Download Cardiovascular Fitness Study Guide

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Cardiovascular Fitness Study Guide
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Cardiovascular Disease is the number 1 cause of death in America!
-It is estimated that over ½ of these deaths could have been prevented with a change in the person’s
lifestyle
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Which two body systems are primarily affected by cardio fitness exercise (Circle Answer)?
a) Circulatory and digestive
b) Respiratory and nervous
c) Respiratory and circulatory
d) Endocrine and skeletal
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To be considered good cardio exercise the activity must have:
-Utilize large muscle groups
-Raise heart rate to target zone
-Last at least 15 minutes
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Short term benefits of cardiovascular fitness:
-
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Long term benefits of cardiovascular fitness:
-Decreases risk of heart disease
-Increases stamina
-Lowers blood pressure and cholesterol
-Lowers body fat
-Improves muscle health
-Reduces sick days
-Decreases risk of osteoporosis
-Decreases arthritis symptoms
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Circulatory and Respiratory systems work together:
-Blood picks oxygen up from the
and carries to the
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Heart Rate is affected by:
-
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Normal Heart Rate:
-Adults:
-Children:

Pulse: Pressure of blood on artery walls
-Use fingers rather than thumb
-Count 10 seconds and multiple by 6

Resting Heart Rate: Taken just after waking up and in the same body position each time
-Normal: 50-100 Bpm
-Assignment: Take resting heart rate tomorrow morning (Record Here:
)
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Recovery Heart Rate: Your pulse after exercise
-5 minutes after exercise: 120 Bpm
-10 minutes after exercise: no more than 100 Bpm
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Blood Pressure: Blood force against artery walls
-Systolic: Pressure when:
-Diastolic: Pressure when:
-Normal: 120/80
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4 Major Cardiovascular Diseases:
-

Circle all of the following health risk factors for cardiovascular disease that you can control:
-Gender
-Obesity
-Smoking -Heredity
-Inactivity
-High Blood Pressure -Stress / tension -Age
-High Cholesterol

Cardiovascular Benefits of Exercise:
-
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Maximal Heart Rate:
-220 – Age: Max HR
-Age 14: 206
-Age 15: 205

Target Heart Rate: 60-90% of your max heart rate
-Lower Limit: 220-Age x 60% (14 year old: 123.6)
-Upper Limit: 220-Age x 90% (14 year old: 185.4)
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Principle of Overload (Cardio):
-F:
-I:
-T:
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Principle of Progression (Cardio):
-Increase overload gradually by:
-
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During this type of exercise oxygen is required to make muscle action occur, lasts an extended period
of time (Circle Answer):
a) Flexibility
b) Anaerobic
c) Anabolic
d) Aerobic

During this type of exercise oxygen is not required to make muscle action occur, usually in short bursts
(Circle Answer):
a) Flexibility
b) Anaerobic
c) Anabolic
d) Aerobic

Principle of Specificity (Cardio):
-Aerobic: With oxygen (Best)
*Example: 5K Run
-Anaerobic: Without oxygen
*Example: 100 Yard Sprint