Chapter Seven
Cardiovascular Fitness
The race is not always to the
swift but to those who keep
on trying.
Chapter 7 Value
 Information in this chapter will not only help you obtain additional
energy and make you feel better, it will assist you in combating
cardiovascular disease, the number one cause of death in the
United States.
 It is estimated that over half of deaths caused by cardiovascular
disease could have been prevented with a change in the person's
lifestyle.
 All of us have control over six of the nine risk factors associated
with cardiovascular disease. Engaging in physical activity to
improve your cardiovascular fitness is perhaps your most important
lifestyle decision.
Why Is Cardiovascular
Fitness Important?
Increases energy level
Look good
Ability to provide oxygen continuously to
working muscles over an extended time
Circulatory and Respiratory
Systems
Work together
Blood picks up oxygen
from the lungs and
carries it to the heart
The Heart
Left ventricle
Capillaries
Veins
Right ventricle
Monitoring the Heart
Heart rate is affected by
position
activity level
body size
Normal heart rate
adults: 70 bpm
children: 100 bpm
Measuring Heart Rate
Pulse
pressure of blood on artery walls
Use fingers rather than thumb
Vocabulary
Objective
Count 30 sec. and multiply by 2
Measuring Heart Rate
Resting Heart Rate
Most accurate if taken when you first
wake up
Normal: 50-100 bpm
Vocabulary
Cardiovascular Disease
Atherosclerosis
Thrombosis
Heart attack
Stroke
Vocabulary
Risk Factors
Objective
I can control
I can’t control
 Inactivity
 Gender
 Obesity
 Heredity
 Age
 High blood
pressure
 High cholesterol
 Stress/tension
 Smoking
Discuss the benefits of
Cardiovascular Fitness
Cardiovascular Benefits
of Exercise
Reduces the risk of dying prematurely
Strengthens heart, makes more efficient
Decreases atherosclerosis
Clears fats from bloodstream
Objective
2 of 3
Cardiovascular Benefits
of Exercise
Helps control weight
Improves concentration
Promotes positive self-concept
Reduces feelings of depression and
anxiety
Objective
3 of 3
What is the optimal range
of Heart rate to increase
Cardiovascular fitness?
Maximal Heart Rate
Vocabulary
Objective
1 of 4
Applying Training Principles
Principle of Overload
Frequency: minimum 3 times per week
Intensity: target heart rate
Time: minimum 20 min. at target heart
rate
Objective
1 of 3
Target Heart Rate
Upper and lower limits
60-90% maximum heart rate or
50-85% heart rate reserve
Vocabulary
Objective
2 of 4
Target Heart Rate Formula
Safe Lower Limit
• (220-age) x 60% = Lower Limit
• (220-14) x 60% = Lower Limit
• (206) x 60 % = Lower Limit
Objective
3 of 4
• 123.6
Target Heart Rate Formula
Safe Upper Limit
• (220-age) x 90% = Upper Limit
• (220-14) x 90% = Upper Limit
• (206) x 90 % = Upper Limit
Objective
4 of 4
• 185.4
Principle of Progression
Increase overload gradually by:
increasing pace
increasing distance
Objective
2 of 3
Principle of Specificity
Aerobic — with oxygen (best)
Anaerobic — without oxygen
Vocabulary
Objective
3 of 3
REVIEW
The circulatory system includes the heart, blood,
and blood vessels
The respiratory system includes the lungs and
air passages
Oxygen and food are delivered to the body’s
cells by capillaries
A high resting heart rate generally indicates a
poor level of aerobic fitness
REVIEW
Cardiovascular disease is responsible for
over 40% of all deaths
The risk factors can a person controltress, diet,
smoking, obesity
You can make your heart stronger because it is
a muscle
To reach an adequate level of cardiovascular
fitness, you should engage in an aerobic activity
three days a week
REVIEW
Maximum heart rate = 220 – AGE
To see results and gains - aerobic exercises
should be maintained for 20 minutes or
more
Study Question
When you increase the pace of your run,
you are increasing
A.
B.
C.
D.
Answer
frequency.
intensity.
time.
none of the above.
Answer
When you increase the pace of your run,
you are increasing
A.
B.
C.
D.
frequency.
intensity.
time.
none of the above.
Study Question
In order for jogging to contribute
toward the development of
cardiovascular fitness, your target
heart rate must be maintained for at
least
 A. three minutes.
Answer
B. five minutes.
C. ten minutes.
D. twenty minutes.
Study Question
What is the minimum number of days a
person would exercise per week to
improve cardiovascular fitness?
Answer
A. 1
B. 3
C. 5
D. 7