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Cardiovascular Fitness. Deanna Cromer Grade Level 10th. Total Fitness. Five components of Total Fitness. Cardiovascular fitness Muscular Strength Muscular Endurance Body Composition Flexibility. Cardiovascular Benefits. Physical Benefits. Strengthens heart Boost HDL (good) cholesterol - PowerPoint PPT Presentation
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Deanna CromerGrade Level 10th
Total Fitness
Five components of Total FitnessCardiovascular fitness
Muscular Strength
Muscular Endurance
Body Composition
Flexibility
Physical Benefits
Strengthens heart
Boost HDL (good) cholesterol
Aids circulatory system
Lower blood pressure
Lower blood fats
Mental Health Benefits
Relieve stress and anxiety
Improve sleep patterns
Renew your energy
Extra Benefits
Strenthen muscles
Increase flexibility
Build stronger bones
#1 killer of men and women
Death from CVD every 33 seconds
1/6 of deaths under age 65
CVD kills ½ million women a year
1 in 2 deaths from CVD
Risk of stroke increases after menopause
High blood pressure
Physical inactivity
Overweight
Diabetes
25% Americans report no leisure activity
22% report physical activity 5 X’s a week
60% Americans don’t achieve recommended activity
Men > active than women
Young adults > active than older adults
American Heart Association Says….
Strolling 1 mile per hour
Cycling on level surface 5mph
gardening
Walking 3-5mph
Cycling 8mph
Tennis (doubles)
Raking leaves
Jogging 5mph
Cycling 12mph
basketball
Harder work = More benefits
Higher aerobic capacity
Lower mortality rates
Lower stress hormone levels
Reduce tendency for diabetes
Less tendency for blood clots
No exercise with weight loss = negative effects
Burn calories slower
Break down muscles
Gain weight back quickly
Know when and how to exercise
Control obesity problems
Understand weight management
Feel better about physical appearance
3-5 times a week
30-60 minutes at a time
65-90% target heart rate
Recommended to improve fitness
Components of a Cardiovascular program
Warm up
Muscular Conditioning
Aerobics
Cool down
Stretching
Low Calisthenics
Walking
Calisthenics
Weight training
Pulley weights
Fast walk
Jog/run
Bike
Swim
Vigorous games
Walking
Stretching
Similar to Warm up
Importance of a cool down
Slows heart rate and metabolism
Prevents blood pooling
Prevents dizziness and fainting
Returns body to homeostatis
Start slow
Include warm up and cool down
Progress gradually
Schedule regularly
Include variety
Credits
www.lifeclinic.com
www.ouhsc.edu/phar5442/lectures
www.ops.uicedu/rec/aerohome.com
www.support.polar