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

2. How the Heart Works

4. 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.

5. 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

6. 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

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

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

9. 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

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

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

12. 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 minutes to get maximum benefits of exercise

13. 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

14. 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
= 206 x .70 = 144 (fit individual)
= 206 x .65 = 131 (unfit or unhealthy individual)
THIS IS THE LOWEST YOUR HEART RATE SHOULD BE TO EXPERIENCE THE BENEFITS OF YOUR EXERCISE

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

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

17. 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.