CARDIOVASCULAR FITNESS The ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise.

Why Is Cardiovascular Fitness Important? Increases energy level Look good Ability to provide oxygen continuously to working muscles over an extended time

Why is CV fitness considered the most important fitness component? A high level of fitness means that you have a healthy cardiovascular system. Cardiovascular disease is the leading cause of death in the United States.

Circulatory and Respiratory Systems The heart and lunges work together Blood picks up oxygen from the lungs and carries it to the heart The heart transports blood (carrying oxygen and nutrients) around the body. The lungs oxygenate the blood and remove carbon dioxide

The Heart Left ventricle Capillaries Veins Right ventricle

Monitoring Heart Rate Heart rate is affected by Normal heart rate position activity level body size Normal heart rate adults: 70 bpm children: 100 bpm

Capillaries

Question? How does good cardiorespiratory fitness benefit each of the following: the heart, the lungs, the blood, and the cells?

Answer The heart benefits by being able to pump more blood per beat. The lungs are able to increase the amount of oxygen that

Answer continued The blood can carry more oxygen to the working muscles. The cells adapt by being able to extract and use more oxygen.

Question? What types of activities are likely to improve aerobic fitness?

Answer Aerobic activities (jogging, swimming, biking, hiking) of a sufficient intensity and duration. An exercise session of 20 minutes or more, at a heart rate in the target zone, will improve aerobic fitness.

Cardiovascular Fitness Facts The cardiovascular system benefits because the stress of exercise causes adaptations (changes) to the cardiovascular system. the body adapts to the stress of exercise by becoming stronger and more efficient.

Measuring Heart Rate Pulse pressure of blood on artery walls Use fingers rather than thumb Count 10 sec. and multiply by 6

Measuring Heart Rate Resting Heart Rate taken just after waking and in the same body position each time Normal: 50-100 bpm

Measuring Heart Rate Recovery Heart Rate pulse after exercise 5 min after exercise: 120 bpm 10 min after exercise: no more than 100 bpm

Target Heart Rate Upper and lower limits 60-90% maximum heart rate or 50-85% heart rate reserve

Safe Lower Limit THR Zone (220-age) x 60% = Lower Limit (220-14) x 60% = Lower Limit (206) x 60 % = Lower Limit 123.6

Safe Upper Limit THR Zone (220-age) x 90% = Upper Limit (220-14) x 90% = Upper Limit (206) x 90 % = Upper Limit 185.4

Blood Pressure blood force against artery walls Systolic — pressure when pumping Diastolic — pressure when relaxed Normal: 120/80

Cardiovascular Disease Atherosclerosis Thrombosis Heart attack Stroke

Cardiovascular Benefits of Exercise Reduces the risk of dying prematurely Strengthens heart, makes more efficient Decreases atherosclerosis Clears fats from bloodstream

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

Question? What are the two types of cholesterol called? What are the effects of each type of cholesterol on CV disease risk?

Answer LDL cholesterol (this cholesterol damages arteries) HDL cholesterol (this cholesterol helps get rid of LDL cholesterol) It is important for LDL cholesterol not to be too high, and HDL cholesterol not to be too low (suggested ratio of no greater than 4:1).

Cardiovascular Benefits of Exercise Helps control weight Improves concentration Promotes positive self-concept Reduces feelings of depression and anxiety

Question? What are some of the ways to assess cardiovascular fitness?

Answer In a laboratory, a running or cycling test can measure how much oxygen you can use when exercising (special equipment is needed for this test). This test is called maximal oxygen uptake

Assessments for Cardiovascular Fitness Mile Run Pacer Test Step Test