Chapters 6 and 8 Benefits of Cardiovascular Activity

3 ways that regular Physical Activity (PA) and good fitness contributes to optimal health and wellness: Decrease in _____ and prevention of _____ (hypokinetic: _____, low back pain, _______diabetes, and _____). Alleviate _____ can aid in the rehab of illnesses, incl. diabetes, heart attack, and back pain. Increase in quality of life and good health.

Sedentary Death Syndrome (Se. DS) • Low bone density High blood fat levels Obesity Low cardiovascular _____. These are symptoms of hypokinetic diseases. .

CARDIOVASCULAR DISEASE Studies indicate increased risk of CHD for people who have _____ jobs. Adults who expend many calories/week in active sports and activities have a decreased risk of ____. The American Heart Association elevated sedentary living to the status of _______ for heart disease. The other primary risk factors are ________, high cholesterol, ______, and obesity.

ADAPTATIONS TO EXERCISE Regular PA makes the heart _____ and able to contract more forcefully to pump more _______ with each ______. The result is ____ resting HR. Normal RHR is ____ beats/minute. Some endurance athletes have _________

ATHEROSCLEROSIS Deposits on ______that decrease blood flow and _____ supplies to tissues. This is the result of small damage to cells in the inner wall of the artery. If a clot forms in a heart artery it can lead to heart pain or heart attack.

HEART ATTACK ____ that forms in a _____ artery. This decreases the ______to tissues

Benefits of Regular Exercise Improves circulation to the _________and _________of heart attack or dying from one. The theory is that active people have healthier clearer arteries and possibly increased _________. During a heart attack, the extra (collateral) vessels can help_______blood. Great rehabilitation for CHD or heart attack survivors, when carried out under the _______ of a doctor.

Benefits of Regular Exercise Associated with decreased risk of _________ (high blood pressure). Hypertension is a risk factor for CHD. Cardio exercise can______the blood pressure. Helps increase blood flow to the ______ Helps reduce the risk of _______.

PA AND CANCER The American Cancer Society guideline for the prevention of cancers- “the maintenance of body fat at good levels is one method of reducing risk. “ How does one maintain body fat levels?

DIABETES Too much _______ in the _____. The body cannot make _____ or is unable to use it properly. Type 1 is less common. Type 2 is associated with high levels of body fat. Exercise can _________and improve the body’s ability to use/remove sugar from the blood. This combined with sound nutrition is useful in the _______ of diabetes.

OSTEOPOROSIS Weight bearing exercise and ___________ work to build bone integrity.

LOW BACK PAIN 80% of adults will experience LOW BACK PAIN that limits normal _______. Generally this type of injury is related to ______ and lack of ______ in key muscle groups. Exercise can balance things out if one plans an appropriate program.

EMOTIONAL HEALTH PA has been used to decrease _____ and is often coupled with therapy. PA can reduce the symptoms of ____. Exercise brings on better ________ can be raised through regulation of behavior and performance of new tasks.

AGING Inactive senior citizens have more trouble with ______, falls, and independent functioning. PA can also increase __________.

HYPOKINETIC RISK FACTORS Lack of ______ Poor ______ Smoking _______management Heredity Age ______

Chapter 8 APF CV fitness is extremely important to good health and optimal physical performance.

CV fitness requires fitness of several body systems Fit heart muscle Fit vascular (veins/arteries) system Fit respiratory system Fit blood Fit muscle tissue capable of using oxygen

WOW!!! Moving from low fitness to good fitness levels decreases the risk of hypokinetic disease and death!

FIT Principle for Cardio F: CV fitness can be developed in as few as 3 -6 days per week. Lifestyle activity is less intense= more days/more time. CV activity is more intense= fewer days/fewer minutes. I: Heart Rate Reserve and RPE (appropriate values) T: To build CV fitness, duration should be 30 -60 minutes.

Heart Rate Terminology Maximum HR: The highest HR attained in ______exercise. Usually it is determined through a maximal test using an EKG and performed to _______. Most of us can estimate this. NEW FORMULA: 208 -. 7(age). HRR: percentage of _________: Subtract the resting HR from the Max HR. To get a resting pulse, sit or lay down. This should be counted for a full minute and preferably done _____ in the morning. Threshold of Training: Minimum HR for achieving ________of exercise. Calculated by finding 40% of HRR and then adding it to the RHR. Upper Limit HR: Multiply HRR by ____% and then add in the RHR.

Max HR Calculation Max HR= 208 - (. 7 X age) Example for “Client B”: . 7 * 42 = 29. 4 208 - 29 = 179 is the maximum HR for Client B

Threshold and THR calculation Max HR-RHR= Heart Rate Reserve Example: 179 – 42 =137(HRR) HRR *. 40(40%)= answer + RHR= Threshold Example: 137 *. 40=54. 8 + 42 = 96. 8 HRR *. 85(85%)= answer + RHR=Upper limit Example: 137 *. 85=116. 45+42=158. 45 The target zone begins at 97 and extends to 158

RPE: Rating of Perceived Exertion Pay attention to your body to _______ how hard (intense) your workout is. This can only be done by those people who are experienced in working out. The chart begins at 6 (60 BPM) and ends at 20 (200 BPM) 12 represents threshold HR and 16 tends to be the upper limit of the target zone

Heart Rate Measuring HR: Use _____ (neck) or _____ (wrist) pulse. Gently press with two fingers (NOT thumb) on the ____. Pulse is expressed as _________(BPM). Take a 6 second count and add a 0, or take a 15 second count and multiply by 4.