Transcript Lesson 1.1: Fitness for Life

Cardiovascular Fitness
Cardiovascular Fitness Facts
Self-Assessment Cardiovascular Fitness—Step Test
and One-Mile Run
Cardiovascular Fitness Objectives
Todays Objectives:
• Describe the benefits of cardiovascular fitness to health
and wellness.
• Explain the relationship between physical activity and
good cardiovascular fitness.
• Describe and demonstrate some methods you can use
to assess your cardiovascular fitness.
• Determine how much cardiovascular fitness is enough.
Cardiovascular Fitness Fact One
Cardiovascular fitness considered is the most
important fitness component because:
• A high level of fitness means that you have a
healthy cardiovascular system.
• Cardiovascular disease is the leading cause of
death in the United States.
Cardiovascular Fitness Fact two
The components of the cardiovascular and
respiratory systems are:
• The heart, lungs, and blood vessels make up
these systems (the cardiorespiratory system).
• The heart transports blood (carrying oxygen and
nutrients) around the body.
• The lungs oxygenate the blood and
remove carbon dioxide.
Cardiovascular Fitness Fact three
• Good cardio-respiratory fitness
benefit each of the following:
• The heart benefits by being
able to pump more blood per
beat.
• The lungs are able to increase
the amount of oxygen that
diffuses into the blood.
Cardiovascular Fitness Fact three cont.
• The blood can carry more oxygen
to the working muscles.
• The cells adapt by being able to
extract and use more oxygen.
Cardiovascular Fitness Fact four
Several types of activities are likely to improve
aerobic fitness. Examples are:
• Aerobic activities (jogging, swimming, biking,
hiking) of a sufficient intensity and duration.
• An exercise session of 20 minutes or more, at a
heart rate in the target zone, will improve
aerobic fitness.
Cardiovascular Fitness Fact five
The cardiovascular system benefits due to
exercise because:
• the stress of exercise causes adaptations
(changes) to the cardiovascular system.
• the body adapts to the stress of exercise by
becoming stronger and more efficient.
Tools to Measure Cardiovascular Fitness
Resting Heart Rate
• Your resting heart rate is how
many times your heart beats
in 1 minute while you are
resting.
• Resting heart rates for
teenagers may range
between 60 and 90 beats per
minute.
Cardiovascular Fitness Fact Six
Parts of the Cardiovascular system
• Heart
– Pumps blood to the body
• Arteries
– The arteries transport blood to the muscles and
organs.
– The process of fatty deposits building up on the walls
of the arteries is known as atherosclerosis.
Cardiovascular Fitness Fact Six Cont.
Types of cholesterol
• LDL cholesterol
– (this cholesterol damages arteries)
• HDL cholesterol
– (this cholesterol helps get rid of LDL cholesterol)
• It is important for LDL cholesterol not to be too
high, and HDL cholesterol not to be too low
– (suggested ratio of no greater than 4:1).
Cardiovascular Fitness Fact Six Cont.
Veins
• The veins transport blood back to the heart.
• The one-way valves prevent the blood from
flowing backward through the circulatory system.
Assessing Cardiovascular Fitness
• In a laboratory, a
running or cycling test
can measure how
much oxygen you can
use when exercising
(special equipment is
needed for this test).
This test is called
maximal oxygen
uptake.
Assessing Cardiovascular Fitness Cont.
• On a playing field, you can complete an
aerobic run (usually one mile) in the
quickest time possible or do the walking
test.
• In the gymnasium, there are other aerobic
tests (step test, PACER test) that can
estimate how fit you are.
Cardiovascular Fitness Guidelines
Fitness Guidelines
• Aerobic exercise on a regular basis (3-5 times
per week, heart rate in the target zone, for 20
min or more) should provide you with a good
level of fitness.
• Fitness standards identified with different
physical fitness test can help you see where you
currently are and see improvement over time
Examples of Fitness rating for One mile run

purpose:
 this test measures aerobic endurance, as a measure of health and an
important component of many sporting activities
 equipment required:
 stopwatch, smooth and level marked 1 mile track, paper and pencil.
 description:
 The purpose of this test is to complete one mile in the fastest possible
time. After the purpose of the test and instructions are given, the
participants begin running on the count "Ready? Go!". If they desire,
walking may be interspersed with running, however, they should be
encouraged to cover the distance in as short a time as possible.
 scoring:
 Note the time, in minutes and seconds, it took to complete the mile.
These results can be compared to published norms for similar age
groups.
Examples of Fitness rating for Step test 17
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Objective
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– The objective of this test is to monitor the development of the
athlete's cardiovascular system.
Required Resources
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Gym bench (45cm high)
Stop watch
Assistant
How to conduct the test
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Step up on to a standard gym bench once every two seconds for five
minutes (150 steps)
Have someone to help you keep to the required pace
One minute after finishing the test take your pulse rate (bpm)- Pulse 1
Two minutes after finishing the test take your pulse rate (bpm) - Pulse 2
Three minutes after finishing the test take your pulse rate (bpm) - Pulse 3
Use the calculator below to determine your level of fitness
Building Cardiovascular Fitness
Today’s Objectives:
• Explain the difference between aerobic activity and
anaerobic activity.
• Describe the FIT formula for developing cardiovascular
fitness.
• Explain how to determine a threshold of training and a
target zone for building cardiovascular fitness using two
different heart rate methods.
Aerobic Cardiovascular Fitness
• Aerobic means “with
oxygen.”
• Aerobic exercise means
exercise you can sustain
for long periods of time.
• Aerobic fitness is the same
thing as cardiovascular
fitness.
Anaerobic
• Anaerobic means “without oxygen.”
• Anaerobic exercise means exercise you
can sustain for short periods of time.
• Aerobic fitness is not the same thing as
cardiovascular fitness.
Keys to Cardiovascular
• Frequency
– 3 time per week (minimum)
• Intensity
– Heart rate between 120 and 140 for the 30 minutes to
get cardiovascular gain
– Heart rates higher then 140 moves to anaerobic
exercise.
– Heart rates below 120 do not provide in signficant
increase in fitness.
• Time
– 30 minutes (minimum)