Chapter Seven Cardiovascular Fitness The race is not always to the swift but to those who keep on trying.

Objectives zHow can you measure your pulse rate? zWhat benefits are gained from participation in activities promoting cardiovascular fitness? zWhich health risk factors can be controlled with cardiovascular training?

Objectives zHow can the training principles be applied to improve cardiovascular fitness? zHow do you determine the rate at which your heart should be exercised? zHow do you know when it is safe to progress with your cardiovascular training?

Chapter 7 Value zInformation in this chapter will not only help you obtain additional energy and make you feel better, it will assist you in combating cardiovascular disease, the number one cause of death in the United States. zIt is estimated that over half of deaths caused by cardiovascular disease could have been prevented with a change in the person's lifestyle. zAll of us have control over six of the nine risk factors associated with cardiovascular disease. Engaging in physical activity to improve your cardiovascular fitness is perhaps your most important lifestyle decision.

Vocabulary 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 heart rate after exercise measure of blood force against the walls of the arteries condition in which fatty deposits build up on inner walls of arteries, causing narrowing of the arterial passageway pulse — resting heart rate — recovery heart rate — blood pressure — atherosclerosis —

Vocabulary heart rate that should not be exceeded during exercise; found by subtracting one's age from to 90 percent of the maximum heart rate; results in greatest cardiovascular benefits from exercise “with oxygen;” term refers to energy- producing biochemical pathways in cells that use oxygen to produce energy “without oxygen;” term refers to energy producing biochemical pathways in cells that do not require oxygen to produce energy maximum heart rate — target heart rate — aerobic — anaerobic —

Evaluate Goals

Why Is Cardiovascular Fitness Important? zIncreases energy level zLook good zAbility to provide oxygen continuously to working muscles over an extended time

Circulatory and Respiratory Systems zWork together zBlood picks up oxygen from the lungs and carries it to the heart

The Heart zLeft ventricle zCapillaries zVeins zRight ventricle

Monitoring the Heart zHeart rate is affected by yposition yactivity level ybody size zNormal heart rate adults: 70 bpm children: 100 bpm

Measuring Heart Rate Pulse zpressure of blood on artery walls zUse fingers rather than thumb zCount 10 sec. and multiply by 6 Vocabulary Objective

Measuring Heart Rate Resting Heart Rate ztaken just after waking and in the same body position each time zNormal: bpm Vocabulary

Measuring Heart Rate Recovery Heart Rate zpulse after exercise z5 min after exercise: 120 bpm z10 min after exercise: no more than 100 bpm Vocabulary Objective

Measuring Heart Rate Blood Pressure zblood force against artery walls zSystolic — pressure when pumping zDiastolic — pressure when relaxed zNormal: 120/80 Vocabulary

Cardiovascular Disease zAtherosclerosis zThrombosis zHeart attack zStroke Vocabulary

Risk Factors I can control 3Inactivity 3Obesity 3High blood pressure 3High cholesterol 3Stress/tension 3Smoking I can’t control 6 Gender 6 Heredity 6 Age Objective

Cardiovascular Benefits of Exercise zReduces the risk of dying prematurely zStrengthens heart, makes more efficient zDecreases atherosclerosis zClears fats from bloodstream Objective 2 of 3

Cardiovascular Benefits of Exercise zHelps control weight zImproves concentration zPromotes positive self-concept zReduces feelings of depression and anxiety Objective 3 of 3

Maximal Heart Rate Vocabulary Objective 1 of 4

Applying Training Principles Principle of Overload zF zFrequency: minimum 3 times per week zI zIntensity: target heart rate zT zTime: minimum 20 min. at target heart rate Objective 1 of 3

Target Heart Rate zUpper and lower limits y60-90% maximum heart rate or y50-85% heart rate reserve Vocabulary Objective 2 of 4

Target Heart Rate Formula Safe Lower Limit (220-age) x 60% = Lower Limit (220-14) x 60% = Lower Limit (206) x 60 % = Lower Limit Objective 3 of 4

Target Heart Rate Formula Safe Upper Limit (220-age) x 90% = Upper Limit (220-14) x 90% = Upper Limit (206) x 90 % = Upper Limit Objective 4 of 4

Principle of Progression zIncrease overload gradually by: yincreasing pace yincreasing distance Objective 2 of 3

Principle of Specificity zAerobic — with oxygen (best) zAnaerobic — without oxygen Vocabulary Objective 3 of 3

Setting Goals for Cardiovascular Improvement

Record Progress toward Goal

Summary zCirculatory and respiratory systems zPulse zHeart rates zBlood pressure zCardiovascular diseases zBenefits of exercise zApplying training principles using FIT zGoal setting

Objectives How can you measure your pulse rate? What benefits are gained from participation in activities promoting cardiovascular fitness? Which health risk factors can be controlled with cardiovascular training?

Objectives How can the training principles be applied to improve cardiovascular fitness? How do you determine the rate at which your heart should be exercised? How do you know when it is safe to progress with your cardiovascular training?

Study Question zWhen you increase the pace of your run, you are increasing A.frequency. B.intensity. C.time. D.none of the above. Answer

zWhen you increase the pace of your run, you are increasing A.frequency. B.intensity. C.time. D.none of the above.

Study Question zWhich of the following is an appropriate cardiovascular fitness training activity? A.football B.100 yd dash C.swimming D.weight lifting Answer

zWhich of the following is an appropriate cardiovascular fitness training activity? A.football B.100 yd dash C.swimming D.weight lifting

Study Question zIn order for jogging to contribute toward the development of cardiovascular fitness, your target heart rate must be maintained for at least z A. three minutes. B.five minutes. C.ten minutes. D.twenty minutes. Answer

zIn order for jogging to contribute toward the development of cardiovascular fitness, your target heart rate must be maintained for at least z A. three minutes. B.five minutes. C.ten minutes. D.twenty minutes.

Study Question zWhat is the minimum number of days a person would exercise to improve cardiovascular fitness? A. 1 B. 3 C. 5 D. 7 Answer

zWhat is the minimum number of days a person would exercise to improve cardiovascular fitness? A. 1 B. 3 C. 5 D. 7

Study Question zYour friend, who is age 15, wishes to start a jogging program. Using a percentage of maximal heart rate, what would you suggest as a proper starting target heart rate? A. 123 B. 146 C. 155 D. 178 Answer

zYour friend, who is age 15, wishes to start a jogging program. Using a percentage of maximal heart rate, what would you suggest as a proper starting target heart rate? A. 123 B. 146 C. 155 D. 178