Download Day 1- Resting Heart Rate/Recovery Heart Rate/Training Heart Rate

ALF Cardiovascular Unit Study Packet
How to find pulse:
-Use fingers, not thumb.
-Carotid Artery is found in neck.
-Radial Artery is found on wrist.
-During exercise, take pulse for 10 seconds and X (multiple) by 6.
-Any longer than 10 seconds while exercising will be inaccurate.
Resting Heart Rate/Recovery Heart Rate/Training Heart Rate
Recovery Heart Rate:
-The ability of the heart to return to near resting levels 2-3 minutes after prolonged
exercise, the stronger the Cardiovascular System.
Resting Heart Rate:
-It is best to take a Resting Heart Rate when you first wake up in the morning while you
are still lying in bed. Take your heart rate for 1 minute (60 seconds)
These are Approximately Figures:
Females- Should be in the low 70’s
Males- Should be in the high 50’s
Training Heart Rate:
-By exercising in your heart rate zone, your body will receive the maximum
cardiovascular benefits.
Target Heart Rate
Heart Rate:
Monitoring your heart rate is the easiest way to determine if you are exercising at an
effective and safe level.
Resting Heart Rate:
It is best to take a resting heart rate when you first wake up in the morning while you are
still lying down in bed. Take your heart rate for 60 seconds.
Maximum Heart Rate:
Reaching your maximum heart rate can be dangerous because you may be exercising at a
higher rate than your heart can handle.
Training Zone:
By exercising in your heart rate zone, your body will receive the maximum
cardiovascular benefits.
Training Heart rate Calculation
Minimum THR_______________
Maximum THR_______________
Step 1
220-age= _____________
(MHR)
Step 2
_________ X .60= __________Min. THR
(MHR)
Step 3
________ X .85= ___________Max. THR
Cardiovascular Fitness - Relates to the condition of the heart, blood and blood vessels.
F.I.T Principles: As they relate to Cardiovascular Fitness
Frequency- How Often= 3-5 days per week. Frequency refers to the number of times per
week training should be done.
Intensity- How Hard= 60-85% of heart rate. Intensity is determined by your working or
target heart rate which is dictated by how hard you exercise.
-Refers to training heart rate calculations and why it should be 150 for high school
adolescents.
Time-How Long= Maintain Aerobic or higher intensity for minimum of 20 minutes,
preferably 30-60 minutes.
-Lower intensity activity should be conducted over a longer period of time.
Overload Principle as it pertains to Cardiovascular Fitness
-Good Cardiovascular fitness is achieved and maintained through regular exercise that
places a greater than normal physical demand on the heart and lungs.
-Example- Increasing and maintaining a Training Heart rate.
Specificity as it pertains to Cardiovascular Fitness
-Devoting time and effort to activities that inherently lead to an increased heart rate for
extended periods of time.
-Example- Weight lifting won’t improve your Cardiovascular Endurance (Fitness)
but running will.
-Activities- cross country skiing, swimming, biking, snow shoeing, step aerobics,
treadmills, elliptical trainers and steppers.
Aerobic and Anaerobic Fitness
Aerobic Fitness- means with oxygen.
-Aerobic activity is long, rhythmic, continuous, and moderate intensity.
-Aerobic exercises use oxygen to provide energy.
Aerobic Examples: jogging, cross country, skiing, long distance swimming, power
walking, stationary bike, step aerobics and soccer.
Anaerobic Fitness- means without oxygen.
-Does not use oxygen to produce energy. Instead, uses stored sugar (Glycogen) within
the muscle cells that are quickly used up.
-Anaerobic is short, intermittent and high intensity.
Anaerobic Examples: football, sprints, gymnastics, wrestling and volleyball.
Benefits of improved Cardiovascular System
Physical:
-Increased cardio output.
-Decreased blood pressure.
-Reduce risk of cardio disease.
-Slows the aging process.
Mental:
-Enhances ability to cope with stress.
-Increases alertness.
-Improves self image.
-Improves academic performance.
Factors: For Cardio Risk
Unalterable:
-Age.
-Gender.
-Family History.
Alterable:
-Percent body fat diet.
-Blood pressure.
-Smoking.
-Exercise.