Chapter 7 Cardiovascular Fitness What Is Cardiovascular fitness

Chapter 7 Cardiovascular Fitness

What Is Cardiovascular fitness? • The bodies ability to provide OXYGEN continuously to MUSCLES as work is performed over an EXTENDED PERIOD OF TIME.

Parts of Cardiovascular Fitness • Two Body Systems – Circulatory – Respiratory • Air is taken in the blood picks up the oxygen from the lungs and takes it to the heart pumps the blood all over the body.

Heart • Four Chambers • 2 pumps CLICK ME • Right pump blood to lungs • Left pump blood all over body

Arteries, Veins, & Capillaries • Arteries – Carry blood away from the heart to the muscles • Capillaries – Bridge between arteries and vein – Drop off oxygen – Pick up waste • Veins – Carry blood back to the heart – Use muscles and valves to assist in blood flow

Monitoring Heart Rate • Pulse – Caused by pressure of blood against artery wall – Corresponds with heart beat – Should be taken at the wrist (radial) or neck (carotid) using your index and middle finger

Blood Pressure • Measure of blood force against artery wall • Recorded with two numbers – Systolic pressure when heart is contracted – Diastolic pressure when heart is relaxed • Normal Range 120/80 • Healthy Range 100/70

Heart Rates • • Resting Heart Rate Maximum Heart Rate Target Heart Rate Recovery Heart Rate

Resting Heart Rate • Pulse rate at rest (no activity) • Should be taken when you first wake up in a sitting or lying down position • Normal 50 -100 bpm • Healthy below 70 bpm

Maximum Heart Rate • Found by subtracting your age from 220 – Max. HR = 220 -age – Max. HR = 220 -15 – Max. HR = 205 • Should never be exceeded when exercising • Decreases with age

Target Heart Rate • Desired INTENSITY level when training • Found by taking 60% of Max. HR (lower limit) and 90% of Max. HR (upper limit) • Lower limit = (220 -age) x 60% • Upper limit = (220 -age) x 90%

Recovery Heart Rate • Used to determine when to progress your workout • Pulse should drop to 120 bpm Five minutes after working out • Pulse should drop to 100 bpm Ten minutes after working out

Cardiovascular Disease • Atherosclerosis • Thrombosis • Heart Attack blockage of an artery feeding the heart • Stroke blockage of an artery feeding the brain

Benefits of Cardiovascular Exercise • Decrease in atherosclerosis and heart disease • Increase in # of arteries on heart muscle • Increase in energy

Benefits Continued • Improved appearance – Controls weight • Stronger Heart – Pumps more blood more efficiently • Mental Benefits – Increase in concentration – Helps cope with stress – Better self-concept

Principle of Overload Minimum Requirements • Frequency 3 x per week (daily is best) • Intensity 60% of Max. HR • Time 20 minutes per session

Principle of Progression • Gradually increase overload over time – Frequency • # of times per week • Ex. 3 x 4 x per week – Intensity • Target Heart Rate • Ex. 60% 70% of Max. HR – Time • Distance Traveled 1 mile – 2 miles • Time of Activity 20 minutes – 30 minutes

Principle of Specificity • Aerobic Exercise means the activity needs oxygen so it can be performed for a long duration. • Anaerobic Exercise means the activity doesn’t need oxygen because the body uses the oxygen faster then it can replace it. • Aerobic exercise is needed to increase cardiovascular fitness

Aerobic Exercises • • • Swimming Biking Running Speed Walking Aerobics Hiking • • • Elliptical Machines Rowing Machines Jumping Rope Aerobic Dancing Stairmaster Roller Blading