Activity&

Cardiovascular Fitness

Do you want to live a longer & more happy life????

5- Health Related Fitness Areas

CardioVascular

Flexibility

Muscular Endurance

MuscularStrength

BodyComp

PHYSICAL HEALTH

Physical Activity Benefits Two Vital Body Systems

HEARTLUNGS

Cardiovascular (cardiorespiratory Functions

The heart, lungs and blood vessels make up this system (the Cardiorespiratory system)

1.The heart is the pump and pumps blood around the body.2.The lungs oxygenate the blood and remove carbon dioxide3.The blood vessels transports oxygenated blood, nutrients and un-oxygenated blood around the body

What does your blood need more of during activity?

• If you don’t get the required amounts of oxygen into your system guess what will happen to your muscles…

Fatigue

Breath

•Normal resting heart rate is 55-60 beats per minute

Less Active Person

More Active PersonFor every heart beat you heart pushes out blood (Stroke Volume)

Look at the picture.

What conclusion can you come up with between a less active person and a more active person in relation to how hard a heart has to work.

How hard does your heart have to work?

Stroke volume

CholesterolHDL (Happy) Cholesterol• Increased by aerobic

exercise, losing weight, not smoking, using canola/avocado/olive oil, cranberry juice, omega-3 (fish), and soluble fibers…eat away the LDL’s (Loser) levels.

LDL (LOSER) Cholesterol• These block your arteries

and coat them with a plaque like substance that we find on our teeth…YUCK!

Atherosclorosis is a disease caused by the build up of plaque in our arteries

Cardiovascular DiseaseCardiovascular Disease AtherosclerosisAtherosclerosis

High Blood PressureHigh Blood Pressure

Heart AttackHeart Attack

StrokeStroke

(Obesity)(Obesity)

Medical Tests for Heart and Lungs• Stress Test • VO2 Max

What is V02 Max and WHY is it being used for our Aerobic Capacity Test??

• A V02 Max test is a test typically administered on a treadmill or cycle in which intensity of exercise is progressively increased. The rate of aerobic metabolism and oxygen uptake increases as intensity of exercise increases up to the point at which the max aerobic capacity is reached. 

Test takes 30 minutes and can only be done with one subject at a time

DIFFICULT AND TIME CONSUMINGDIFFICULT AND TIME CONSUMING

Determine you VO2 max from the calculator below

•Mile run = uses age (years), sex (coded 0=F and 1=M), body mass index (BMI inunits of kg×m-2) and Mile Run Time (minutes) for the prediction VO2max = .21 (Age x Sex) - .84 (BMI) - 8.41 (Time) + .34 (Time 2) + 108.94

•Pacer = The equation uses the highest speed (km×hr-1) attained on the test, age (y), and the speed x age interaction for the prediction•VO2max =- -3.238 (Max Speed) -3.248 (Age) + 0.1536 (Maximal Speed x Age) + 31.025

What the PFT has given us…

• BMI Charts to easily calculateBMI Charts to easily calculate • V02 Max Charts so that we can V02 Max Charts so that we can quickly find out our goals for quickly find out our goals for passing the PFT.passing the PFT.

Tests that we use in Physical Education

• Mile run • PACER

Aerobic Activity

Anything that lasts 20-30 CONTINUOUS minutes

and raises your heart rate

WITHIN YOUR TARGET HEART RATE RANGE

Active Sport

• Any sport that keeps you active (target heart rate range) for 20-30 continuous minutes:

How do you figure your Target Heart Rate for Intensity?

Target Threshold (Bottom #)

220 220

- Age -14

Max Heart Rate 206

X 60% (.60) x60%

= Threshold HR 124

You should be working out between these two numbers!!!

Target Ceiling (Top #)

220 220

- Age -14

Max Heart Rate 206

X 90% (.90) x90%

= Ceiling HR 185

Target Heart Rate Zone (THRZ) 124-185 - 14 123-184 - 15

Figure My Heart Rate

Threshold

220 - 41 Age 179 x 60% (.6) 107 Threshold

Ceiling

220 -41 Age 179 x 90% (.9)161 Ceiling

Target Heart Rate Zone is between 107 - 161

What does FITT mean?

Frequency – How often you exercise

Intensity - How hard you work

Time- How long (minutes/hours) will you work out?

Type –What kind of exercise you do?

Review

FITT Formula (what you do)Cardiovascular

• F= 3-6 days a week• I= 60% (threshold)-90%

(ceiling)THRZ (Target Heart Rate Zone)

• T=20-60 continuous minutes• Type= Active (aerobic) Sport

BENEFITS OF A 30-MINUTE BENEFITS OF A 30-MINUTE WORKOUTWORKOUT

GOING ON A WALK, RUN, BIKE, OR SWIM canGOING ON A WALK, RUN, BIKE, OR SWIM can Reduce high blood pressure and heart attacksReduce high blood pressure and heart attacks Builds stronger heart muscleBuilds stronger heart muscle Clear your arteries of bad cholesterolClear your arteries of bad cholesterol Relieve stressRelieve stress Fight depressionFight depression Increase stamina, heart works Increase stamina, heart works more efficiently more efficiently Help keep off those extra pounds.  Help keep off those extra pounds.  Live longer than people who do not. Live longer than people who do not.

Training Principles

S- SpecificityP- ProgressionO- OverloadR- ReversibilityT- Train & Maintain

(How you do it)