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

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

3. 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.

4. 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

5. The Heart
Left ventricle
Capillaries
Veins
Right ventricle

6. 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

7. Capillaries

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

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

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

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

12. 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.

13. 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.

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

15. Measuring Heart Rate Resting Heart Rate
taken just after waking and in the same body position each time
Normal: bpm

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

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

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

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

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

21. Cardiovascular Disease
Atherosclerosis
Thrombosis
Heart attack
Stroke

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

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

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

25. 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).

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

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

28. 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

29. Assessments for Cardiovascular Fitness
Mile Run
Pacer Test
Step Test