Physical fitness = The ability to carry out the demands of everyday life without getting tired.
 The most modern concept of physical fitness emphasizes the link between fitness and health.
Cardiovascular fitness = The ability of the heart, lungs, and blood vessels to function efficiently when a
person exercises the body.
The 2 Body systems involved in Cardiovascular fitness also known as Cardio-Respiratory fitness are the:
1. Circulatory system – heart, blood, and blood vessels.
2. Respiratory system – lungs and air passages.
WHY IS CARDIORESPIRATORY
FITNESS IMPORTANT?
1.
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5.
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Increase in energy level
Helps you look and feel good
Creates body fat loss
Stress reduction
Improves health/longer life span
WHAT ARE THE BENEFITS?
6. Form more arteries in the heart
7. Clear fats from bloodstream, lowers chance of
atherosclerosis (build up of plaque in arteries)
8. Strengthens the heart muscle
9. Decreases your chance of heart disease – (lowers RHR)
10. Improves self concept
11. Decreases your chance of other diseases (cancer).
CIRCULATORY AND RESPIRATORY SYSTEMS:
When you breathe in, oxygen is absorbed from the lungs by the blood stream and oxygenated
blood is sent to the left side of the heart.
The left side of the heart forces oxygenated blood into the body through ARTERIES.
(Arteries – take blood away from the heart)
Arteries branch off to form CAPILLARIES. (Capillaries – serve as bridges between
arteries and veins – this is where food and oxygen are delivered from the blood to cells)
VEINS = carry deoxygenated blood back to the heart.
The right side of the heart is responsible for sending blood to the lungs, where the red blood cells pick up
fresh oxygen.
Heart Disease/Cardiovascular Disease (CVD):
 Starts at an early age and is the MAJOR CAUSE OF DEATH IN THE U.S
 Causes over ½ of all deaths in the United States
 For every 1 person that dies of cancer, 3 die of CV disease
 Primary cause of CV disease is build up of fatty deposits or plaque in the arteries (atherosclerosis)
Risk Factors:
Modifiable (things you can change) vs.
Non-modifiable (things you cannot change) risk factors:
Smoking, stress, diet
Age, gender, heredity
MEASURING CARDIORESPIRATORY FITNESS
Ways to Test Cardiorespiratory Fitness: 1. Step test – stepping on and off 12 inch step (3 min)
2. 1 ½ mile run or 1 mile walk/run
3. Fitnessgram tests
External methods of monitoring the heart:
1.. Blood Pressure:
a. The higher # is SYSTOLIC = This sound occurs when the heart contracts
b. The lower # is DIASTOLIC = when heart is relaxing and filling with blood
Systolic Blood Pressure
Diastolic Blood Pressure
Low Range
Below 110
Below 60
“Normal” Range
Between 110-140
Between 60-90
High Range
Above 140
Above 90
2. Heart rate (HR) or pulse – The pressure of blood on the artery wall due to heartbeat. Take HR at the
carotid artery on the neck, or the radial artery on the wrist (thumb-side of wrist with the palm facing up).
The average heart rate for adults is 70 beats per minute.
3. Resting heart rate (RHR) – The number of times the heart beats per minute (bpm) while at rest.
Resting heart rate will improve with exercise. Always take resting heart rate in bed before sitting up.
4. Recovery heart rate:
a) Should drop to 120 bpm within 5-6 minutes
b) Should be less than 100 bpm after 10 minutes
Risk Factors for Developing CVD:
1. Inactivity
4. Poor Diet
7. Age
2. Smoking
5. High Stress
8. Heredity
3. Obesity
6. High Blood Pressure
Training Principles: FITT Principle:
a. Frequency: Aerobic workouts 20-30 minutes, 3-5 times a week (jogging, jumping rope, riding a
bike)
b. Intensity: Target heart rate zone – where you want your exercise heart rate.
In order to keep heart in target zone exercise from 60-90% of your maximum heart rate.
This means for students 16-18 yrs. old, you should get your HR between 130-180 BPM
c.
Maximum heart rate – should not be exceeded (220 – age = Max HR)
d. Time: Progress slowly and remember principle of specificity (everyone is different). For best
results do cardio workouts for 20-30 minutes.
e. Maintain hydration during workout – If you are thirsty you are already getting dehydrated.
f. Type: Aerobic vs. Anaerobic –Choose an activity you will continue doing.
Aerobic -- running, jogging, elliptical, brisk walking, cycling, cross-country skiing, and swimming
Anaerobic-- sprinting, playing volleyball, weight lifting, or mowing your lawn.