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Cardiovascular Fitness
Nicole Prosser
and
Jackson
Sharpless
Why is Cardiovascular Fitness
Important?
• No matter how strong you look, if your circulatory and respiratory systems
cannot meet your muscles’ demand for oxygen, you cannot continue activity
for a long time.
• Exercising to improve cardiovascular fitness will increase your energy level,
help you to improve your appearance by controlling weight, and improve
your ability to deal with the problems you face daily.
• Cardiovascular fitness includes the circulatory system and the respiratory
system.
• Research has shown that body functions improve with use and decline with
disuse. In other words, the heart, lungs, and muscles become stronger when
used more.
Circulatory and Respiratory Systems
• The circulatory and respiratory systems work together to provide muscles
with necessary amounts of oxygen. The more oxygen muscles receive, the
more energy they can produce, making you feel better.
• The two systems work together to carry oxygen throughout the body. As air is
breathed in, the blood picks up oxygen from the lungs and carries it to the
heart.
• The left ventricle of the heart forces blood containing oxygen through the
body by way of arteries, which always carry blood away from the heart.
Arteries branch out in the body and gradually decrease in size to form
capillaries, where food and oxygen are delivered from blood to cells
throughout the body. Capillaries also serve as a bridge between arteries and
veins, which always carry blood toward the heart. The blood in veins only
move toward the heart because one-way valves keep the blood from flowing
backwards when muscles contracted to bring blood back to the heart relax.
The right ventricle of the heart pumps returning blood to the lungs, starting
the process over again.
Monitoring the Heart
• Heart rate varies with the changing needs of your body. When you
are lying down, your heart rate is less than when you are standing.
Running produces a higher heart rate than walking.
• Size also affects heart rate. The average heart rate for adults is 70
beats per minute. In children, the heartbeats about 100 times per
minute.
• One way of knowing how hard your heart muscle is working is to
measure your pulse rate.
Pulse
• Your pulse is caused by pressure of the blood on the artery wall and it
corresponds to your heart beat. The best locations for measuring your pulse
rate are at the wrist and neck, where arteries lie just below the skin.
• Count the number of beats for six seconds and place a zero at the end of that
number, or count the beats for ten seconds and multiply by ten to obtain a
one minute pulse rate.
• Pulse rates may vary for reasons such as excitement, position of the body, and
illness. It is recommended that you take your pulse at rest if you wish to
compare your pulse rate readings while exercising.
Resting Heart Rate
• To measure resting heart rate, take your pulse just after waking in
the morning and before getting out of bed. It should be taken
while you are in a sitting or lying position. A range form 50 to 100
beats per minute for a resting heart rate has been established as
normal by the American Heart Association. However, research
shows that adults with RHR over 70 have a greater risk of heart
attack than those with RHR below 70.
Recovery Heart Rate
• To determine when it is safest to progress in your training, you
should check your pulse to determine your recovery heart rate.
• The guiding principle is that your heart rate should drop to about
120 BPM within five minutes after the workout and be less than
100 BPM after ten minutes.
• If your recovery heart rate is above the beats per minute listed
above, you need to reduce the intensity of your workout.
Blood Pressure
•
•
Blood pressure is the measure of blood force against the
walls of the arteries. It is recorded with two numbers,
the systolic pressure and diastolic pressure. Systolic
pressure represents your blood pressure at the moment
blood is pumped from the heart by the ventricles. The
diastolic pressure is the lower number, representing the
blood pressure when the heart is relaxed and filling
with blood.
Aerobic exercises contribute to blood pressure control.
Normal blood pressure is studied to reduce the risk of
heart attack.
Normal Blood
Pressure Range
120 +
or 80 + or
-
Systolic
pressure
Diastolic
pressure
Cardiovascular Disease
•
•
•
•
•
Cardiovascular disease starts at a young age and causes 43 percent of deaths in the United
States.
Cardiovascular disease is caused primarily by a buildup of fatty deposits on the inner walls of
the arteries. The arterial passageways to become smaller, leading to a condition called
atherosclerosis. The fatty deposits restricting blood flow cause a high blood pressure, which
makes the heart work harder. Fatty deposits can become so great that blood will not flow
through the artery.
Blood can also be blocked by a blood clot (thrombosis) lodged in a narrow passageway.
If blood flow of a coronary artery is blocked, a heart attack occurs. When it happens to an
artery supplying oxygen to the brain, a stroke occurs.
While a heart attack or stroke happens suddenly, the factors contributing to these conditions
can be traced back to a condition that started many years earlier. All nine risk factors are
associated with heart attack.
Cardiovascular Benefits of Exercise
• Participating in activities that promote cardiovascular fitness
strengthens the heart and reduces atherosclerosis. Active people
are better able to clear fats from their blood stream as a result of
exercise.
• One way to obtain additional energy is to increase the oxygen
supply to muscles by exercising the heart. The trained heart beats
fewer times per minute that the heart of someone who is not
physically fit.
• Concentration, ability to cope with stress, and self-concept are
improved with exercise.
Application of Training
Principles
• To increase cardiovascular fitness you must engage
in exercises that involve movements of the large
muscles of the body. You must be able to maintain
these exercises continuously for at least 15 to 30
minutes. Brisk walking or jogging meet the aerobic
requirements.
Principle of Overload
• To develop the heart, you must push it beyond its
normal range and make it pump more blood with
each beat. This additional overload can be placed
on the heart by an increase in the frequency,
intensity, or time (duration), of the exercise
program.
Frequency
• Aerobic activities must be preformed at least three times
per week to reach an adequate level of cardiovascular
fitness. As a beginner, you may elect to walk, swim, or bike
three days per week, then increase the overload by doing
your selected activity four days, then five days, and finally
on a daily basis.
Intensity
• The intensity of a cardiovascular activity may be determined by
the response of the heart rate. If you do not increase it enough,
little or no improvement will occur. On the other hand, exercising
too hart too soon will cause extreme discomfort.
• Your maximum heart rate should not be exceeded and lowers with
age. For best results, your training should increase your heart rate
to a range of 60 to 90 percent of maximum heart rate or at 50 to
85% of heart rate reserve.
Time
• Maintain continuous large muscle group
activity for a minimum of 20 minutes. As
time is increased, intensity is increased.
Principle of Progression
• Since your heart adjusts to the workload you place
on it, the overload must be periodically increased in
order for improvement to occur. Progressive
increase in overload places additional stress on
your cardiovascular system and produce additional
improvement.
Principle of Specificity
• Aerobic exercises that best promote cardiovascular fitness involve
activities that can be preformed for at least 15 minutes without
gasping to catch your breath. These activities includes jogging,
dancing, swimming, bicycling, racquetball, and soccer.
• Anaerobic exercises use oxygen faster than the body can replenish
it and can only be done for a short period of time. Examples of
these activities include the 220-yard dash or the 50-yard freestyle
swimming events.
Setting Goals for
Cardiovascular improvement
Cardiovascular Goal Setting
Distance for Health Fitness Standards
Less
Close
Exceeds
Difference Between
Test Score and
Health Fitness
Standard
2 minutes +
0 to 2 minutes
0 or better
Recommended
Range for Goals
30 seconds to 5
minutes
30 seconds to 5
minutes
0-45 seconds