Chapter 7 Notes Cardiovascular Fitness

Cardiovascular Fitness Facts * Cardiovascular fitness is the most important part of fitness. * Cardiovascular Fitness- ability of the heart, lungs, and blood to function efficiently when a person exercises the body.

Cardiovascular fitness requires fitness of the: 1- Heart 1- Heart 2- Lungs 2- Lungs 3- Blood 3- Blood 4- Blood Vessels 4- Blood Vessels 5- Muscles 5- Muscles

* Regular physical activity produces changes in body organs. EX- Makes your heart stronger and blood vessels healthier. EX- Makes your heart stronger and blood vessels healthier.

Physical Activity benefits ONE vital body system: Cardiovascular System- includes heart, blood, blood vessels, and functions by moving oxygen and nutrients to body cells and remove cell waste. Cardiovascular System- includes heart, blood, blood vessels, and functions by moving oxygen and nutrients to body cells and remove cell waste.

Parts of the Cardiovascular System HeartBlood Blood Vessels

Heart Most important MUSCLE in the body. Pumps blood(with oxygen) to your body(muscle) cells and carries away wastes from the cells. During activity, your muscle cells need more oxygen and produces more wastes, therefore the heart must either: 1- pump faster 1- pump faster 2- send more blood with each beat 2- send more blood with each beat If the heart is unable to pump more blood then your muscles will become fatigued. If the heart is unable to pump more blood then your muscles will become fatigued.

Resting Heart Rate Resting Heart Rate- number of heart beats when you are not active Someone who participates in regular physical activity = 55 to 60 beats Someone who doesn’t regularly participate in physical activity = 70 or more beats A fit person’s heart works more efficiently by pumping more blood with fewer beats.

What is your resting heart rate?

Blood Large amounts of fats can leave deposits along artery walls can cause Atherosclerosis. Cholesterol- fatlike substance found in animal cells and foods such as meats, dairy products, and egg yolks. Cholesterol is carried through the bloodstream by particles called Lipoproteins.

Lipoproteins Two types: –Low-Density Lipoprotein (LDL)- referred to as BAD cholesterol because it carries cholesterol that is most likely to deposit in the arteries. –High-Density Lipoprotein(HDL)- referred to as GOOD cholesterol because it carries excess cholesterol out of the blood Regular physical activity helps reduce LDL levels and increase HDL levels.

Blood Vessels Two types of blood vessels: 1- Arteries 1- Arteries 2- Veins 2- Veins

Arteries Artery- carries blood from heart to other parts of the body. Artery- carries blood from heart to other parts of the body. Arteries must stay clear and open from fatty deposits or blood clots in order to have a healthy heart. Arteries must stay clear and open from fatty deposits or blood clots in order to have a healthy heart. Regular physical activity helps keep the arteries clear and open. Scientists have found that people that exercise develop more branching of the arteries. Scientists have found that people that exercise develop more branching of the arteries.

Veins Veins – carries blood filled with waste products from the body cells back to heart. Our muscles help squeeze the veins to pump the blood back to the heart. Regular physical activity helps keep good circulation in our legs.

Nerves of your Heart Your heart is an involuntary movement. (works without you telling it to) Your heart rate is controlled by a part of the heart called a Pacemaker. Cardiovascular exercise often develops a slower heart rate. Each heartbeat supplies more blood and oxygen to your body (muscle) cells.

Muscle Cells Regular physical activity helps cells use oxygen and gets rid of waste materials effectively.

What does the Heart look like? Chambers of the Heart divided into four chambers divided into four chambers left and right halves left and right halves upper chambers called Atriums upper chambers called Atriums lower chambers called Ventricles lower chambers called Ventricles

How does the Cardiovascular System work? Circulation in the Heart Circulation in the Heart Deoxygenated Blood: enters right atrium; transfer to right ventricle; and into lungs to pick up oxygen. Oxygenated Blood: returns to heart through left atrium; transfer to left ventricle; and then pumped throughout the body. *All blood moves with each beat of the heart * *All blood moves with each beat of the heart *

Benefits of Physical Activity on the Cardiovascular Systems Heart Muscle gets stronger Muscle gets stronger Pumps more blood per beat Pumps more blood per beat Beats slower Beats slower Works more efficiently Works more efficiently Lungs Breathe slower but deeper during activity Breathe slower but deeper during activity Work more efficiently Work more efficiently Deliver more oxygen to the blood Deliver more oxygen to the blood

Arteries Less risk of atherosclerosis Less risk of atherosclerosis Lower blood pressure Lower blood pressure Less risk of blood clot leading to heart attack Less risk of blood clot leading to heart attack Development of extra blood vessels Development of extra blood vessels Bigger arteries and more blood flow Bigger arteries and more blood flow Veins Healthy valves Healthy valves

Blood Less bad cholesterol (LDL) and Fats Less bad cholesterol (LDL) and Fats More good cholesterol (HDL) More good cholesterol (HDL) Less of the substances that cause clots Less of the substances that cause clotsCells Use oxygen efficiently Use oxygen efficiently Get rid of more wastes Get rid of more wastes Use blood sugars and insulin more effectively to produce energy. Use blood sugars and insulin more effectively to produce energy.

Types of Cardiovascular Assessments PACER Mile Run Step Test Walk Test

PACER and mile run are influenced through motivation…if you don’t care then you will not score very high. Step test uses heart rate to assess. Walk test is a good indicator for most people.

Building Cardiovascular Fitness * Aerobic Activity- steady activity in which the heart can supply all the oxygen the muscles need. Aerobic activity is good for moderate lifestyle physical activities. Aerobic activity is good for moderate lifestyle physical activities. *Active Aerobic Activity- aerobic activity performed at an intensity that raises the heart rate above the threshold into the target range. Active aerobic activity is better to build cardiovascular fitness. Active aerobic activity is better to build cardiovascular fitness. * Anaerobic Activity- physical activity done in short, fast bursts in which the heart cannot supply oxygen as fast as muscles use it. You need rests between bursts of anaerobic activity to catch your breath. You need rests between bursts of anaerobic activity to catch your breath.

FITT Formula for building Cardiovascular Fitness All teens should be engaging in regular VIGOROUS physical activity such as active aerobics. To achieve cardiovascular fitness, your heart rate needs to be elevated ABOVE Threshold of Training and into the Target Zone. ABOVE Threshold of Training and into the Target Zone.

FITT Formula At minimum: 3 days a week for 20 minutes or more. Threshold of Training Target Zone Frequency 3 days/week 3-6 days/week Intensity 50% HRR 65%maxHR 50-85% HRR 65-90% maxHR Time 20 continuous min continuous min

Counting Heart Rate to Determine Intensity You determine the intensity of exercise by a persons heart rate. TWO Methods: 1- Heart Rate Range (HHR) 1- Heart Rate Range (HHR) 2- Maximal Heart Rate (%maxHR) 2- Maximal Heart Rate (%maxHR)