CARDIOVASCULAR FITNESS Chapter 7 NOTES CARDIOVASCULAR FITNESS
IF YOU DON’T TAKE CARE OF YOUR BODY, WHERE WILL YOUR HEART LIVE?
Many of America's youngsters between the ages of 5 and 8 already show at least one heart disease risk factor: obesity, elevated cholesterol or high blood pressure. This is America's secret tragedy. - Arnold Schwarzenegger
The Cardiovascular System consists of HEART BLOOD VESSELS BLOOD
Your Heart Muscle is … An INVOLUNTARY MUSCLE… Your heart is not Controlled Voluntarily Unlike your muscles that are VOLUNTARY Muscle tissue
The Respiratory system consists of Lungs Air Passages The cardiovascular and respiratory system work closely together
In Your Lungs… Oxygen enters the bloodstream Carbon dioxide leaves the bloodstream and enters the lungs
Blood is carried from the muscles to the heart by VEINS
Blood is carried away from the heart to the rest of the body by ARTERIES
Your heart Your heart has two ways to get more blood to your muscles By Beating Faster Pumping more blood with each beat
More blood with fewer beats Compared to the Heart of a person who is less fit, a fit person’s heart pumps… More blood with fewer beats
Cholesterol is Is a fat like substance found in certain foods like dairy, red meat, and egg yolks Blood requires a certain amount of fat
Cholesterol is carried through the bloodstream by LIPOPROTEINS
Low Density Lipoprotein (LDL) Also known as BAD cholesterol
High Density Lipoprotein (HDL) Known as healthy (good) cholesterol
A Healthy Cardiovascular System Has… A HIGH HDL Level And A LOW LDL Level
WHAT MAKES A HEALTHY CARDIOVASCULAR SYSTEM?
HOW LDL & HDL WORK!
Fibrin is A substance that helps the blood to clot High amounts of fibrin are responsible for Atherosclerosis
Atherosclerosis Is a Narrowing of the arteries
Regular Exercise helps reduce blood clots by … Reducing FIBRIN in the blood
With Regular Exercise, your nervous system … Lowers your Resting Heart Rate BECAUSE the heart pumps more blood with each beat!
AEROBIC ACTIVITY Activity that is steady enough for the heart to supply oxygen needed to the muscles
WHAT ARE WAYS TO BUILD CARDIOVASCULAR FITNESS?
ANAEROBIC ACTIVITY Activity done in SHORT, FAST Bursts It is so intense that your body cannot supply enough Oxygen to sustain it for long periods of time.
During Sprinting or Fast Swimming… Muscles tire when they get too little oxygen
SO HOW MUCH IS ENOUGH???
National Guidelines state that… Teenagers should engage in vigorous activity for at least 20 minutes, 3 or more times per week.
F.I.T. FORMULA FREQUENCY- 3 days a week INTENSITY- 50% to 85% (target zone) TIME- 20 to 60 continuous minutes
For Cardiovascular Fitness, moderate to vigorous exercise must elevate your heart rate… Into the Target Fitness Zone
Sports that Bests Build Cardiovascular Fitness Require… CONTINUOUS ACTIVITY
What are long-term benefits of engaging in physical activity? Physical Activity helps to DEVELOP CARDIOVASCULAR FITNESS AND RESPIRATORY FITNESS