Cardiovascular Fitness!

“The most important piece of all 5 health related fitness components.”

Regardless of how strong, flexible, and lean your body is, activity cannot be continued

without enough oxygen supply to the working muscles.

Surprise!

Aerobic Fitness/Exercise: Aerobic exercises are also called

cardiovascular exercise, the kind that get your heart pumping and your breath coming short.

Examples: running, swimming, cross-country skiing and many group fitness classes.

Aerobic exercises burn calories more effective than anaerobic exercises and are your best choice if exercising to lose weight.

Aerobic vs Anaerobic Activity

Anaerobic Fitness/Activity: Anaerobic workouts are also called "resistance

training." These workouts push your muscles to work against above-average resistance to strengthen the muscles.

Examples: Weight lifting, calisthenics and yoga. Because anaerobic workouts target muscle

growth, they are the best choice if your fitness goals center on strength, or muscle mass.

Aerobic vs Anaerobic Activity

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

measure of blood force against the walls of the arteries

Vocabulary – jot these down

pulse—

resting heart rate—

blood pressure—

heart rate that should not be exceeded during exercise; found by subtracting one's age from 22060 to 90 percent of the maximum heart rate; results in greatest cardiovascular benefits from exercise

Vocabulary

maximum heart rate—

target heart rate—

Increases energy level

Look good

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

Why Is Cardiovascular Fitness Important?

The body's ability to provide oxygen continuously to muscles as work is performed over an extended period of time.

Primarily aerobic activity Involves 2 systems:

◦ Circulatory System◦ Respiratory System

Cardiovascular Fitness:

Made up of heart, blood, blood vessels

Circulatory System: Overview

Arteries ALWAYS carry blood AWAY from the Heart.

Veins ALWAYS carry blood TO the Heart.

Arteries & Veins

Involves lungs and air passages. Blood runs into the lung cavity and picks up

oxygen that is carried throughout the blood to the working muscles.

Respiratory System Overview

**Circulatory and Respiratory systems work together to

provide the muscles with the necessary oxygen to complete

the activity!

Varies with the changing needs of your body Effects on Heart Rate:

◦ Intensity of the exercise you are engaged in◦ Body size◦ Stress◦ Genetics◦ Environmental changes

Normal heart rateadults: 70 bpmchildren: 100 bpm

Heart Rate

Ideally should be taken right after waking up in the morning.

Can determine CV fitness level improvement

RHR is lower in active individuals◦ This means that an active

individual pumps more blood with each beat that a non active person.

◦ Active people have more efficient hearts than sedentary people

Normal = 50-100 bpm

Resting Heart Rate

220-age = Max Heart Rate (MHR) MHR x .6 = lower limit MHR x .9 = upper limit

Calculate your target heart rate range Was your heart rate you calculated from

going up one flight of stairs in your range? Explain what this means.

Target Heart Rate Range during cardiovascular exercise

Target Heart Rate Upper and lower limits

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

Target Heart Rate Formula

Safe Lower Limit

• (220-age) x 60% = Lower Limit

• (220-14) x 60% = Lower Limit

• (206) x 60 % = Lower Limit

• 123.6

Target Heart Rate Formula

Safe Upper Limit

• (220-age) x 90% = Upper Limit

• (220-14) x 90% = Upper Limit

• (206) x 90 % = Upper Limit

• 185.4

Increases energy Works out the body's most important muscle:

The heart! Increases heart and lung function:

◦ Ability to transport, utilize and supple oxygen to the body and working muscles

◦ If you don’t use it, you'll lose it. Prevents Cardiovascular disease and fatty build

up in the artery wall (Atherosclerosis)◦ Heart doesn’t have to work as hard because there is

not fatty tissue blocking its pathway! Lowers blood pressure Increases appearance

Benefits of Cardiovascular activity!

Maximal Heart Rate

Blood Pressure blood force against artery walls

Systolic — pressure when pumping

Diastolic — pressure when relaxed

Normal: 120/80

Measuring Heart Rate

Atherosclerosis

Thrombosis

Heart attack

Stroke

Cardiovascular Disease

Thrombosis

Atherosclerosis

Stroke

Those who think they have not time for bodily exercise will sooner or later have to find time for illness.  ~Edward Stanley

I can control Inactivity Obesity High blood pressure High cholesterol Stress/tension Smoking

Risk Factors

I can control Inactivity Obesity High blood pressure High cholesterol Stress/tension Smoking

Cardiovascular Benefits of Exercise

Reduces the risk of dying prematurely

Strengthens heart, makes more efficient

Decreases atherosclerosis

Clears fats from bloodstream

Overload principle◦ To develop the heart muscle, you must push it

beyond its normal range and make it pump more blood with each beat.

◦ FIT principle

*Improving Cardiovascular Fitness*

Live Healthy!