1.2.2 – Active lifestyles and your cardiovascular system Learning objectives To be able to define heart rate, stroke volume and cardiac output. To be able to define heart rate and describe the effect training has on resting H.R. To understand the significance of blood pressure. To be able to describe the long term effects of training on the cardiovascular system To describe lifestyle factor the their effects on the cardiovascular system

The heart during exercise Each individual has a maximum heart rate. Maximum heart rate can be calculated below Maximum Heart Rate (MHR) = 220 – age So, a 25 year-old would have a maximum heart rate of - 220 – 25 = 195 bpm

Heart rate, stroke volume and cardiac output: Cardiac output can be calculated by multiplying the stroke volume by the heart rate: cardiac output = stroke volume × heart rate Cardiac output is the amount of blood pumped out of the left ventricle of the heart per minute. Stroke volume is the amount of blood pumped out of the left ventricle per beat. 60 × 90 = 5400 ml

What is your resting heart rate? What is heart rate? “The number of beats per minute” What is your resting heart rate? Find your pulse in your neck (carotid pulse) or on your wrist (radial pulse). Count for 15 seconds x 4 = ____ Beats per minute Photos: © PE Resources Bank

The lower your resting heart rate the fitter you are. Why? The cardiac muscle in a trained athlete is larger and stronger. Each beat forces out a larger amount of blood than a normal heart. It therefore takes less beats in a minute to supply the body with enough oxygen. Photo (Athletics): © Russell Garner on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0. http://www.flickr.com/photos/28686289@N05/2677720863/ Photo (Bike): © ndanger on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0. http://www.flickr.com/photos/ndanger/778074359/ Photo (Basketball): © LOCOG

Immediate effects of exercise The heart rate increases and beats with greater force. Photo (Taekwondo): © LOCOG Exercise makes the body work harder and therefore muscles require more oxygen to continue to work effectively.

How will this effect BLOOD PRESSURE? Immediate effects of exercise Blood is moved from where it is needed least to where the action is. (eg. away from organs to working muscles). Blood vessels widen and narrow at different points. Photo (Tennis): © deshow.net Photo (Judo): © LOCOG How will this effect BLOOD PRESSURE?

Immediate effects of exercise Blood Pressure increases as a result of exercise. More blood is pumped around the body which increases the pressure on the blood vessel walls. What is Blood Pressure? ‘It is the force exerted by blood on the walls of the arteries’ Photo: ©LOCOG

Blood pressure Systolic Pressure Diastolic Pressure Blood pressure is a measure of how well the heart is pumping and vessel are working. The harder they work the more contractions needed. A blood pressure reading shows: Systolic Pressure Diastolic Pressure Average blood pressure between: 100 to 120 60 80 Photo: © Stock.xchng. http://www.sxc.hu/photo/600972

Systolic/Diastolic Pressure Systolic Pressure: This is the maximum pressure in the arteries when the heart contracts. Diastolic Pressure: This is the pressure of blood during the relaxation phase between beats. Photo: © iStock Photo

How can we maintain a healthy/normal blood pressure level?

Blood pressure Factors that maintain a normal blood pressure level: Exercise regularly. Eat less salt in your diet. Maintain the correct body weight. Do not smoke as it reduces the efficiency of the heart and blood vessels Avoid excessive stress and worries Limit alcohol consumption

Long term effects of training How will regular exercise effect an individual CARDIOVASCULAR SYSTEM? What changes will take place? Photos: © LOCOG

Long term effects of training on the cardiovascular system Regular exercise causes the following changes to the heart. 1. Decreased resting heart rate: The heart gets bigger and stronger with training and becomes more efficient. Photo: © LOCOG

Long term effects of training on the cardiovascular system 2. Increased Stroke Volume Regular training will increase stroke volume at both rest and work. This is due to the heart becoming more efficient. Photos: © LOCOG

Describe what you see from these graphs. 3. Heart Rate Recovery Describe what you see from these graphs.

Long term effects of training on the cardiovascular system 3. Heart Rate Recovery Training will result in heart rate recovering quicker after exercise. Photo: © LOCOG

Long term effects of training on the cardiovascular system 4. Healthy Veins and Arteries Long term training will result in the blood vessels becoming more flexible and efficient. Photos: © LOCOG

Lifestyle and The Cardiovascular System What lifestyle factors can have a negative effect on cardiovascular system? Photo: © LOCOG

Lifestyle and The Cardiovascular System 1. High cholesterol. This is due to a high level of fat in an individuals diet. Photos: © Stock.xchng.

Lifestyle and The Cardiovascular System Cholesterol can come in 2 forms: High density lipoprotein (HDL): GOOD CHOLESTEROL This carries cholesterol away from arteries to the liver to be removed from the body. e.g. Fruits, Vegetables and Grains Photos: © Stock.xchng.

Question: A diet high in LDL cholesterol can cause what? Lifestyle and The Cardiovascular System Cholesterol can come in 2 forms: Low density lipoprotein (LDL): BAD CHOLESTEROL This type of FAT can cause harmful deposits in arteries that block the flow of blood. Photo: © Stock.xchng. Question: A diet high in LDL cholesterol can cause what?

Lifestyle and The Cardiovascular System A build up of ‘BAD CHOLESTEROL’ can cause: An increase in blood pressure. Heart problems An increase risk of coronary heart disease or heart attacks. Photo: © iStock Photo

What effect do they have on the cardiovascular system? Lifestyle and The Cardiovascular System 2. Recreational Drugs These include cigarettes (nicotine) and alcohol. What effect do they have on the cardiovascular system? Photos: © Stock.xchng. http://www.sxc.hu/photo/1394750

Lifestyle and The Cardiovascular System Tobacco is a major cause of heart disease and increases blood pressure. Smoking lowers HDL cholesterol levels in the body. This can lead to heart attacks or strokes. Photos: © Stock.xchng. http://www.sxc.hu/photo/909105

Lifestyle and The Cardiovascular System Alcohol in small amounts is thought to increase HDL cholesterol. However, binge and excess drinking can have serious effects. High blood pressure is the main effect of excessive drinking. Photo: © Stock.xchng.

Lifestyle and The Cardiovascular System 3. Poor lifestyle and lack of exercise Inactivity means the cardiovascular system does not get the benefits of exercise. Photo: © Clipart 2012

Lifestyle and The Cardiovascular System 4. STRESS Stress can increase the risk of heart problems. It can increase blood pressure and elevate heart rate. Photo (Studying): © Stock.xchng. http://www.sxc.hu/photo/1126740 Photo (Books): © Stock.xchng. http://www.sxc.hu/photo/1335451