1. Cardiovascular Fitness

2. 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

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

4. 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

5. Average Heart Rate Elderly Adult Males Adult Females Children Newborns
~ 50 – 65 BPM
Adult Males
~ 70 BPM
Adult Females
~ BPM
Children
~ 100 BPM
Newborns
~ 140 BPM

6. 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 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

7. 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

8. Target Heart Rate

9. 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

10. 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

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

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

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