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Period__________ Name___________________

CARDIOVASCULAR FITNESS

CARDIOVASCULAR FITNESS The ability of the heart, lungs and circulatory system to

provide the cells of the body with the substances necessary

to perform work for long periods of time.

HEART More blood is pumped per minute - works more efficiently doing

more work with less effort.

Resting heart rate is decreased

LUNGS More efficient oxygen exchange - Muscles used for breathing are

stronger

BLOOD VESSELS Enlarges them and makes them more pliable to pressure

Blood pressure can be reduced or maintained

Lower cholesterol level to reduce risk of high blood pressure

OTHER BENEFITS Reduces risk of heart disease - #1 cause of death in the US

Able to work/play longer without fatigue

Plays a significant role in the prevention of obesity

Favorably influences longevity

Psychological benefits such as reduction of stress and depression

OBSTACLES TO CARDIOVASCULAR FITNESS Requires hard work and discipline

Takes time to make significant changes

Stiffness and sorenessDifficulties in finding time to exercise

Difficult to change attitudes towards exercise

IMPROVING THE CARDIOVASCULAR SYSTEM

1. Overload the heart, lungs and blood vessels

a. Heart rate must increase________________________________________________

b. Large amounts of air (oxygen) and blood must be circulated_____________________

2. Use of AEROBIC sports or exercises - those activities that cause large amounts of oxygen and

blood to be circulated over a moderate period of time (20 minutes or more)_____________________

Examples of Aerobic or Cardiovascular exercises: Bicycling, jogging, swimming, walking, hiking, and

x-country skiing etc.__

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TRAINING PRINCIPLES

A. Intensity - How Hard You Train - Training Zone or Target Heart Rate while exercising

Maximum Heart Rate - 220 minus your age

High Exercise Heart Rate - Equals 90% of the maximum heart rate

Low Exercise Heart Rate - Equals 70% of the maximum heart rate

Training Zone - The beats per minute that you want to maintain while exercising

1. What is your maximum heart rate? _______________________________________________

2. What is your high exercise heart rate? ____________________________________________

3. What is your low exercise heart rate? ____________________________________________

4. What is your 1 minute training zone? _____________________________________________

5. What is the range of your 10 second exercise training zone? ___________________________

(divide each answer from #2 & #3 by 6)

6. What is the range of your 6 second exercise training zone? ____________________________(divide each answer from #2 & #3 by 10)

Answer below the previous questions, but the person you are finding the training zone (heart

rate) for is a _________ year old person. (just like you did with numbers 1-6)

7._____________________ 9.______________________ 11._____________________

8._____________________ 10._____________________ 12._____________________

B. Duration or Time - Time or how long you exercise (minutes of workout).At least 20 minutes.

C. Frequency - How often you exercise (workouts per week).

4-7 days per week to improve fitness

3 days per week to maintain fitness

0-2 days per week fitness level decreases

EVALUATION OF CARDIOVASCULAR FITNESS - Of the best and most accurate measures of an

individuals cardiovascular fitness is the maximum amount of oxygen the body can use. This can be

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measured very accurately in a laboratory, using a treadmill or bicycle ergometer. The gases drawn in

from the atmosphere and the gases expired from the are collected and analyzed to determine the bodys

ability to use oxygen during activity. Field tests are much more practical and within our capacity to

perform. They are:

1. 12 minute walk/run test

2. 1 1/2 mile walk/run test

3. 3 mile walk test

MY TIME FOR 1.5 MILE RUN _____________________________

FITNESS CATEGORY: _____I. Very Poor _____III. Fair _____V. Excellent

_____II. Poor _____IV. Good _____VI. Superior