Chapter SevenCardiovascular Fitness

The race is not always to the swift but to those who keep on trying.

Objectives

How can you measure your pulse rate?

What benefits are gained from participation in activities promoting cardiovascular fitness?

Which health risk factors can be controlled with cardiovascular training?

Objectives

How can the training principles be applied to improve cardiovascular fitness?

How do you determine the rate at which your heart should be exercised?

How do you know when it is safe to progress with your cardiovascular training?

Chapter 7 Value

Information in this chapter will not only help you obtain additional energy and make you feel better, it will assist you in combating cardiovascular disease, the number one cause of death in the United States.

It is estimated that over half of deaths caused by cardiovascular disease could have been prevented with a change in the person's lifestyle.

All of us have control over six of the nine risk factors associated with cardiovascular disease. Engaging in physical activity to improve your cardiovascular fitness is perhaps your most important lifestyle decision.

Vocabulary

caused by pressure of blood on an artery wall; corresponds to heart beat

heart rate just after waking in the morning, before getting out of bed

heart rate after exercise

measure of blood force against the walls of the arteries

condition in which fatty deposits build up on inner walls of arteries, causing narrowing of the arterial passageway

pulse—

resting heart rate—

recovery heart rate—

blood pressure—

atherosclerosis—

Vocabulary

heart rate that should not be exceeded during exercise; found by subtracting one's age from 220

60 to 90 percent of the maximum heart rate; results in greatest cardiovascular benefits from exercise

“with oxygen;” term refers to energy-producing biochemical pathways in cells that use oxygen to produce energy

“without oxygen;” term refers to energy producing biochemical pathways in cells that do not require oxygen to produce energy

maximum heart rate—

target heart rate—

aerobic—

anaerobic—

Evaluate Goals

Why Is Cardiovascular Fitness Important?

Increases energy level

Look good

Ability to provide oxygen continuously to working muscles over an extended time

Circulatory and Respiratory Systems

Work together

Blood picks up oxygen from the lungs and carries it to the heart

The Heart

Left ventricle

Capillaries

Veins

Right ventricle

Monitoring the Heart

Heart rate is affected by position activity level body size

Normal heart rateadults: 70 bpmchildren: 100 bpm

Measuring Heart Rate

Pulsepressure of blood on artery walls

Use fingers rather than thumb

Count 10 sec. and multiply by 6Vocabulary

Objective

Measuring Heart Rate

Resting Heart Ratetaken just after waking and in the

same body position each time

Normal: 50-100 bpm

Vocabulary

Measuring Heart Rate

Recovery Heart Ratepulse after exercise

5 min after exercise: 120 bpm10 min after exercise: no more than

100 bpmVocabulary

Objective

Measuring Heart Rate

Blood Pressureblood force against artery walls

Systolic — pressure when pumping

Diastolic — pressure when relaxed

Normal: 120/80Vocabulary

Cardiovascular Disease

Atherosclerosis

Thrombosis

Heart attack

Stroke

Vocabulary

Risk Factors

I can controlInactivityObesityHigh blood

pressureHigh cholesterolStress/tensionSmoking

I can’t control Gender Heredity Age

Objective

Cardiovascular Benefits of Exercise

Reduces the risk of dying prematurely

Strengthens heart, makes more efficient

Decreases atherosclerosis

Clears fats from bloodstreamObjective

2 of 3

Cardiovascular Benefits of Exercise

Helps control weight

Improves concentration

Promotes positive self-concept

Reduces feelings of depression and anxiety

Objective

3 of 3

Maximal Heart Rate

Vocabulary

Objective

1 of 4

Applying Training Principles

Principle of OverloadFFrequency: minimum 3 times per

week

IIntensity: target heart rate

TTime: minimum 20 min. at target heart rate

Objective

1 of 3

Target Heart RateUpper and lower limits

60-90% maximum heart rate or 50-85% heart rate reserve

Vocabulary

Objective

2 of 4

Target Heart Rate Formula

Safe Lower Limit

• (220-age) x 60% = Lower Limit

• (220-14) x 60% = Lower Limit

• (206) x 60 % = Lower Limit

• 123.6Objective

3 of 4

Target Heart Rate Formula

Safe Upper Limit

• (220-age) x 90% = Upper Limit

• (220-14) x 90% = Upper Limit

• (206) x 90 % = Upper Limit

• 185.4Objective

4 of 4

Principle of Progression

Increase overload gradually by: increasing pace increasing distance

Objective

2 of 3

Principle of Specificity

Aerobic — with oxygen (best)Anaerobic — without oxygen

Vocabulary

Objective

3 of 3

Setting Goals for Cardiovascular Improvement

Cardiovascular Goal Setting

LessthanHealthFitnessStd.

ClosetoHealthFitnessStd.

ExceedsHealthFitnessStd.

Differencebetween testscore & healthfitness std.

2 min. + 0 - 2min.

0 orbetter

Recommendedrange for goals

30sec - 5min.

15 - 90sec.

0 - 45sec.

Record Progress toward Goal

Summary

Circulatory and respiratory systemsPulseHeart ratesBlood pressureCardiovascular diseasesBenefits of exerciseApplying training principles using FITGoal setting

Objectives

How can you measure your pulse rate?

What benefits are gained from participation in activities promoting cardiovascular fitness?

Which health risk factors can be controlled with cardiovascular training?

Objectives

How can the training principles be applied to improve cardiovascular fitness?

How do you determine the rate at which your heart should be exercised?

How do you know when it is safe to progress with your cardiovascular training?

Study Question

When you increase the pace of your run, you are increasingA. frequency.B. intensity.C. time.D. none of the above.

Answer

Answer

When you increase the pace of your run, you are increasingA. frequency.B. intensity.C. time.D. none of the above.

Study Question

Which of the following is an appropriate cardiovascular fitness training activity?

A. footballB. 100 yd dashC. swimmingD. weight liftingAnswer

Study Question

In order for jogging to contribute toward the development of cardiovascular fitness, your target heart rate must be maintained for at least

A. three minutes.

B. five minutes.C. ten minutes.D. twenty minutes.Answer

Study Question

What is the minimum number of days a person would exercise to improve cardiovascular fitness?

A. 1B. 3C. 5D. 7Answer

Study Question

Your friend, who is age 15, wishes to start a jogging program. Using a percentage of maximal heart rate, what would you suggest as a proper starting target heart rate?

A. 123B. 146C. 155D. 178Answer