Cardiovascular Fitness

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2 Cardiovascular Fitness The body s ability to efficiently pump blood throughout the body.

3 Heart Disease is one of the top causes of death in the nation

4 Gender Family History Smoking Body Weight Age Exercise Personality Type Cholesterol Blood Pressure Stress

5 KNOW YOUR CORONARY RISK FACTORS DIRECTIONS: Identify your level of risk factor for heart disease by selecting the answer that best describes your behavior. Record the number in the blank space. Add up the scores to get a grand total which will reflect your risk of coronary disease.! GENDER! Women before the age of menopause have fewer heart attacks than men, because their female hormones give some protection from hardening of the arteries. Persons with certain builds tend to have more heart attacks than others.! "ADD: "If you are: " " " "Sub-Total! "2 "Female! "4 "Thinly-built male! "5 "Average-built male! "6 "Stocky male! "10 "Bald, stocky male!

6 DIABETES! People with diabetes or a family history of diabetes have a higher than normal risk of heart attacks. Since diabetes tends to run in families, your grandparents, parents, and siblings in figuring your family history.!! "ADD: "If you are: " " " "Sub-Total! "0 "No known family history of diabetes! "3 "1 relative with diabetes! "5 "2 relatives with diabetes! "6 "Diabetes, beginning after age 60 "! "8 "Diabetes, beginning between ages 20 and 40! "10 "Diabetes, beginning before age 20

7 FAMILY HISTORY! A family history of heart attacks or strokes increase a person s chances of suffering from hardening of the arteries. Include grandparents, parents, and siblings when figuring your family history.! "ADD: If you are: " " " "Sub-Total! "0 "No known family history of heart attack or stroke! "2 "1 relative with heart attack or stroke after age 60! "4 "2 relatives with heart attack or stroke after age 60! "6 "1 relative with heart attack or stroke before age 60! "8 "2 relatives with heart attack or stroke before age 60! "10 "3 relatives with heart attack or stroke before age 60

8 SMOKING! Cigarette smoking is the most preventable cause of disability and death from heart attacks. Smokers have four times more risk of heart attacks and stroke than non-smokers. Even more smokers die from heart disease than from lung cancer. No matter how long you ve smoked, your coronary risk factor goes down as soon as you quit smoking.! "ADD: "If you smoke: " " " "Sub- Total! "0 "Not at all! "2 "Cigar or pipe! "4 "under 10 cigarettes per day! "5 "11-20 cigarettes per day! "6 "21-30 cigarettes per day! "8 "31-40 cigarettes per day! "10 "Over 40 cigarettes per day

9 EXERCISE! Exercise that stimulates the heart and lungs for long periods of time is essential to preventing hardening of the arteries. It keeps down cholesterol, burns calories and increases the efficiency of the heart. Running, swimming, cycling, jogging, walking, and playing tennis or hand ball are a few examples of exercise that benefits the heart. Regular exercise is the best investment in good health.!! "ADD: "If you do: " " " "Sub-Total! "0 "Hard occupational and recreational exercise! "2 "Moderate occupational and recreational exercise! "4 "Sedentary work and intense recreational exercise! "6 "Sedentary work and modest recreational exercise "! "8 "Sedentary work and light recreational exercise! "10 "Little or no regular exercise

10 PERSONALITY TYPE! Research has shown that certain types of personalities are more frequently associated with heart attacks than others. For example, a hard-driving aggressive person is more prone to suffer heart attacks than an easy going type.! "ADD: "If you are: " " " "Sub-Total! "0 "Always relaxed and low-pressure! "2 "Relaxed, low-pressure most of the time! "4 "Often impatient and watching the clock! "6 "Highly competitive at work! "8 "Blindly ambitious: always in a hurry! "10 "Hard-driving and unable to relax!

11 BLOOD PRESSURE! If you don t know your blood pressure, ask your doctor what it is the next time it is taken. Blood pressure can be lowered by medical treatment.! "ADD: "If you are: " " " "Sub-Total! "0 "Blood pressure of 110/70 or less! "2 "Blood pressure of approximately 120/80! "4 "Blood pressure of approximately 130/85! "6 "Blood pressure of approximately 140/90! "8 "Blood pressure of approximately 160/100! "10 "Blood pressure of approximately 180/120!

12 CHOLESTEROL! Your cholesterol levels can be checked by a medical professional. If you have not had your cholesterol levels measures, examine your diet and estimate the amount of fat you eat. High-fat foods can raise blood cholesterol and cause fat to be deposited in the arteries. Over time, these deposits restrict blood vessels and can raise blood pressure and cause heart attacks.! "ADD: "If you have: " " " "Sub-Total! "0 "Cholesterol below 180 or very little fat in diet! "2 "Cholesterol or 20% fat in diet! "4 "Cholesterol or 30% fat in diet! "6 "Cholesterol or 40% fat in diet! "8 "Cholesterol or 50% fat in diet! "10 "Cholesterol 300 or 50% fat in diet!

13 BODY WEIGHT! The more above your ideal weight you are, the greater your risk of heart disease. When you are 30% or more above your ideal weight, your coronary risk factor rises sharply.! "ADD: "If you are: " " " "Sub-Total! "0 "5lbs. or more below ideal weight! "2 "0 to 5 lbs. above ideal weight! "4 "6 to 20 lbs. above ideal weight! "6 "21 to 40 lbs. above ideal weight "! "8 "41 to 60 lbs. above ideal weight! "10 "Over 60 lbs. above ideal weight

14 STRESS! Everyone has certain amount of emotional stress every day, but the ability to handle stress varies a great deal. The physical symptoms below are common indicators that a person is habitually placing himself under too much stress and increasing his risk of a heart attack.! "ADD: "If you are: " " " "Sub-Total! "0 "Relaxed and confident almost everyday! "2 "Occasionally nervous and restless! "3 "Nervous and uneasy daily! "4 "Often unable to sleep! "6 "Suffering attacks of anxiety/depression! "8 "Unable to sleep almost every night! "10 "Suffering from stomach ulcers or headaches!

15 AGE! For both men and women, the risk of heart attack increase with age. More than half of all heart attack victims are over the age of 65.! "ADD: "If you are: " " " "Sub-Total! "0 "Under 30 years old! "4 "30-44 years old! "6 "45-54 years old! "8 "55-64 years old! "10 "Over 65 years old! " " " " " " "Grand Total! "SCORING! "0-50 = "Low Risk - Keep up the Good Work!!! "51-79 "= "Moderate Risk - Modify your habits.! " "= "High Risk - See how to reduce your risk " " "and a doctor!!

16 Heart Attack Stroke Hypertension (high blood pressure) Peripheral Vascular Disease (such as atherosclerosis or clogging of arteries)

17 Normal blood Vessel -A healthy artery provides an open passageway for the flow of blood Atherosclerosis forming Partially blocked vessel Totally blocked vessel

18 Coronary arteries provide blood to the heart. Plaques formed along the artery narrow its diameter and interfere with blood flow. Clots can form making the problem worse. Coronary Artery Blockage of the Coronary Artery

19 Oxygen In Carbon Dioxide Wastes Out 1. Oxygen enters the lungs with each inhaled breath. The lungs deliver oxygen to the blood. Carbon Dioxide Wastes OXYGEN 2. The blood in the circulatory system carries the oxygen around the body. 4. The blood carries carbon dioxide wastes back to the lungs. Carbon dioxide leaves the lungs in each exhaled breath. 3. The muscles and other tissues remove oxygen from the blood and release carbon dioxide wastes into it.

20 Cardiovascular Benefits of Exercise Active people experience heart disease less often and are less likely to die from heart attacks. Active people tend to develop extra coronary arteries in the heart. Heart muscle strengthens. Concentration, ability to cope with stress, and positive self-concept are improved.

21 FEEL THE BEAT Task: Calculate resting heart rate using a variety of timing methods. Feeling the Beat Locate your pulse in one of two locations 1. The neck - the carotid artery is the large artery on the front side of the neck next to your Adams apple. Using your first two fingers, gently place them on your neck. You should feel the beat of your heart. 2. The wrist - radial artery. Using your first two fingers, gently place them on the thumb side of your wrist. You should feel the beat of your heart. Estimate Your Pulse Rate Pulse rates are taken for one minute. There are a variety of ways to accomplish this task without having to count the beat for a whole minute. Method I - 6 second pulse Pulse: 6 seconds X 10 = 60 seconds for one minute Count your pulse for six seconds by starting with etc. At the end of six seconds add a zero to your count. Record pulse rate. Method II - 15 second pulse Pulse: 15 seconds X 4 = 60 seconds or one minute Count your pulse for fifteen seconds by starting with etc. At the end of fifteen seconds multiply your count by four. Record pulse rate. Method III - 30 second pulse Pulse: 30 seconds X 2 = 60 seconds or one minute Count your pulse for thirty seconds by starting with etc. At the end of thirty seconds multiply your count by two. Record pulse rate.

22 Computing Your Target Heart Rate Zone Purpose: To identify a target rate zone which is a safe and comfortable level of overload that should be maintained to achieve a training effect. Procedure: Study the example provided before completing this activity Example For You lower limit upper limit START WITH SUBTRACT YOUR AGE EQUALS MAXIMUM HEART 204 RATE (MHR) Maximum times = = heart should beat for 1 minute SUBTRACT RESTING HEART RATE -72 MULTIPLY BY: % - INACTIVE ( lower limit) X.60 X.60 X.90 90% - VERY ACTIVE (safe upper limit) ADD RESTING = = HEART RATE EQUALS TARGET 151 HEART RATE (THR) BEATS PER MINUTE YOUR THR

23 Heart Beats Per Minute Determining Your Target Heart Rate Zone for Training Target Heart Rate Zone Age Predicted Maximal Heart Rate 90% of Max Heart Rate 60% of Max Heart Rate

24 Target Heart Rate Zones

25 RECOVERY HEART RATE Check pulse after exercise session, 5 minutes after workout, and 10 minutes after workout The faster your heart rate lowers after exercise, the better your cardiovascular health.

26 Exercise Training Pattern Aerobic Exercise Session for Fifteen Year Old Normal Warm-up 5-10 min Aerobic Activity 5-30 min. Cool Down 5-10 min Recovery Maximum Heart Rate = 205 bpm 90% = 185 bpm % = 123 bpm Start Exercise Minutes of Exercise Stop Exercise

27 Rate of Perceived Exertion Scale 6 No exertion at all 7 Extremely light 8 9 Very light Light Somewhat hard (moderate) Hard / Heavy Vigorous Very hard Extremely hard Maximal exertion

28 Number of times (x) you exercise per week Depends on individual goals and fitness level Variables: every other day, daily, five x s per week, double sessions For Aerobic exercise (swimming, jogging, cycling, etc.) Benefits achieved at 3 x s per week minimum

29 Difficulty level at which you exercise per session. Can be determined by Rate of Perceived Exertion (RPE) Scale or Target Heart Rate Zone Depends on individual goals and fitness level Variables: lbs., reps, sets, speed, recovery time, target heart rate zone, recovery heart rate time, resistance level, incline, drag suits, etc. For Aerobic exercise (swimming, jogging, cycling, etc.) Benefits achieved at 60-90% of maximum heart rate know your own body & adjust

30 How long you exercise per session. Depends on individual goals and fitness level Variables: minutes, laps, distance, steps For Aerobic exercise (swimming, jogging, cycling, etc.) Benefits achieved at minutes know your own body & adjust

31 1. The body s ability to efficiently pump blood throughout the body is the definition of: A. Muscular Strength B. Muscular Endurance C. Cardiovascular Fitness D. Flexibility 2. Which is not a coronary risk factor? A. smoking B. high cholesterol C. moderate exercise D. family history

32 3. The benefits of cardiovascular exercise are: A. The heart muscle strengthens B. Increase of concentration, stress coping mechanisms, and self concept C. Reduced risk of coronary artery disease D. All of the above 4. The range where you want your heart rate to be during cardiovascular exercise in order to get cardiovascular benefits is called the A. Try to Get Heart Rate Zone B. Target Heart Rate Zone C. Target Heart Burn Zone D. Try Heart Rate Zone

33 5. The faster your heart decreases after exercise: A. the better your cardiovascular health. B. the lower your cardiovascular health C. the better your muscular strength D. the lower your muscular strength 6. F.I.T. stands for: A. Fast, Intense, Tough B. Frequency, Inertia, Training C. Free weights, Interval, Time D. Frequency, Intensity, Time

34 7. In order to gain AEROBIC benefits you must workout in your target heart rate zone for a minimum of: A. 5 minutes 7 days per week B minutes 3-5 days per week C. 90 minutes 3-5 days per week D minutes 6-7 days per week 8. The number one cause of death in the United States is diabetes. True or False?