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Chapter Seven Cardiovascular Fitness

Chapter Seven Cardiovascular Fitness. The race is not always to the swift but to those who keep on trying. Chapter 7 Value.

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Chapter Seven Cardiovascular Fitness

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  1. Chapter SevenCardiovascular Fitness The race is not always to the swift but to those who keep on trying.

  2. Chapter 7 Value • Information in this chapter will not only help you obtain additional energy and make you feel better, it will assist you in combating cardiovascular disease, the number one cause of death in the United States. • It is estimated that over half of deaths caused by cardiovascular disease could have been prevented with a change in the person's lifestyle. • All of us have control over six of the nine risk factors associated with cardiovascular disease. Engaging in physical activity to improve your cardiovascular fitness is perhaps your most important lifestyle decision.

  3. Why Is Cardiovascular Fitness Important? • Increases energy level • Look good • Ability to provide oxygen continuously to working muscles over an extended time

  4. Circulatory and Respiratory Systems • Work together • Blood picks up oxygen from the lungs and carries it to the heart

  5. The Heart • Left ventricle • Capillaries • Veins • Right ventricle

  6. Monitoring the Heart • Heart rate is affected by • position • activity level • body size • Normal heart rate adults: 70 bpm children: 100 bpm

  7. Measuring Heart Rate Pulse • pressure of blood on artery walls • Use fingers rather than thumb • Count 30 sec. and multiply by 2 Vocabulary Objective

  8. Measuring Heart Rate Resting Heart Rate • Most accurate if taken when you first wake up • Normal: 50-100 bpm Vocabulary

  9. Cardiovascular Disease • Atherosclerosis • Thrombosis • Heart attack • Stroke Vocabulary

  10. I can control Inactivity Obesity High blood pressure High cholesterol Stress/tension Smoking I can’t control Gender Heredity Age Risk Factors Objective

  11. Discuss the benefits of Cardiovascular Fitness

  12. Cardiovascular Benefits of Exercise • Reduces the risk of dying prematurely • Strengthens heart, makes more efficient • Decreases atherosclerosis • Clears fats from bloodstream Objective 2 of 3

  13. Cardiovascular Benefits of Exercise • Helps control weight • Improves concentration • Promotes positive self-concept • Reduces feelings of depression and anxiety Objective 3 of 3

  14. What is the optimal range of Heart rate to increase Cardiovascular fitness?

  15. Maximal Heart Rate Vocabulary Objective 1 of 4

  16. Applying Training Principles Principle of Overload • Frequency: minimum 3 times per week • Intensity: target heart rate • Time: minimum 20 min. at target heart rate Objective 1 of 3

  17. Target Heart Rate • Upper and lower limits • 60-90% maximum heart rate or • 50-85% heart rate reserve Vocabulary Objective 2 of 4

  18. Target Heart Rate Formula • Safe Lower Limit • (220-age) x 60% = Lower Limit • (220-14) x 60% = Lower Limit • (206) x 60 % = Lower Limit • 123.6 Objective 3 of 4

  19. Target Heart Rate Formula • Safe Upper Limit • (220-age) x 90% = Upper Limit • (220-14) x 90% = Upper Limit • (206) x 90 % = Upper Limit • 185.4 Objective 4 of 4

  20. Principle of Progression • Increase overload gradually by: • increasing pace • increasing distance Objective 2 of 3

  21. Principle of Specificity • Aerobic —with oxygen (best) • Anaerobic —without oxygen Vocabulary Objective 3 of 3

  22. REVIEW • The circulatory system includes the heart, blood, and blood vessels • The respiratory system includes the lungs and air passages • Oxygen and food are delivered to the body’s cells by capillaries • A high resting heart rate generally indicates a poor level of aerobic fitness

  23. REVIEW • Cardiovascular disease is responsible for over 40% of all deaths • The risk factors can a person controltress, diet, smoking, obesity • You can make your heart stronger because it is a muscle • To reach an adequate level of cardiovascular fitness, you should engage in an aerobic activity three days a week

  24. REVIEW • Maximum heart rate = 220 – AGE • To see results and gains - aerobic exercises should be maintained for 20 minutes or more

  25. Study Question • When you increase the pace of your run, you are increasing A. frequency. B. intensity. C. time. D. none of the above. Answer

  26. Answer • When you increase the pace of your run, you are increasing A. frequency. B. intensity. C. time. D. none of the above.

  27. Study Question • In order for jogging to contribute toward the development of cardiovascular fitness, your target heart rate must be maintained for at least • A. three minutes. B. five minutes. C. ten minutes. D. twenty minutes. Answer

  28. Study Question • What is the minimum number of days a person would exercise per week to improve cardiovascular fitness? A. 1 B. 3 C. 5 D. 7 Answer

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