Cardiovascular Fitness

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Presentation transcript:

Cardiovascular Fitness

Cardiovascular System Respiratory System Lungs: increased need for oxygen The more oxygen your muscles receive, the more energy they can put out Cardiovascular System Heart: increase in heart rate Your heart is a muscle, therefore it becomes stronger when exercised

Cardiovascular System The Heart Holds up to ~12 pints of blood Made of 4 chambers Right & Left Atrium Right & Left Ventricle

Taking your pulse When taking your pulse are you feeling a vein or artery?? Pulse: pressure of blood on the artery wall, corresponding to your heart rate

Average Heart Rate Elderly Adult Males Adult Females Children Newborns ~ 50 – 65 BPM Adult Males ~ 70 BPM Adult Females ~ 75-80 BPM Children ~ 100 BPM Newborns ~ 140 BPM

Heart Rates Should be taken in the morning, before getting out of bed Resting Heart Rate Recovery Heart Rate Should be taken in the morning, before getting out of bed Seated or lying down AHA established a RHR of 60- 100 BPM is normal However, a RHR >70 have a greater risk of heart attacks The amount of time it takes for your heart to return to normal Should drop to ~120 bpm within 5 minutes after working out 100 bpm after 10 minutes

Heart Rates Target Heart Rate 220-age = MHR 220-16= 204 THR Zone: to obtain greatest cardiovascular fitness THR is a desired level of intensity A percent of Maximum Heart Rate: 60%-90% 220-age = MHR 220-16= 204 MHR x 60% = low end of THR 204 x .6 = 122 MHR x 90% = high end of THR 204 x .9 = 183

Target Heart Rate

Target Heart Rate Percent of Heart Rate Reserve: more accurate, takes into consideration RHR Karvonen Method: Exercise HR = % of target intensity (HRR) + Hrrest To find HRR HR Max – Resting HR For example: Target intensity: 70 % HRmax 201 bpm HRrest 50 bpm Exercise HR= 70% (201-50=151) + 50 Exercise HR=155 bpm

Blood Pressure The measure of force against the walls of the arteries Normal: <120 Systolic <80 Diastolic Systolic: how much pressure when the heart beats Diastolic: how much pressure when the heart is relaxed

Cardiovascular Disease ~40% Americans die from it each year The way you live now will effect the way your body is in 20-30 years Clots (thrombosis) Heart Attacks Strokes

Cardiovascular Disease: Risk Factors Inactivity Obesity High Blood Pressure High Levels of Cholesterol Stress & Tension Smoking Sex of Individual Heredity Age CONTROLLABLE!

Benefits of Cardiovascular Fitness Strengthens heart Reduces atherosclerosis Less prone to heart disease Muscles do not tire as easily

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