Fitness for life: cardiovascular

fitness

Fitness for life: cardiovascular

fitness

Image from Wikimedia Commons, James F. Perry, Creative Commons Attribution - ShareAlike 3.0 license,

Unit objectivesUnit objectives

Students will:

1) Define cardiovascular disease (CVD) and describe some of the risk factors.

2) Define cardiovascular fitness and describe some ways to measure it.3) Understand how cardiovascular fitness contributes to lower risk of

cardiovascular disease and improved health and wellness.4) Discuss how the FITT principles can be used to improve

cardiovascular fitness.5) Name the three stages of a safe exercise session and describe each.6) Understand the difference between aerobic and anaerobic exercise.

Textbook reading for Unit 3: Chapters 6 & 7 (pages 90-117)

ASSIGNMENTS RELATED TO THIS UNIT:

03.2.1  Heart Rates03.2.2 Places to participate in physical activity

03.3.1 Calculating Energy Expenditure03.3.2 Activity log 403.4.1 Unit 4 quiz

Cardiovascular fitness is

Cardiovascular fitness is

the ability of the heart, lungs, and blood vessels to function efficiently when a person

exercises the body.

Step aerobics image from Wikimedia Commons, USN, public domain; lower, Wikimedia Commons, Benson Kua, Creative Commons Attribution-Share Alike 2.0 Generic

Why is cardiovascular fitness important?

Why is cardiovascular fitness important?

It will increase your energy levelHelp you feel and

look goodCreates body fat

lossHelps with stress

reductionImproves healthCan extend your

lifespan

Forms more arteries in the heart

Clears fats from the bloodstream

Lowers chance of atherosclerosis

Strengthens the heart muscle

Decreases chance of heart disease or strokeImproves self concept

Regular physical activity directly benefits two vital body systems:

the cardiovascular system, and the respiratory system. 

Cardiovascular System: Your cardiovascular system consists of your heart (cardio), blood, and blood vessels (veins, arteries and capillaries). A cardiovascular system that works well consists

of...

*A heart that pumps efficiently (e.g., more blood pumped with each heart beat).*Blood that carries oxygen to tissues effectively.*Unclogged blood vessels that allow for effective delivery of oxygen.  

Respiratory systemRespiratory systemYour respiratory system includes

your lungs and the air passages that bring air, including oxygen, from

outside of the body into the lungs. Inside your lungs, oxygen enters

your blood while carbon dioxide is eliminated.

Cardiac cycleCardiac cycle

When you breath in, oxygen is absorbed from the lungs and by the blood stream, and oxygenated blood is sent to the left

side of the heart .

Movement of oxygen

Movement of oxygen

The right side of the heart is responsible for sending blood to the lungs, where the red blood cells pick up fresh oxygen. This OXYGENATED blood is then returned to the left side of the heart. From here the

oxygenated blood is pumped to the whole body supplying the fuel that the body cells

need to function.

Arteries and Veins

Arteries and Veins

• The left side of the heart forces oxygenated blood away from the heart and into the body through ARTERIES.ARTERIES.

• The VEINSVEINS carry deoxygenated blood back into the right side of the heart

Image from Wikimedia Commons, public domain

Capillaries Capillaries

Are tiny blood vessels that serve as bridges between arteries and veins. This is

where food and oxygen are transported from the

blood to the cells.

Image from Wikimedia Commons, public domain

Cardiovascular disease

Cardiovascular disease

Cardiovascular disease includes diseases that affect the heart. Some common conditions

related to cardiovascular disease include atherosclerosis (plaque build-up around the arteries) and arteriosclerosis (hardening of

the arteries).   Either of these conditions can lead to a heart attack. A heart attack occurs when the blood supply into or within the heart is cut off or

reduced.

CVD Risk factorsCVD Risk factorsYour risk for cardiovascular disease is affected by

non-modifiable and modifiable risk factors.  

Non-modifiable risk factors (risk factors you cannot change) include your age, gender, and

heredity. 

As you get older, your risk for heart disease increases.  

Additionally, men have higher risk than women until women reach menopause (when their

menstrual period stops).

Modifiable risk factors

Modifiable risk factors

(those things you can change) include things like smoking, stress, diet and physical

inactivity. Individuals who smoke are at higher risk of heart disease than non-

smokers. Similarly, individuals who are chronically stressed are also at higher risk of heart disease than those who are less stressed. Lastly, individuals who are not

physically active and/or obese are at higher risk of heart disease than those who are

active and have a healthy body fat percentage.

Cholesterol and Blood PressureCholesterol and Blood Pressure

are two risk factors that are commonly checked at the doctors’ office. Sometimes, students don't have these tests measured frequently enough. For optimal health, you should have your cholesterol and

blood pressure taken on a regular basis. Early detection of cardiovascular disease ensures that proper steps can be taken to help reduce further risks associated with

CVD.

Cholesterol Cholesterol is a waxy fat substance in the blood of our bodies.  Our bodies

need cholesterol to function.  Your liver makes all the cholesterol it needs to survive.  The other source of

cholesterol comes from food.  Cholesterol is found in animal products such as meat, eggs and whole milk dairy products.  If the level of cholesterol gets too high, it can stick to artery walls and cause serious health problems.  52% of American

adults have high cholesterol.

Optimal values for total cholesterol are below 200 mg/dl. If your values are above

240 mg/dl, you have twice the risk of a heart attack as someone whose total cholesterol is

below 200 mg/dl.

Cholesterol moves through your bloodstream via lipoproteins.

Lipoproteins can be low-density (LDL’s) or high-density (HDL’s).  

Low-density lipoproteins (LDL’s) are often called the "bad cholesterol"

because they contribute to plaque build up in the blood vessels (atherosclerosis).

To lower total cholesterol and LDL’s, the AHA recommends lowering your intake of saturated fats and cholesterol and increasing your level of physical activity.

High-density lipoproteins (HDL’s), often

referred to as the "good cholesterol," are responsible for carrying excess harmful

cholesterol out of the bloodstream and into the liver for disposal.

HDL’s are typically lower in individuals who smoke, people who are sedentary, and those

who are overweight.

The best way to increase HDL’s is through aerobic exercise and a healthy diet.

Ways to monitor your heart rateWays to monitor your heart rate

1. Blood Pressure2. Heart Rate3. Resting Heart Rate4. Recovery Heart Rate

Blood Pressure: The force of blood against the artery walls.

Normal blood pressure is around 120/80.The higher # (120) is called

systolic - this is your heart contracting to pump blood.The lower # (80) is called

diastolic – this is your heart refilling or relaxing between beats.

Blood Pressure Ranges (these values are for adults; teens should be slightly lower)

High blood pressure: (140/90 or more)systolic pressure 140 or above, diastolic pressure 90 or above

Normal blood pressure:systolic pressure 110-130, diastolic pressure 75-85

Low blood pressure: (90/60 or less)systolic pressure 90 or below, diastolic pressure 60 or below

Heart RateHeart RateHeart Rate or Pulse - The pressure of blood on the artery wall due to heartbeat. Take pulse at carotid artery (neck) or wrist:

On the neck- place first and second fingers on side of jaw.

On the wrist - place 3 inside fingers on thumb side of wrist with palm facing up.

Count for 60 seconds, or for 6 seconds x 10, or 10 seconds x 6.

Average heart rate is 70 beats per minute.

Resting Heart Rate:Resting Heart Rate:The number of times your heart beats per minute while at rest.

This number will improve (get lower) with exercise. Always take in bed before sitting up.

Recovery Heart RateRecovery Heart Rate

After you exercise, your heart should recover to about 120 beats per minute

within five to six minutes, and should be below 100 beats per minute after 10

minutes.

Heart Disease Heart Disease Is the #1 killer in the United States and costs our nation more than any

other disease.

Every 37 seconds someone in the United States dies from cardiovascular disease.

An estimated 81 million adults in the United States now suffer from the consequences of these afflictions.

The main cause of cardiovascular disease is the build-up of plaque (fatty deposits)

in the arteries.

This is usually caused by lack of exercise and

poor diet.

Image from Wikimedia Commons, public domain (USDHHS)

Risk Factors for Developing Cardiovascular Disease:

InactivitySmokingObesity

Poor DietHigh Stress

High Blood PressureAge

Heredity

Training principles: The FITT formula

Training principles: The FITT formula

Frequency - How often should you work out?Intensity - How hard should you push yourself?Time - How long should your workouts be?Type – What type of workout?

Frequency is the number of times per week that you perform activity.  

The Surgeon General recommends that to improve your overall health, you

should perform physical activity at a moderate to vigorous level most days of

the week for at least 30 minutes. The American College of Sports

Medicine recommends that to improve your physical fitness, you should

exercise at a vigorous level at least three days a week.  

IntensityIntensityWhen you are deciding how hard to exercise, you are considering your

exercise intensity.

  Most of the time, exercise intensity is measured by monitoring your heart rate.  You want to get your heart rate into your

Target Zone for full benefits. This is about 130-180 beats per minute for someone who is 16-18 years of age.

TimeTimeAnother consideration when designing your

cardiovascular fitness program is your exercise duration.  How long you exercise is dependent upon your fitness goals.  You can

choose to exercise longer, which will typically be at a lower intensity, or you can

exercise for a shorter time at a higher intensity.

  At least 30 minutes most days of the week is recommended. Both types of exercise can

burn similar numbers of calories.

What exercise is best for you?

What exercise is best for you?

Aerobic vs. Anaerobic exercise:  Anaerobic exercise is exercise

performed in short or fast bursts in which the heart cannot supply oxygen as fast as muscles use it. A few examples of

anaerobic activities are sprinting, playing competitive volleyball, heavy

weight lifting, or climbing hills or stairs.

Aerobic exercise: steady activity done at an intensity that raises the heart rate into the target zone. Some examples of aerobic activities that are effective for improving cardiovascular fitness are running, jogging, elliptical, brisk walking, cycling, cross-country skiing, and swimming.

Target Heart Rate Zone: where you want your exercise heart rate to be for at least 20-30 minutes during aerobic exercise. (Your heart rate should reach 60-90% of your max heart rate).Maximum Heart Rate should not exceed 220 minus your age.

Typically, exercises that are aerobic will improve your cardiovascular fitness.

On the chart below, aerobic exercise is in the middle, and anaerobic exercise toward the

top:

On the chart below, aerobic exercise is in the middle, and anaerobic exercise toward the

top:

Chart image from Wikimedia Commons, Morgoth666, Creative Commons Attribution-Share Alike 3.0 Unported

Training principlesTraining principles Every safe exercise session should

begin with a short warm-up.   Both the muscles and cardiovascular system should be worked at a moderate level to prepare

the body for a more strenuous bout of exercise.   Warm-ups are also used to prevent injury.  Once your body is

warmed up, you should stretch muscles before starting a more strenuous

workout.

After a workout session is completed, you should do a cool-

down. A cool-down is a period of time where you slow down and walk or perform slow, static stretches. Your heart rate should slow to 100 beats per minute or less within 10 minutes.  The cool-down is a way to gradually slow an exercise bout.  

Replenish your fluids during and after exercise. If you are thirsty, you are already starting to get dehydrated.