1. “The race is not always to the swift but to those who keep trying!” CARDIOVASCULAR FITNESS The fastest runners of short distance may not have the best cardiovascular fitness You must engage in an aerobic activity for an extended period of time

2. How can you measure your pulse rate? What benefits are gained from participation in activities promoting cardiovascular fitness? Which health risk factors can be controlled with cardiovascular training? OBJECTIVES

3. How can the training principles be applied to improve cardiovascular fitness? How do you determine the rate at which your heart should be exercised? How do you know when it is safe to progress with your cardiovascular training? OBJECTIVES

4. Cardiovascular disease is the number on cause of death in America. It is estimated that over half of deaths caused by cardiovascular disease could have been prevented with a change in the person's lifestyle. All of us have control over six of the nine risk factors associated with cardiovascular disease. Engaging in physical activity to improve your cardiovascular fitness is perhaps your most important lifestyle decision. VALUE

5. 1. circulatory and digestive 2. respiratory and nervous 3. respiratory and circulatory 4. endocrine and skeletal Which two body systems are primarily affected by cardiofitness exercise? ANSWER: #3

6. 1. be quick, powerful 2. utilize large muscle groups 3. raise heart rate to target zone 4. improve muscle strength 5. last at least 15 minutes In order to be considered good cardio fitness exercise the activity must have which of the following? ANSWER: #2,3,5

7. Relax and revitalize Increases energy level, look good, feel good Ability to provide oxygen continuously to working muscles over an extended time Better brain function Short Term Benefits of Cardiovascular Fitness:

8. Decreases risk of heart disease Increases stamina Lowers blood pressure and cholesterol Lowers body fat Improves muscular health Reduces sick days Decreases risk of osteoporosis Decreases arthritis symptoms Long Term Benefits of Cardiovascular Fitness:

9. Work together Blood picks up oxygen from the lungs and carries it to the heart Circulatory and Respiratory Systems

10. Capillary System

11. Heart rate is affected by: position activity level body size Normal heart rate: adults: 70 bpm children: 100 bpm Monitoring The Heart

12. Pulse: -pressure of blood on artery walls -Use fingers rather than thumb -Count 10 sec. and multiply by 6 Measuring Heart Rate

13. Resting Heart Rate: -taken just after waking and in the same body position each time -Normal: 50-100 bpm -Assignment: Take Resting -HR tomorrow morning Measuring Heart Rate

14. 1. resting heart rate 2. max heart rate 3. recovery heart rate 4. target heart rate Which heart rate will tell you when it is time to advance your workout? ANSWER: #3

15. Recovery Heart Rate -pulse after exercise -5 min after exercise: 120 bpm -10 min after exercise: no more than 100 bpm Measuring Heart Rate

16. Blood Pressure -blood force against artery walls -Systolic — pressure when pumping -Diastolic — pressure when relaxed -Normal: 120/80 Measuring Heart Rate

17. Atherosclerosis Thrombosis Heart attack Stroke Cardiovascular Disease

18. 1. Gender 2. Obesity 3. Smoking 4. Heredity 5. Inactivity 6. High blood pressure 7. Stress/tension 8. Age 9. High cholesterol Which of the following are health risk factors for cardiovascular disease that you can control? ANSWER: #2, 3, 5, 6, 7, 9

19. I can control 3 Inactivity 3 Obesity 3 High blood pressure 3 High cholesterol 3 Stress/tension  Smoking Risk Factors I can’t control 3 Gender 3 Hereditary  Age

20. Reduces the risk of dying prematurely Strengthens heart, makes more efficient Decreases atherosclerosis Clears fats from bloodstream Cardiovascular Benefits of Exercise

21. Helps control weight Improves concentration Promotes positive self-concept Reduces feelings of depression and anxiety Cardiovascular Benefits of Exercise

22. 220 – Age = Max HR Age 14 = 206 Age 15 = 205 Maximal Heart Rate

23. Upper and lower limits 60-90% maximum heart rate Target Heart Rate

24. Safe Lower Limit: (220-age) x 60% = Lower Limit (220-14) x 60% = Lower Limit (206) x 60 % = Lower Limit 123.6 Target Heart Rate Formula (% of Max HR)

25. Safe Upper Limit: (220-age) x 90% = Upper Limit (220-14) x 90% = Upper Limit (206) x 90 % = Upper Limit 185.4 Target Heart Rate Formula (% of Max HR)

26. 1. 124 2. 120 3. 118 4. 114 Calculate the lower limit heart rate for a 23 year old person ANSWER: #3

27. Principle of Overload F Frequency: minimum 3 times per week I Intensity: target heart rate T Time: minimum 20 min. at target heart rate Applying Training Principles

28. Increase overload gradually by: -increasing pace -Increasing distance Principle of Progression

29. 1. flexibility 2. anaerobic 3. anabolic 4. aerobic During this type of exercise oxygen is required to make muscle action occur, lasts an extended period of time. ANSWER: #4

30. 1. flexibility 2. anaerobic 3. anabolic 4. aerobic This type of exercise doesn’t require oxygen to make muscle action occur, usually in short bursts. ANSWER: #2

31. Aerobic — with oxygen (best) Anaerobic — without oxygen Going to go outside and do an example of both types of exercise! Principle of Specificity

32. How can you measure your pulse rate? What benefits are gained from participation in activities promoting cardiovascular fitness? Which health risk factors can be controlled with cardiovascular training? OBJECTIVES

33. How can the training principles be applied to improve cardiovascular fitness? How do you determine the rate at which your heart should be exercised? How do you know when it is safe to progress with your cardiovascular training? OBJECTIVES