Chapter Seven Cardiovascular Fitness The race is not always to the swift but to those who keep on trying.

Chapter 7 Value zInformation in this chapter will not only help you obtain additional energy and make you feel better, it will assist you in combating cardiovascular disease, the number one cause of death in the United States. zIt is estimated that over half of deaths caused by cardiovascular disease could have been prevented with a change in the person's lifestyle. zAll 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.

Why Is Cardiovascular Fitness Important? zIncreases energy level zLook good zAbility to provide oxygen continuously to working muscles over an extended time

Circulatory and Respiratory Systems zWork together zBlood picks up oxygen from the lungs and carries it to the heart

The Heart zLeft ventricle zCapillaries zVeins zRight ventricle

Monitoring the Heart zHeart rate is affected by yposition yactivity level ybody size zNormal heart rate adults: 70 bpm children: 100 bpm

Measuring Heart Rate Pulse zpressure of blood on artery walls zUse fingers rather than thumb zCount 30 sec. and multiply by 2 Vocabulary Objective

Measuring Heart Rate Resting Heart Rate zMost accurate if taken when you first wake up zNormal: bpm Vocabulary

Cardiovascular Disease zAtherosclerosis zThrombosis zHeart attack zStroke Vocabulary

Risk Factors I can control 3Inactivity 3Obesity 3High blood pressure 3High cholesterol 3Stress/tension 3Smoking I can’t control 6 Gender 6 Heredity 6 Age Objective

Discuss the benefits of Cardiovascular Fitness

Cardiovascular Benefits of Exercise zReduces the risk of dying prematurely zStrengthens heart, makes more efficient zDecreases atherosclerosis zClears fats from bloodstream Objective 2 of 3

Cardiovascular Benefits of Exercise zHelps control weight zImproves concentration zPromotes positive self-concept zReduces feelings of depression and anxiety Objective 3 of 3

What is the optimal range of Heart rate to increase Cardiovascular fitness?

Maximal Heart Rate Vocabulary Objective 1 of 4

Applying Training Principles Principle of Overload zF zFrequency: minimum 3 times per week zI zIntensity: target heart rate zT zTime: minimum 20 min. at target heart rate Objective 1 of 3

Target Heart Rate zUpper and lower limits y60-90% maximum heart rate or y50-85% heart rate reserve Vocabulary Objective 2 of 4

Target Heart Rate Formula Safe Lower Limit (220-age) x 60% = Lower Limit (220-14) x 60% = Lower Limit (206) x 60 % = Lower Limit Objective 3 of 4

Target Heart Rate Formula Safe Upper Limit (220-age) x 90% = Upper Limit (220-14) x 90% = Upper Limit (206) x 90 % = Upper Limit Objective 4 of 4

Principle of Progression zIncrease overload gradually by: yincreasing pace yincreasing distance Objective 2 of 3

Principle of Specificity zAerobic — with oxygen (best) zAnaerobic — without oxygen Vocabulary Objective 3 of 3

REVIEW zThe circulatory system includes the heart, blood, and blood vessels zThe respiratory system includes the l ungs and air passages zOxygen and food are delivered to the body’s cells by capillaries zA high resting heart rate generally indicates a p oor level of aerobic fitness

REVIEW zCardiovascular disease is responsible for over 40% of all deaths zThe risk factors can a person control tress, diet, smoking, obesity zYou can make your heart stronger because it is a muscle zTo reach an adequate level of cardiovascular fitness, you should engage in an aerobic activity three days a week

REVIEW zMaximum heart rate = 220 – AGE zTo see results and gains - aerobic exercises s hould be maintained for 20 minutes or more

Study Question zWhen you increase the pace of your run, you are increasing A.frequency. B.intensity. C.time. D.none of the above. Answer

zWhen you increase the pace of your run, you are increasing A.frequency. B.intensity. C.time. D.none of the above.

Study Question zIn order for jogging to contribute toward the development of cardiovascular fitness, your target heart rate must be maintained for at least z A. three minutes. B.five minutes. C.ten minutes. D.twenty minutes. Answer

zIn order for jogging to contribute toward the development of cardiovascular fitness, your target heart rate must be maintained for at least z A. three minutes. B.five minutes. C.ten minutes. D.twenty minutes.

Study Question zWhat is the minimum number of days a person would exercise per week to improve cardiovascular fitness? A. 1 B. 3 C. 5 D. 7 Answer

zWhat is the minimum number of days a person would exercise per week to improve cardiovascular fitness? A. 1 B. 3 C. 5 D. 7