1. Cardiovascular Fitness
Deanna Cromer
Grade Level 10th

2. Total Fitness Five components of Total Fitness Cardiovascular fitness
Muscular Strength
Muscular Endurance
Body Composition
Flexibility

3. Cardiovascular Benefits

4. Physical Benefits Strengthens heart Boost HDL (good) cholesterol
Aids circulatory system
Lower blood pressure
Lower blood fats

5. Mental Health Benefits
Relieve stress and anxiety
Improve sleep patterns
Renew your energy

6. Extra Benefits Strenthen muscles Increase flexibility
Build stronger bones

7. No Exercise = Cardiovascular Disease

8. THE FACTS #1 killer of men and women Death from CVD every 33 seconds
1/6 of deaths under age 65

9. Bigger Risk for Women CVD kills ½ million women a year
1 in 2 deaths from CVD
Risk of stroke increases after menopause

10. Risk Factors High blood pressure Physical inactivity Overweight
Diabetes

11. Who's Active ?

12. American Heart Association Says….
25% Americans report no leisure activity
22% report physical activity 5 X’s a week
60% Americans don’t achieve recommended activity
Men > active than women
Young adults > active than older adults

13. More active = more calories

14. Low Intensity (150-240 cal/hr)
Strolling 1 mile per hour
Cycling on level surface 5mph
gardening

15. Medium Intensity (300-460 cal/hr)
Walking 3-5mph
Cycling 8mph
Tennis (doubles)
Raking leaves

16. High Intensity (500 cal/hr)
Jogging 5mph
Cycling 12mph
basketball

17. Harder work = More benefits
Higher aerobic capacity
Lower mortality rates
Lower stress hormone levels
Reduce tendency for diabetes
Less tendency for blood clots

18. No exercise with weight loss = negative effects
Burn calories slower
Break down muscles
Gain weight back quickly

19. What can you do????
Create a fitness plan

20. Why create a plan? Know when and how to exercise
Control obesity problems
Understand weight management
Feel better about physical appearance

21. Recommended to improve fitness
3-5 times a week
30-60 minutes at a time
65-90% target heart rate

22. Components of a Cardiovascular program
Warm up
Muscular Conditioning
Aerobics
Cool down

23. Build your program!!

24. Warm up-10 min.
Stretching
Low Calisthenics
Walking

25. Muscular Conditioning-10-20 min.
Calisthenics
Weight training
Pulley weights

26. Aerobics min.
Fast walk
Jog/run
Vigorous games
Swim
Bike

27. Cool Down 5-10 min.
Walking
Stretching
Similar to Warm up

28. Importance of a cool down
Slows heart rate and metabolism
Prevents blood pooling
Prevents dizziness and fainting
Returns body to homeostatis

29. Reminders for your successful program
Start slow
Include warm up and cool down
Progress gradually
Schedule regularly
Include variety

30. Credits