1. Cardiovascular Fitness

2. Cardiovascular fitness is... The ability of the heart, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise

3. Benefits of Cardiovascular Fitness Your Heart is a muscle and when a muscle is worked it becomes bigger A bigger heart can pump more blood with each beat

4. When You Have a Good level of Cardiovascular Fitness Lower body fatness as a result of calories burned Ability to work longer periods of time without getting tired Improved quality of life

5. If You Have a Low Level Of Cardiovascular Fitness You are at Risk For Heart disease Stroke High Blood Pressure

6. Heart Disease Cholesterol is a fatty like substance found in the blood that can clog arteries. When these deposits build up it is known as atherosclerosis HDL: Is good cholesterol. It takes bad cholesterol back to your heart to be processed. HDL is increased with exercise. LDL: Is bad cholesterol. It seeps into your bloodstream and creates fat deposits that contribute to atherosclerosis. LDL is a result of a high fat diet and inactivity

7. How Do You Assess Cardiovascular Fitness VO 2 Max = Is a measurement of how much oxygen your body can process and utilize per minute of physical activity. There are maximal tests like the one shown in the picture and sub- maximal ones

8. What is a Good VO 2 Score? < 2526-3435-4344-5253> PoorFairAverageGoodExcellent

9. How Much Cardio Fitness is Enough At least 3 days a week 60%-80% of Max HR 20 min

10. How To Calculate Target Heart Rate 1. Figure out your Maximum Heart Rate 220 - Age = MHR 2. Figure out your Heart Rate Reserve take your Resting Heart Rate and subtract from your Max HR MHR - RHR = HRR 3. Multiply your HRR by 60% and 80% 4. Add your Resting Heart Rate back in.

11. THR Example Target HR = X% (max HR - RHR) + RHR A 40 year old man with a resting heart rate of 70 wants to find his THR (between 60%-80%) Answer: