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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.