heart= more blood with fewer beats ► Unfit Heart= less blood with more beats

5. Blood ► Blood contains: 1. Cholesterol: a fatlike substance 1. Cholesterol: a fatlike substance 2. Low-density lipoproteins (LDL) are BAD 2. Low-density lipoproteins (LDL) are BAD 3. High-density lipoproteins (HDL) are GOOD 3. High-density lipoproteins (HDL) are GOOD 4. Fibrin-a substance that makes the blood clot 4. Fibrin-a substance that makes the blood clot

6. Arteries ► Arteries carry blood away from the heart ► Fat deposits can block arteries and cause atherosclerosis ► Extreme atherosclerosis can lead to a heart attack

7. Veins ► Veins carry blood back to the heart ► One-way valves in the veins keep blood from flowing backward ► Exercise increases the efficiency of these valves

8. Nerves of Your Heart ► The heart pumps involuntarily (your brain does not tell it to pump) ► The heart is controlled by electrical currents ► Fit people have low resting heart rates

9. Cardiovascular Assessment ► Mile run/walk ► PACER ► Step Test ► Walk Test

10. Cardiovascular Fitness Building Cardiovascular Fitness Pgs 110-112

11. Aerobic Activity ► Aerobic means “with oxygen” ► Continuous activities allow the heart to supply oxygen to the muscles ► Needs to be vigourous enough to raise heart rate in THRZ

12. FIT Formula for Cardio

13. Calculating Maximal Heart Rate ► Maximal Heart Rate = 208 – (.70 x your age) ► Maximal Heart Rate is your target ceiling ► 13 years=199 bpm ► 14 years=198 bpm ► 15 years=197 bpm ► 16 years=197 bpm

14. Calculating THRZ (Heart Rate Range Method)

15. Anaerobic Activity ► Anaerobic activity is intense, short bursts of energy ► Examples include, sprinting, jumping, weightlifting, and football ► You need frequent rests to catch your breath