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Chapters 6 and 8

Chapters 6 and 8. Benefits of Cardiovascular Activity. 3 ways that regular Physical Activity (PA) and good fitness contributes to optimal health and wellness:. Decrease in _________ and prevention of _________ (hypokinetic: __________ , low back pain, _______ diabetes , and __________ ).

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Chapters 6 and 8

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  1. Chapters 6 and 8 Benefits of Cardiovascular Activity

  2. 3 ways that regular Physical Activity (PA) and good fitness contributes to optimal health and wellness: • Decrease in _________and prevention of _________(hypokinetic: __________, low back pain, _______diabetes, and __________). • Alleviate __________can aid in the rehab of illnesses, incl. diabetes, heart attack, and back pain. • Increase in quality of life and good health.

  3. Low bone density High blood fat levels Obesity Low cardiovascular _________. These are symptoms of hypokinetic diseases.. Sedentary Death Syndrome (SeDS)

  4. CARDIOVASCULAR DISEASE • Studies indicate increased risk of CHD for people who have __________jobs. Adults who expend many calories/week in active sports and activities have a decreased risk of ________. • The American Heart Association elevated sedentary living to the status of ______________for heart disease. The other primary risk factors are _______________, high cholesterol, ____________, and obesity.

  5. ADAPTATIONS TO EXERCISE • Regular PA makes the heart _________and able to contract more forcefully to pump more _______with each ______. The result is ________resting HR. • Normal RHR is ________ beats/minute. • Some endurance athletes have _________________

  6. ATHEROSCLEROSIS • Deposits on ___________that decrease blood flow and __________supplies to tissues. • This is the result of small damage to cells in the inner wall of the artery. • If a clot forms in a heart artery it can lead to heart pain or heart attack.

  7. HEART ATTACK • ________ that forms in a __________artery. • This decreases the ___________to tissues

  8. Benefits of Regular Exercise • Improves circulation to the _________________and __________________of heart attack or dying from one. The theory is that active people have healthier clearer arteries and possibly increased _________________. During a heart attack, the extra (collateral) vessels can help_____________blood. • Great rehabilitation for CHD or heart attack survivors, when carried out under the ______________of a doctor.

  9. Benefits of Regular Exercise Associated with decreased risk of __________________(high blood pressure). Hypertension is a risk factor for CHD. Cardio exercise can___________theblood pressure. Helps increase blood flow to the ____________ Helps reduce the risk of ______________.

  10. PA AND CANCER • The American Cancer Society guideline for the prevention of cancers- “the maintenance of body fat at good levels is one method of reducing risk. “ • How does one maintain body fat levels? REGULAR PHYSICAL ACTIVITY!!

  11. DIABETES • Too much _______in the __________. • The body cannot make __________or is unable to use it properly. • Type 1 is less common. Type 2 is associated with high levels of body fat. • Exercise can __________________and improve the body’s ability to use/remove sugar from the blood. This combined with sound nutrition is useful in the ______________of diabetes.

  12. OSTEOPOROSIS • Weight bearing exercise and __________ ___________work to build bone integrity.

  13. LOW BACK PAIN • 80% of adults will experience LOW BACK PAIN that limits normal ______________. • Generally this type of injury is related to ____________and lack of ___________in key muscle groups. • Exercise can balance things out if one plans an appropriate program.

  14. EMOTIONAL HEALTH • PA has been used to decrease __________ and is often coupled with therapy. • PA can reduce the symptoms of ________. • Exercise brings on better __________. • _______________can be raised through regulation of behavior and performance of new tasks.

  15. AGING • Inactive senior citizens have more trouble with ____________, falls, and independent functioning. • PA can also increase ___________________.

  16. HYPOKINETIC RISK FACTORS • Lack of ___________ • Poor ___________ • Smoking • ______________management • Heredity • Age • ___________

  17. Chapter 8 APF CV fitness is extremely important to good health and optimal physical performance.

  18. CV fitness requires fitness of several body systems • Fit heart muscle • Fit vascular (veins/arteries) system • Fit respiratory system • Fit blood • Fit muscle tissue capable of using oxygen

  19. WOW!!! • Moving from low fitness to good fitness levels decreases the risk of hypokinetic disease and death!

  20. FIT Principle for Cardio • F: CV fitness can be developed in as few as 3-6 days per week. Lifestyle activity is less intense= more days/more time. CV activity is more intense= fewer days/fewer minutes. • I: Heart Rate Reserve and RPE (appropriate values) • T: To build CV fitness, duration should be 30-60 minutes.

  21. Heart Rate Terminology • Maximum HR: The highest HR attained in ___________exercise. Usually it is determined through a maximal test using an EKG and performed to ______________. Most of us can estimate this. NEW FORMULA: 208 - .7(age). • HRR: percentage of __________________: Subtract the resting HR from the Max HR. To get a resting pulse, sit or lay down. This should be counted for a full minute and preferably done __________in the morning. • Threshold of Training: Minimum HR for achieving ________________of exercise. Calculated by finding 40% of HRR and then adding it to the RHR. • Upper Limit HR: Multiply HRR by ____%and then add in the RHR.

  22. Max HR Calculation Max HR= 208 - (.7 X age) Example for “Client B”: .7 * 42 = 29.4 208 - 29 = 179 179 is the maximum HR for Client B

  23. Threshold and THR calculation Max HR-RHR= Heart Rate Reserve Example: 179 – 42 =137(HRR) HRR * .40(40%)= answer + RHR= Threshold Example: 137 * .40=54.8 + 42 = 96.8 HRR * .85(85%)= answer + RHR=Upper limit Example: 137 * .85=116.45+42=158.45 The target zone begins at 97 and extends to 158

  24. RPE: Rating of Perceived Exertion • Pay attention to your body to ______________how hard (intense) your workout is. This can only be done by those people who are experienced in working out. • The chart begins at 6 (60 BPM) and ends at 20 (200 BPM) • 12 represents threshold HR and 16 tends to be the upper limit of the target zone

  25. Heart Rate • Measuring HR: Use _________(neck) or _________ (wrist) pulse. Gently press with two fingers (NOT thumb) on the ________. • Pulse is expressed as __________________(BPM). Take a 6 second count and add a 0, or take a 15 second count and multiply by 4.

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