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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. Objectives. How can you measure your pulse rate? What benefits are gained from participation in activities promoting cardiovascular fitness?

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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. Objectives • How can you measure your pulse rate? • What benefits are gained from participation in activities promoting cardiovascular fitness? • Which health risk factors can be controlled with cardiovascular training?

  3. Objectives • How can the training principles be applied to improve cardiovascular fitness? • How do you determine the rate at which your heart should be exercised? • How do you know when it is safe to progress with your cardiovascular training?

  4. 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.

  5. Vocabulary caused by pressure of blood on an artery wall; corresponds to heart beat heart rate just after waking in the morning, before getting out of bed heart rate after exercise measure of blood force against the walls of the arteries condition in which fatty deposits build up on inner walls of arteries, causing narrowing of the arterial passageway pulse— resting heart rate— recovery heart rate— blood pressure— atherosclerosis—

  6. Vocabulary heart rate that should not be exceeded during exercise; found by subtracting one's age from 220 60 to 90 percent of the maximum heart rate; results in greatest cardiovascular benefits from exercise “with oxygen;” term refers to energy-producing biochemical pathways in cells that use oxygen to produce energy “without oxygen;” term refers to energy producing biochemical pathways in cells that do not require oxygen to produce energy maximum heart rate— target heart rate— aerobic— anaerobic—

  7. Evaluate Goals

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

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

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

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

  12. Measuring Heart Rate Pulse • pressure of blood on artery walls • Use fingers rather than thumb • Count 10 sec. and multiply by 6 Vocabulary Objective

  13. Measuring Heart Rate Resting Heart Rate • taken just after waking and in the same body position each time • Normal: 50-100 bpm Vocabulary

  14. Measuring Heart Rate Recovery Heart Rate • pulse after exercise • 5 min after exercise: 120 bpm • 10 min after exercise: no more than 100 bpm Vocabulary Objective

  15. Measuring Heart Rate Blood Pressure • blood force against artery walls • Systolic — pressure when pumping • Diastolic — pressure when relaxed • Normal: 120/80 Vocabulary

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

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

  18. 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

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

  20. Maximal Heart Rate Vocabulary Objective 1 of 4

  21. 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

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

  23. 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

  24. 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

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

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

  27. Setting Goals for Cardiovascular Improvement

  28. Record Progress toward Goal

  29. Summary • Circulatory and respiratory systems • Pulse • Heart rates • Blood pressure • Cardiovascular diseases • Benefits of exercise • Applying training principles using FIT • Goal setting

  30. Objectives How can you measure your pulse rate? What benefits are gained from participation in activities promoting cardiovascular fitness? Which health risk factors can be controlled with cardiovascular training?

  31. Objectives How can the training principles be applied to improve cardiovascular fitness? How do you determine the rate at which your heart should be exercised? How do you know when it is safe to progress with your cardiovascular training?

  32. 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

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

  34. Study Question • Which of the following is an appropriate cardiovascular fitness training activity? A. football B. 100 yd dash C. swimming D. weight lifting Answer

  35. 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

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

  37. Study Question • Your friend, who is age 15, wishes to start a jogging program. Using a percentage of maximal heart rate, what would you suggest as a proper starting target heart rate? A. 123 B. 146 C. 155 D. 178 Answer

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