1. CARDIOVASCULAR FITNESS The ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise.

2. WHY IS CARDIOVASCULAR FITNESS IMPORTANT? Increases energy level Look good Ability to provide oxygen continuously to working muscles over an extended time

3. C ARDIOVASCULAR FITNESS IS … The body’s ability to provide oxygen continuously to muscles as work is performed over an extended period of time. Includes circulatory system and respiratory system.

4. WHY IS CV FITNESS CONSIDERED THE MOST IMPORTANT FITNESS COMPONENT? A high level of fitness means that you have a healthy cardiovascular system. Cardiovascular disease is the leading cause of death in the United States.

5. C IRCULATORY AND R ESPIRATORY S YSTEMS The heart and lunges work together Blood picks up oxygen from the lungs and carries it to the heart The heart transports blood (carrying oxygen and nutrients) around the body. The lungs oxygenate the blood and remove carbon dioxide

6. T HE H EART Left ventricle Capillaries Veins Right ventricle

7. M ONITORING H EART R ATE Heart rate is affected by position activity level body size Normal heart rate is normally between 60 (beats per minute) and 100 (beats per minute)

8. Q UESTION ? How does good cardiorespiratory fitness benefit each of the following: the heart, the lungs, the blood, and the cells?

9. A NSWER The heart benefits by being able to pump more blood per beat. The lungs are able to increase the amount of oxygen that

10. A NSWER CONTINUED The blood can carry more oxygen to the working muscles. The cells adapt by being able to extract and use more oxygen.

11. Q UESTION ? What types of activities are likely to improve aerobic fitness?

12. A NSWER Aerobic activities (jogging, swimming, biking, hiking) of a sufficient intensity and duration. An exercise session of 20 minutes or more, at a heart rate in the target zone, will improve aerobic fitness.

13. C ARDIOVASCULAR F ITNESS F ACTS The cardiovascular system benefits because the stress of exercise causes adaptations (changes) to the cardiovascular system. the body adapts to the stress of exercise by becoming stronger and more efficient.

14. M EASURING H EART R ATE P ULSE pressure of blood on artery walls Use fingers rather than thumb Count 6 seconds and add a ZERO

15. M EASURING H EART R ATE Resting Heart Rate taken just after waking and in the same body position each time Normal: 50-100 bpm

16. M EASURING H EART R ATE Recovery Heart Rate pulse after exercise 5 min after exercise: 120 bpm 10 min after exercise: no more than 100 bpm

17. T ARGET H EART R ATE Upper and lower limits 60-90% maximum heart rate or 50-85% heart rate reserve

18. S AFE L OWER L IMIT THR Z ONE (220-age) x 60% = Lower Limit (220-14) x 60% = Lower Limit (206) x 60 % = Lower Limit 123.6

19. S AFE U PPER L IMIT THR Z ONE (220-age) x 90% = Upper Limit (220-14) x 90% = Upper Limit (206) x 90 % = Upper Limit 185.4

20. B LOOD P RESSURE blood force against artery walls Systolic — pressure when pumping Diastolic — pressure when relaxed Normal: 120/80

21. C ARDIOVASCULAR D ISEASE Atherosclerosis Thrombosis Heart attack Stroke

22. C ARDIOVASCULAR B ENEFITS OF E XERCISE Reduces the risk of dying prematurely Strengthens heart, makes more efficient Decreases atherosclerosis Clears fats from bloodstream

23. R ISK F ACTORS I can control 3 Inactivity 3 Obesity 3 High blood pressure 3 High cholesterol 3 Stress/tension  Smoking I can’t control Gender Heredity Age

24. Q UESTION ? What are the two types of cholesterol called? What are the effects of each type of cholesterol on CV disease risk?

25. A NSWER LDL cholesterol (this cholesterol damages arteries) HDL cholesterol (this cholesterol helps get rid of LDL cholesterol) It is important for LDL cholesterol not to be too high, and HDL cholesterol not to be too low (suggested ratio of no greater than 4:1).

26. C ARDIOVASCULAR B ENEFITS OF E XERCISE Helps control weight Improves concentration Promotes positive self-concept Reduces feelings of depression and anxiety

27. Q UESTION ? What are some of the ways to assess cardiovascular fitness?

28. A NSWER In a laboratory, a running or cycling test can measure how much oxygen you can use when exercising (special equipment is needed for this test). This test is called maximal oxygen uptake

29. A SSESSMENTS FOR C ARDIOVASCULAR F ITNESS Mile Run Pacer Test Step Test