Presentation on theme: "CARDIOVASCULAR FITNESS"— Presentation transcript:
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 levelLook goodAbility to provide oxygen continuously to working muscles over an extended time
3 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.
4 Circulatory and Respiratory Systems The heart and lunges work togetherBlood picks up oxygen from the lungs and carries it to the heartThe heart transports blood (carrying oxygen and nutrients) around the body.The lungs oxygenate the blood and remove carbon dioxide
5 The HeartLeft ventricleCapillariesVeinsRight ventricle
6 Monitoring Heart Rate Heart rate is affected by Normal heart rate positionactivity levelbody sizeNormal heart rateadults: 70 bpmchildren: 100 bpm
8 Question?How does good cardiorespiratory fitness benefit each of the following: the heart, the lungs, the blood, and the cells?
9 Answer The heart benefits by being able to pump more blood per beat. The lungs are able to increase the amount of oxygen that
10 Answer continuedThe blood can carry more oxygen to the working muscles.The cells adapt by being able to extract and use more oxygen.
11 Question?What types of activities are likely to improve aerobic fitness?
12 AnswerAerobic 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 Cardiovascular Fitness Facts The cardiovascular system benefits becausethe 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 Measuring Heart Rate Pulse pressure of blood on artery wallsUse fingers rather than thumbCount 10 sec. and multiply by 6
15 Measuring Heart Rate Resting Heart Rate taken just after waking and in the same body position each timeNormal: bpm
16 Measuring Heart Rate Recovery Heart Rate pulse after exercise 5 min after exercise: 120 bpm10 min after exercise: no more than100 bpm
17 Target Heart Rate Upper and lower limits 60-90% maximum heart rate or 50-85% heart rate reserve
18 Safe Lower Limit THR Zone (220-age) x 60% = Lower Limit(220-14) x 60% = Lower Limit(206) x 60 % = Lower Limit123.6
19 Safe Upper Limit THR Zone (220-age) x 90% = Upper Limit(220-14) x 90% = Upper Limit(206) x 90 % = Upper Limit185.4
20 Blood Pressure blood force against artery walls Systolic — pressure when pumpingDiastolic — pressure when relaxedNormal: 120/80
22 Cardiovascular Benefits of Exercise Reduces the risk of dying prematurelyStrengthens heart, makes more efficientDecreases atherosclerosisClears fats from bloodstream
23 Risk Factors I can control Inactivity Obesity High blood pressure High cholesterolStress/tensionSmokingI can’t controlGenderHeredityAge
24 Question? What are the two types of cholesterol called? What are the effects of each type of cholesterol on CV disease risk?
25 Answer 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 Cardiovascular Benefits of Exercise Helps control weightImproves concentrationPromotes positive self-conceptReduces feelings of depression and anxiety
27 Question?What are some of the ways to assess cardiovascular fitness?
28 AnswerIn 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 Assessments for Cardiovascular Fitness Mile RunPacer TestStep Test