Today in PEAC 1001:

1. Today in PEAC 1001: Concepts 7 & 8 Cardiovascular fitness Discuss Quiz 1

2. Concept 7 Cardiovascular fitness Cardio fitness testing Health benefits Heart rate zones Calculations Concept 8 Aerobic activity Outline and objectives

3. Importance “___________________ is probably the most important aspect of physical fitness because of its importance to good health and optimal physical performance.” HEALTH PHYSICAL PERFORMANCE

4. Heart disease “Active people will have _____ health risks even if their cholesterol, blood pressure, and body fat levels were identical to a matched set of inactive/unfit people.”

5. Cardiovascular fitness ________________ Cardiovascular endurance Cardiorespiratory fitness _______________ Cardiovascular terms SYNONYMOUS WITH ONE ANOTHER

6. Cardiovascular system • Body’s delivery system • Includes the ___________ _______________________ • The process transports oxygen through the body

8. Cardiovascular fitness Requires… • Fit ________________ • Fit respiratory system • Fit muscle tissue to effectively use oxygen

9. Fit vascular system • Movement of de- and oxygenated blood through heart • _______________________________: unhealthy arteries  potential blockages  hindering effective movement of oxygenated blood

10. Fit respiratory system • Respiratory: ___________________________ • Requires adequate hemoglobin, the oxygen-carrying component in blood • Deficiency in this ability is called _______ • Expiration:___________________________ • Body must be able to obtain and efficiently use the oxygen required to perform the movement

11. Fit muscle tissue • Required to _____________________ • Muscles must be able to use the inspired oxygen to perform the movement • This is an __________ process

12. Arteries vs. veins • Arteries • carry ____________blood from heart to the system • Veins • Carry _______________blood to heart from the system

13. Pulse • When: immediately following exercise, or at rest in the morning/evening -depends on active vs. resting HR • Where: __________________________ • Duration: 10 - 15 seconds - x6 or x4= BPM

14. Testing cardiovascular fitness • VO2max test –_________________ • 1-mile walk test • Count HR after test, find ranking • Step test • 3-minutes, count HR, find ranking • 12-minute run test • Score in miles • 12-minute swim test • Score in yards

15. VO2max test

16. Calculating max heart rate ________________________________ APMHR = 220 – age For a 20 year old: 220-20=200 *or the new way… 208-(0.7 x age)=APMHR For a 20 year old: 208-(0.7 x 20)=194

17. Calculating HRR Percent of heart rate reserve HRR = ___________________________________ Max: 194bpm- Resting HR: 68bpm =HRR: 126 bpm

18. Calculating threshold HR Threshold is ____________________________ ______________________ Threshold rate = [HRR X %Intensity low] + resting HR HRR: 126bpmxIntensity 40%: 0.40+resting HR:68 bpm Threshold rate = 118 bpm

19. Calculating upper limit HR Highest HR value that should be attained at a given intensity. Upper limit HR = [HRR X %Intensityhigh] + resting HR HRR: 126bpmxIntensity: 0.85+Resting HR: 68bpm Upper limit = 174 bpm

20. FIT formula, CV health F = 3-5 days/week I = ________________ T = ____________________ T = large muscle groups, directly employing CV system

21. Program design • Set reasonable ____________goals • Is 5 days a week practical? • Work up to a _________________ • Start with 20 minutes/session and gradually increase • Begin with an exercise type that you enjoy