Download cardiovascular fitness

CARDIOVASCULAR
FITNESS
The ability of the heart, blood
vessels, and respiratory system to
supply oxygen and nutrients to
the muscles during exercise.
Why Is Cardiovascular Fitness
Important?
 Increases
 Look
energy level
good
 Ability
to provide oxygen
continuously to working muscles
over an extended time
Why is CV fitness considered the
most important fitness component?
A high level of fitness means that you
have a healthy cardiovascular system.
 Cardiovascular disease is the leading
cause of death in the United States.

Circulatory and Respiratory
Systems

The heart and lunges
work together

Blood picks up oxygen
from the lungs and
carries it to the heart

The heart transports
blood (carrying oxygen
and nutrients) around the
body.
The lungs oxygenate the
blood and remove carbon
dioxide

The Heart
•Left ventricle
•Capillaries
•Veins
•Right ventricle
Monitoring Heart Rate

Heart rate is affected by
– position
– activity level
– body size

Normal heart rate
adults: 70 bpm
children: 100 bpm
Capillaries
Question?
How does good cardiorespiratory
fitness benefit each of the
following: the heart, the lungs,
the blood, and the cells?
Answer
 The
heart benefits by
being
able to pump more
blood per beat.
 The lungs are able to
increase the amount
of oxygen that
Answer continued
The blood can carry
more oxygen to the
working muscles.
 The cells adapt by
being able to extract
and use more
oxygen.

Question?
 What
types of activities are likely
to improve aerobic fitness?
Answer
Aerobic activities (jogging, swimming,
biking, hiking) of a sufficient intensity and
duration.
 An exercise session of 20 minutes or
more, at a heart rate in the target zone,
will improve aerobic fitness.

Cardiovascular Fitness Facts
The cardiovascular system benefits because
 the stress of exercise causes adaptations
(changes) to the cardiovascular system.
 the body adapts to the stress of exercise
by becoming stronger and more efficient.
Measuring Heart Rate
Pulse

pressure of blood on
artery walls

Use fingers rather
than thumb

Count 10 sec. and
multiply by 6
Measuring Heart Rate
Resting Heart Rate

taken just after
waking and in the
same body position
each time

Normal: 50-100 bpm
Measuring Heart Rate
Recovery Heart Rate

pulse after exercise
5 min after exercise: 120 bpm
 10 min after exercise: no more than
100 bpm

Target Heart Rate
Upper and lower limits
60-90% maximum heart rate or
50-85% heart rate reserve
Safe Lower Limit
THR Zone
(220-age) x 60% = Lower Limit
 (220-14) x 60% = Lower Limit
 (206) x 60 % = Lower Limit
 123.6

Safe Upper Limit
THR Zone
(220-age) x 90% = Upper Limit
 (220-14) x 90% = Upper Limit
 (206) x 90 % = Upper Limit
 185.4

Blood Pressure

blood force against artery walls

Systolic — pressure when pumping

Diastolic — pressure when relaxed

Normal: 120/80
Cardiovascular Disease

Atherosclerosis

Thrombosis

Heart attack

Stroke
Cardiovascular Benefits
of Exercise

Reduces the risk of
dying prematurely

Strengthens heart,
makes more efficient

Decreases
atherosclerosis

Clears fats from
bloodstream
Risk Factors
I can control
 Inactivity
 Obesity
 High blood pressure
 High cholesterol
 Stress/tension
 Smoking
I can’t control
•Gender
•Heredity
•Age
Question?
What are the two types of cholesterol
called?
 What are the effects of each type of
cholesterol on CV disease risk?

Answer
LDL cholesterol (this cholesterol damages
arteries)
 HDL cholesterol (this cholesterol helps get
rid of LDL cholesterol)
 It is important for LDL cholesterol not to
be too high, and HDL cholesterol not to be
too low (suggested ratio of no greater
than 4:1).

Cardiovascular Benefits
of Exercise

Helps control weight

Improves concentration

Promotes positive self-concept

Reduces feelings of depression and
anxiety
Question?
What are some of the ways to
assess cardiovascular fitness?
Answer

In a laboratory, a
running or cycling test
can measure how much
oxygen you can use
when exercising (special
equipment is needed for
this test). This test is
called maximal oxygen
uptake
Assessments for Cardiovascular
Fitness
Mile Run
 Pacer Test
 Step Test
