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DAY 1
EKG TESTING (September 28)
What is an EKG?
 An EKG, or Electrocardiogram, is a non-invasive, completely painless test, which
evaluates the health of your heart by measuring its electrical activity.
 It determines if there is an irregular or dangerous heartbeat that can’t be detected with
a stethoscope.
DAY 2
What is the purpose for the test?
 EKG testing helps identify irregular heart conditions that can cause Sudden Cardiac
Death (SCD) which affects young students and athletes. (see Day 4 for condition
specifications)
 Sudden cardiac death, which can have multiple causes, accounts for approximately
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300,000 deaths per year in the United States, topping deaths from lung cancer, breast
cancer, and AIDS - 3,000-6,000 are young adults (under age 35).
The first sign of cardiac disease in the young is often sudden death.
By estimate, as many as 300 people will die from the silent heart condition HCM each
year, of which the vast majority will be under 18.
DAY 3
How is the test done?
 You will lie down on a table and 10 adhesive pads (electrodes) will be placed on arms,
legs, and chest.
 A wire is then attached to each electrode connected to a special recording machine.
 During the EKG, electrical signals from their heart are sent from the electrodes to the
EKG machine.
 The EKG machine records a reading of the heart rate and electrical activity on paper.
This will only take about 2-3 minutes.
DAY 4
Sources: http://www.healthsystem.virginia.edu,
http://www.mayoclinic.com/health/long-qt-syndrome/DS00434
Detection with EKG / Heart Disorders:
Some conditions which may cause changes in the EKG may include, but are not limited to, the
following:
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HMC- Hypertrophic cardiomyopathy is a genetic abnormality that enlarges the
heart’s left ventricle and sometimes leads to fatal, heart-rhythm disturbances.
Statistically, HCM is present in one in 500 people.
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LQTS- long QT Syndrome is a heart rhythm disorder that can potentially cause fast,
chaotic heartbeats. The rapid heartbeats, caused by changes in the part of your heart
that causes it to beat, may lead to fainting. In some cases, your heart's rhythm may beat
so erratically that it can cause sudden death.
Heart attack - also called myocardial infarction; damage to the heart muscle due to
insufficient blood supply.
Day 5
Define Cardiovascular Fitness
Cardiovascular Fitness
Cardiovascular fitness relates to the condition of the heart, blood and blood vessels, and is the
capacity of the heart and lungs to deliver blood and oxygen to the working muscles during
exercise
Day 6
Benefits of improved Cardiovascular System
Physical:
 Increased blood HDL (good) cholesterol levels
 Increase VO2 Max (cardiac output) score
 Decrease risk of some cancers (colon, breast, prostate)
 Decrease blood glucose levels
 Decrease % body fat
 Decreased blood pressure
 Decrease risk of developing:
o Cardiovascular Disease
o Type 2 Diabetes
o Obesity
 Slows the aging process
Day 6
Benefits of improved Cardiovascular System (continued)
Mental:
 Enhances ability to cope with stress
 Increases alertness
 Improves self image
 Improves academic performance
Day 7
Aspects of Heart Rate
Heart Rate:
 Monitoring your heart rate is the easiest way to determine if you are exercising at an
effective and safe level.
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.
Day 8
Aspects of Resting Heart Rate
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)
 Resting Heart Rate in PE:
o Taken with HRM
o Should be taken as long as possible
o Student should not: talk, drink caffeine, or workout prior to test
o Student should get 8 hours of sleep the night before RHR test
 More fit individuals have lower RHR because their hearts are more efficient with each
pump (stroke volume is larger).
o Michael Phelps has a RHR in the mid 30’s
Day 9
Target/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.
Target Heart Rate:
 By exercising in your heart rate zone, your body will receive the maximum
cardiovascular benefits.
EXAMPLES:
 60-90%=Aerobic Fitness (Best range for cardio vascular improvement)
 90-100% =VO2 Max (Anaerobic Fitness)
Day 10
Ways to train the heart to become more efficient
Overload Principle as it pertains to Cardiovascular Fitness
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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.
Day 11
Ways to train the heart to become more efficient
Specificity as it pertains to Cardiovascular Fitness
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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.
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Activities- cross country skiing, swimming, biking, snow shoeing, step aerobics,
treadmills, elliptical trainers and steppers.
Day 12
Ways to train the heart to become more efficient
Progression Principle as it pertains to Cardiovascular Fitness
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An increase in overload gradually for CV activities
Failing to follow the principle of progression is a common reason for dropping out of an
exercise program
Example- Increasing frequency, intensity, or time of activity
Day 13
Aerobic and Anaerobic Fitness
Aerobic Fitness- means with oxygen.
 Aerobic exercises use oxygen to provide energy.
 Three criteria in order for an activity to be considered aerobic:
1- It must use large muscle groups
2- It must use large amounts of oxygen
3- It must be performed continuously
 Two types of aerobic activity (primary and secondary)
 Primary- meets three criteria listed above
 Secondary- meets three criteria, but not as well
Primary Aerobic Example:
 Jogging, cross country skiing, long distance swimming, walking, cycling
Secondary Aerobic Example:
 Basketball, tennis, circuit training, etc…
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.
Day 14
Obesity rates in the USA
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Showcase importance of cardiovascular activity when introducing video (see Day 1)
Show video of obesity rates in the US from 1988-2010 (Center for Disease Control)
http://www.cdc.gov/obesity/data/trends.html