Download UNIT 7 Cardiovascular Fitness

Cardiovascular Fitness (CVF)
• CVF is the ability of the heart, blood vessels,
and respiratory system to supply oxygen and
nutrients to the muscles during exercise.
• CVF is the most important of all physical
fitness components. Without a healthy heart,
muscular strength/endurance, flexibility and
body composition are irrelevant.
• Improved CVF will result in an increase of
injury.
CVF includes the following body systems:
• Circulatory system includes:
-Heart
-blood
-blood vessels
• Respiratory system includes:
-lungs
-air passages
Circulatory and Respiratory Systems
• The heart and lungs work together
• Blood picks up oxygen from the lungs
and carries it to the heart
• The left ventricle uses arteries to
pump oxygenated blood away from
the heart to body
• Arteries decrease in size as they move
further away from the heart until they
form capillaries.
• Capillaries bridge arteries and veins
• Veins carry the deoxygenated blood
back to right ventricle of the heart
• The right ventricle pumps blood to the
lungs where oxygen is received and
carbon dioxide is removed. The
oxygenated blood then returns to the
left ventricle to repeat the cycle
Pulse/Heart Rate
• Pulse is caused by pressure of blood on an artery
wall; corresponds to heart beat/rate
• The best locations on the body to take your pulse
are your wrist and your neck because your
arteries lie just below the skin
• Your heart rate is measured in Beats Per Minute
(BPM)
• Heart rate is affected by
– position
– activity level
– body size
Pulse/Heart Rate
• Your heart is a muscle. The more you exercise it
the stronger it becomes.
• The stronger it becomes, the more efficient it is
at pumping blood and delivering oxygen.
• A stronger heart needs fewer BPM to deliver
oxygenated blood than a weaker heart.
• A weaker heart beats more than a stronger heart
because it is less efficient.
• Normal heart rate
adults: 70 bpm
children: 100 bpm
Resting Heart Rate
• Resting Heart Rate is your heart rate just after
waking in the morning, before getting out of bed
• Resting heart rate should be taken prior to doing
any movement or activity.
• In order to find your true RHR, it is suggested you
take your RHR everyday for several days and find
the average.
• The lower the RHR, the more efficient your heart
is at pumping blood.
Recovery Heart Rate
• Recovery Heart Rate is heart rate after
exercise
• 5 min after exercise: 120 bpm
• 10 min after exercise: no more than
100 bpm
• If this is not true, you need to adjust the
intensity of your workout
Blood Pressure
• Blood Pressure is the measure of blood force
against the walls of the arteries.
• It is measured in Systolic and Diastolic pressure.
• Systolic BP is the higher number and is your
blood pressure at the moment the blood is
pumped from your heart by the ventricles
• Diastolic BP is the lower number and represents
the BP when the heart is relaxed and filling with
blood.
• Normal BP = 120/80
Cardiovascular Disease
• Cardiovascular Disease is the number one
killer in the USA. It causes as many deaths as
cancer, accidents, pneumonia, influenza, and
all other causes of death combined.
Atherosclerosis
• Atherosclerosis is a condition in which fatty
deposits build up on inner walls of arteries,
causing narrowing of the arterial passageway
•Strokes are result of blood clots
occurring in arteries that feed
the brain.
•Clots that occur in arteries
feeding the heart result in heart
attacks
Improving CVF
• To increase CVF, you must engage in exercises
that involves movements of the LARGE muscles
of the body. You must be able to maintain these
exercises from at least 15 to 30 minutes.
• To develop the heart muscle, you must push it
beyond its normal range and make it pump more
blood with each beat.
• Aerobic activities must be performed at least 3
times per week to reach adequate level of CVF.
Improving CVF
• In order to determine if the heart is getting
stronger, you must rely on an external sign of
the heart’s condition, also known as the pulse
rate.
• In order to increase the intensity of your
cardiovascular training, you must increase the
rate at which your heartbeats.
Max HR/Target HR
• Maximum Heart Rate is the heart rate that
should not be exceeded during exercise; found
by subtracting one's age from 220.
• As you get older you MHR decreases.
• Target Heart Rate is 60 to 90 percent of the
maximum heart rate; results in greatest
cardiovascular benefits from exercise
• THR must be maintained for a minimum of at
least 30 minutes.
CVF and the Principle of Overload
• To increase cardiovascular overload, you may
increase the Intensity by increasing the pace. You
may increase the Time by increasing the distance.
• The overload must be periodically increased in order
for improvement to occur.
FREQUENCY At least 3 times a week
INTENSITY
60-90 percent of maximum heart rate
50-85 percent of maximum heart rate reserve
TIME
Minimum of 20 minutes of continuous large muscle group activity
Aerobic and Anaerobic
Aerobic is “with oxygen;” term refers to energyproducing biochemical pathways in cells that
use oxygen to produce energy
• Anaerobic is “without oxygen;” term refers to
energy producing biochemical pathways in
cells that do not require oxygen to produce
energy.
Calculating THR
• Safe Lower Limit
• (220-age) x 60% = Lower Limit
• (220-14) x 60% = Lower Limit
• (206) x 60 % = Lower Limit
• 123.6
Calculating THR
• Safe Upper Limit
• (220-age) x 90% = Upper Limit
• (220-14) x 90% = Upper Limit
• (206) x 90 % = Upper Limit
• 185.4
Cardiovascular Benefits
of Exercise
• Reduces the risk of dying prematurely
• Strengthens heart, makes more efficient
• Decreases atherosclerosis
• Clears fats from bloodstream
Objective
2 of 3
Cardiovascular Benefits
of Exercise
• Helps control weight
• Improves concentration
• Promotes positive self-concept
• Reduces feelings of depression and anxiety
Objective
3 of 3
Assessments for Cardiovascular Fitness
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Mile Run
Pacer Test
Step Test
Maximal Oxygen Uptake