How the Heart Works / F.I.T.T / and CARDIOVASCULAR FITNESS Lesson #2

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Presentation transcript:

How the Heart Works / F.I.T.T / and CARDIOVASCULAR FITNESS Lesson #2

How the Heart Works

Factors Affecting Heart Rate GENDER: adult females average 5 – 10 beats per minute more than men due to supporting more body fat SIZE: Extra body fat causes the heart to work harder TEMPERATURE: A rise in body temperature will raise the heart rate eg. Hot tub, desert DIGESTION: It takes extra energy to digest a meal POSTURE: The more prone, the lower the heart rate.

Heart Terminology Cardio - the heart – about the size of a fist The Heart – a hollow organ containing 4 chambers Septum – wall which divides the heart cavity into a “right heart” & a “left heart” Right Atrium/Left Atrium – holding tanks for the blood Right Ventricle/Left Ventricle – acts as a pump Vascular – systems of blood vessels Veins – bring blood back to the heart Arteries – take blood from the heart to the needy muscles & organs

HEALTH RELATED FITNESS WHAT IS FITNESS? PHYSICAL FITNESS DEFINITON: Ability of the whole body (muscles, skeleton, heart & other body parts) to do work together efficiently Ability to do the most work with the least amount of effort 2 CATEGORIES HEALTH RELATED FITNESS SKILL RELATED FITNESS

CARDIOVASCULAR TRAINING F.I.T.T. FORMULA FREQUENCY INTENSITY TIME/DURATION TYPE

FREQUENCY How often to exercise Minimum – 3 X’s weekly Maximum – 4-5 X’s weekly

INTENSITY How hard to exercise Minimum – heart rate above the lower limit of your training range Maximum – heart rate below the upper limit of training range

TYPE The kind of exercise you choose to participate in Minimum – low impact exercise – walking Maximum – high impact exercise - running

TIME OR DURATION How long to exercise Minimum – 15 minutes Maximum – 30 minutes

TARGET HEART RATE Your target heart rate is the threshold of training you must work out at for the heart to receive any benefits Exercise within your target heart rate for 15- 30 minutes to get maximum benefits of exercise

Calculating your Maximum Heart Rate Target heart rate range = 70-85% of maximum heart rate Maximum heart rate = 220 – age Fastest your heart can beat without collapse

HOW TO FIND THE LOWER END OF YOUR TARGET HEART RATE RANGE 220 – AGE MULTIPY BY .70 IF YOU SMOKE, ARE OVERWEIGHT OR RECOVERING FROM A SERIOUS ILLNESS – MULTIPLY BY .65 220-14 = 206 x .70 = 144 (fit individual) 220-14 = 206 x .65 = 131 (unfit or unhealthy individual) THIS IS THE LOWEST YOUR HEART RATE SHOULD BE TO EXPERIENCE THE BENEFITS OF YOUR EXERCISE

HOW TO FIND THE UPPER LIMIT OF YOUR TARGET HEART RATE RANGE 220 – AGE MULTIPY BY .85 220-14 = 206 x .85 = 175 THIS IS THE UPPER LIMIT YOUR HEART RATE SHOULD BE TO GET THE MOST BENEFITS FROM YOUR EXERCISE

Other Important Terms Recovery Heart Rate – time for heart to return to normal Resting Heart Rate – heart rate when the body is resting

Factors Affecting Heart Rate GENDER: adult females average 5 – 10 beats per minute more than men due to supporting more body fat SIZE: Extra body fat causes the heart to work harder TEMPERATURE: A rise in body temperature will raise the heart rate eg. Hot tub, desert DIGESTION: It takes extra energy to digest a meal POSTURE: The more prone, the lower the heart rate.