Cardiovascular Fitness

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pulse – caused by pressure of blood on an artery wall; corresponds to heart beat resting heart rate – heart rate just after waking in the morning, before getting out of bed recovery heart rate – heart rate after exercise blood pressure – measure of blood force against the walls of the arteries atherosclerosis – condition in which fatty deposits build up on inner walls of arteries, causing narrowing of the arterial passageway maximum heart rate – heart rate that should not be exceeded during exercise; found by subtracting one's age from 220 target heart rate - 60 to 90 percent of the maximum heart rate; results in greatest cardiovascular benefits from exercise aerobic – "with oxygen;" term refers to energy-producing biochemical pathways in cells that use oxygen to produce energy anaerobic - "without oxygen;" term refers to energy producing biochemical pathways in cells that do not require oxygen to produce energy Increases energy level Look good Ability to provide oxygen continuously to working muscles over an extended time Aerobic activities are the most effective type of activities to develop cardiorespiratory fitness. To achieve a cardiorespiratory training effect, your heart rate must reach your target heart rate In the warm-up, use low intensity large muscle activity, then stretch the muscles to be used. In the cool-down, gradually decrease your pace of exercise until the pulse rate lowers to 100-120 beats per minute. During an exercise session, muscle toning should last approximately 1012 minutes. Work together Blood picks up oxygen from the lungs and carries it to the heart The pulmonary pump, systemic pump, atria, ventricles, septum, aorta, and coronary arteries are all parts of the heart. Veins are the vessels that carry blood back to the heart. Low levels of cardiorespiratory fitness can lead to health problems such as stroke and hypertension. Heredity, age, and gender are all uncontrollable risk factors. Blood lipids, lack of physical activity, obesity, diabetes, smoking and stress are all controllable risk factors. Left ventricle Capillaries Veins

Why Is Cardiovascular Fitness Important?
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Circulatory and Respiratory Systems
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The Heart
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and multiply by 6 Resting Heart Rate  Taken just after waking and in the same body position each time  Normal: 50-100 bpm 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 Risk Factors I can control Inactivity Obesity High blood pressure High cholesterol Stress/tension Smoking         I can't control Gender Heredity Age Cardiovascular Benefits of Exercise Reduces the risk of dying prematurely Strengthens heart. Right ventricle Monitoring the Heart Heart rate is affected by  position  activity level  body size Normal heart rate  adults: 70 bpm  children: 100 bpm Pulse    Measuring Heart Rate Pressure of blood on artery walls Use fingers rather than thumb Count 10 sec. makes more efficient Decreases atherosclerosis Clears fats from bloodstream Helps control weight Improves concentration Promotes positive self-concept Reduces feelings of depression and anxiety Heart Rate .

com/health/personalhealth/bloodpressure/preview.weml at target heart rate Principle of Progression Increase overload gradually by:  increasing pace  increasing distance Principle of Specificity   Aerobic — with oxygen (best) Anaerobic — without oxygen Target Heart Rate Upper and lower limits  60-90% maximum heart rate or  50-85% heart rate reserve 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.weml http://www.brainpop.brainpop.Applying Training Principles Principle of Overload    Frequency: minimum 3 times per week Intensity: target heart rate Time: minimum 20 http://www.6 Safe Upper Limit (220-age) x 90% = Upper Limit (220-14) x 90% = Upper Limit (206) x 90 % = Upper Limit 185.4 Heart Rate Calculator http://www.weml

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