Download PHYSICAL FITNESS AND CARDIOVASCULAR ENDURANCE

PHYSICAL FITNESS AND
CARDIOVASCULAR
ENDURANCE
LESSON #2
WHAT IS FITNESS?
• PHYSICAL FITNESS DEFINITON:
– Ability of the whole body (muscles, skeleton, heart & other body
parts) to do work together efficiently
– Do the most work with the least amount of effort
• 2 CATEGORIES
– HEALTH RELATED FITNESS
– SKILL RELATED FITNESS
CARDIOVASCULAR TRAINING
• F.I.T.T. FORMULA
– FREQUENCY
– INTENSITY
– TIME/DURATION
– TYPE
FREQUENCY
• How often to exercise
• Minimum – 3 X’s weekly
• Maximum – 4-5 X’s weekly
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
TYPE
• The kind of exercise you choose to
participate in
• Minimum – low impact exercise – walking
• Maximum – high impact exercise - running
TARGET HEART RATE
• Exercise within your target heart rate to
get maximum benefits of exercise
• Maintain range for at least 15-30
continuous minutes
• Maximum heart rate = 220 – age
– Fastest your heart can beat without collapse
• Target heart rate range = 70-85% of
maximum heart rate
Factors Affecting Heart Rate
• Sex: 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
• Ingesting food: It takes extra energy to
digest a meal
• Posture: The more prone, the lower the
heart rate.
THE CARDIOVASCULAR
SYSTEM
YouTube - How the Body Works Inside the Heart.url
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