OBJECTIVE: OBJECTIVES FOR THIS UNIT: Students will: 1)Define
cardiovascular disease (CVD) and describe some of the risk factors
for CVD. 2) Define cardiovascular fitness and describe some ways to
measure it. 3) Understand how cardiovascular fitness contributes to
lower risk of cardiovascular disease and improved health and
wellness. 4) Discuss how the FITT principles can be used to improve
cardiovascular fitness. 5) Learn ways to monitor the heart and ways
test for heart condition. 6) Learn how to take exercise heart rate.
6) Understand the difference between aerobic and anaerobic
exercise.
Slide 4
Cardiovascular Fitness is: The ability of the heart, lungs, and
blood vessels to function efficiently when a person exercises the
body.
Slide 5
Why Is Cardiovascular Fitness Important? It will increase your
energy level It will help you feel and look good Creates body fat
loss Helps with stress reduction Improves health Can extend your
lifespan Forms more arteries in the heart Clears fats from the
bloodstream Lowers chance of atherosclerosis Strengthens the heart
muscle Decreases chance of heart disease or stroke Improves self
concept
Slide 6
Cardiovascular System: consists of your heart (cardio), blood,
and blood vessels (veins, arteries and capillaries). A
cardiovascular system that works well consists of : 1.A heart that
pumps efficiently (e.g., more blood pumped with each heart beat).
2.Blood that carries oxygen to tissues effectively. 3.Unclogged
blood vessels that allow for effective delivery of oxygen. Regular
physical activity benefits two body systems: The cardiovascular
system, and respiratory system.
Slide 7
Respiratory System: Your respiratory system includes your
lungs, and the air passages that bring air, including oxygen, from
outside of the body into the lungs. Inside your lungs, oxygen
enters your blood while carbon dioxide is eliminated.
Slide 8
Cardiac Cycle: When you breath in, oxygen is absorbed from the
lungs and by the blood stream and oxygenated blood is sent to the
left side of the heart (red arrows). Heart diagram is shown as if
you were facing a persons heart.
Slide 9
The right side of the heart (blue) is responsible for sending
blood to the lungs, where the red blood cells pick up fresh oxygen.
This blood is then returned to the left side of the heart (red).
From here the oxygenated blood is pumped to the whole body
supplying the fuel that the body cells need to function.
Slide 10
Arteries and Veins
Slide 11
Capillaries serve as bridges between arteries and veins. This
is where food and oxygen are transported from the blood to the
cells.
Slide 12
Cardiovascular Disease includes diseases that affect the heart.
Two common conditions related to cardiovascular disease include:
Atherosclerosis (plaque build-up around the arteries).
Arteriosclerosis (hardening of the arteries). Both of these
conditions can lead to a stroke or heart attack. A heart attack
occurs when the blood supply into or within the heart is cut off or
reduced. Cardiovascular Disease
Slide 13
Slide 14
Your risk for cardiovascular disease is affected by
non-modifiable and modifiable risk factors. Non-modifiable risk
factors (risk factors you cannot change) including your age,
gender, and heredity. As you get older, your risk for heart disease
increases. Additionally, men have higher risk than women until
women reach menopause (when their menstrual period stops).
Cardiovascular Risk Factors
Slide 15
Modifiable risk factors: are the things you can change. This
includes things like smoking, stress, diet and physical inactivity.
Individuals who smoke are at higher risk of heart disease than
non-smokers. People who are chronically stressed are also at higher
risk of heart disease than those who are less stressed. Lastly,
individuals who are not physically active and/or obese, are at
higher risk of heart disease than those who are active and have a
healthy body fat percentage.
Slide 16
Cholesterol and Blood Pressure are two risk factors that are
commonly checked at the doctors office. Sometimes, students don't
have these tests measured frequently enough. For optimal health,
you should have your cholesterol and blood pressure taken on a
regular basis. Early detection of Cardiovascular Disease ensures
that proper steps can be taken to help reduce further risks
associated with CVD.
Slide 17
Optimal values for total cholesterol are below 200 mg/dl. If
your values are above 240 mg/dl, you have twice the risk of a heart
attack as someone whose total cholesterol is below 200 mg/dl.
Cholesterol is a waxy fat substance in the blood of our bodies. Our
bodies need cholesterol to function. Your liver makes all the
cholesterol it needs to survive. Other sources of cholesterol come
from food. Cholesterol is found in animal products such as meat,
eggs and whole milk dairy products. If the level of cholesterol
gets to high, it can stick to artery walls and cause serious health
problems. 52% of American adults have high cholesterol.
Slide 18
Cholesterol moves through your bloodstream via lipoproteins.
They are either low-density (LDLs) or high-density (HDLs).
Low-density lipoproteins (LDLs) are often called the "bad
cholesterol" because they contribute to plaque build up in the
blood vessels (atherosclerosis). To lower total cholesterol and
LDLs, it is recommended to lower your intake of saturated fats and
cholesterol and increase your level of physical activity.
Slide 19
High-density lipoproteins (HDLs), are often referred to as the
"good cholesterol," are responsible for carrying excess harmful
cholesterol out of the bloodstream and into the liver for disposal.
HDLs are typically lower in individuals who smoke, people who are
sedentary, and those who are overweight. The best way to increase
HDLs is through aerobic exercise and a healthy diet.
Blood Pressure Blood Pressure is the force of blood against the
artery walls. Normal blood pressure is around 120/80. The higher #
(120) is called Systolic - this is your heart contracting to pump
blood. The lower # (80) is called Diastolic this is your heart
refilling or relaxing between beats.
Slide 22
Slide 23
Heart Rate or Pulse - The pressure of blood on the artery wall
due to heartbeat. Take pulse at Carotid Artery (neck) or wrist. On
Neck- place first and second fingers on side of jaw. On Wrist -
place 3 inside fingers on thumb side of wrist with palm facing up.
Average Heart Rate is 70 beats per minute. Count for 60 seconds, or
for 6 seconds x 10, or 10 seconds x 6. Heart Rate
Slide 24
Resting Heart Rate Resting Heart Rate is the number of times
your heart beats per minute while at rest. This # will improve with
exercise. Always take in bed before sitting up.
Slide 25
Recovery Heart Rate Recovery Heart Rate is your heart rate
after exercise. Your heart should recover to about 120 beats per
minute within 5-6 minutes, and should be below 100 beats per minute
after 10 minutes.
Slide 26
Heart Disease Heart Disease is the #1 killer in the United
States and costs our Nation more than any other disease. Every 37
seconds someone in the United States dies from cardiovascular
disease. An estimated 81 million adults in the United States now
suffer from the consequences of these afflictions.
Slide 27
The main cause of cardiovascular disease The main cause of CV
disease is the build-up of plaque (fatty deposits) in the arteries.
This is usually caused by lack of exercise and poor diet.
Slide 28
Risk Factors for Developing Cardiovascular Disease: Inactivity
Smoking Obesity Poor Diet High Stress High Blood Pressure Age
Heredity
Slide 29
Training Principles: The FITT Formula Frequency - How often
should you workout? Intensity - How hard should you push yourself?
Time - How long should your workouts be? Type - What type of
workout?
Slide 30
Frequency is the number of times per week that you perform
activity. The Surgeon General recommends that to improve your
overall health, you should perform physical activity at a moderate
to vigorous level most days of the week for at least 30 minutes.
The American College of Sports Medicine recommends that to improve
your physical fitness, you should exercise at a vigorous level at
least 3 days a week. Frequency
Slide 31
Intensity is how hard to exercise. Most of the time, exercise
intensity is measured by monitoring your heart rate. You want to
get your heart rate into your Target Zone for full benefits. Target
Heart Rate Zone is 60-90% of your Max Heart Rate. This is about
130-180 beats per minute for someone who is 16-18 years of age.
Intensity
Slide 32
Maximum Heart Rate Maximum Heart Rate Should not exceed (220
Age) For example a 16 year old should not get their heart rate over
(220-16) = 204 for an extended period of time. Try to stay in your
target heart rate zone (130-180) beats per minute which is 60-90%
of max heart rate for at least 20-30 minutes 3-5 times a week.
Slide 33
Time is your exercise duration or how long you exercise. This
is dependent upon your fitness goals. You can choose to exercise
longer which will typically be at a lower intensity or you can
exercise for a shorter time at a higher intensity. You should
exercise at least 30 minutes most days of the week. Time
Slide 34
Aerobic vs. Anaerobic Exercise Anaerobic exercise is exercise,
performed in short or fast bursts in which the heart cannot supply
oxygen as fast as muscles use it. A few examples of an anaerobic
activities are sprinting, playing volleyball, weight lifting, or
mowing your lawn.
Slide 35
Aerobic exercise: is steady activity done at an intensity that
raises the heart rate into the target heart rate zone. Some
examples of aerobic activities that are effective for improving
cardiovascular fitness are: running, jogging, elliptical, brisk
walking, cycling, cross-country skiing, and swimming. Aerobic
Exercise
Slide 36
Training Principles are things you should consider prior to and
during exercise. Every safe exercise session should begin with a
short warm-up. Both the muscles and cardiovascular system should be
worked at a light to moderate level when you start to prepare the
body for a more strenuous bout of exercise. Warm-ups are also used
to prevent injury. Once your body is warmed up, you should stretch
muscles before starting a more strenuous workout. Training
Principles
Slide 37
After a workout session is completed, you should do a cool-
down. A cool-down is a period of time where you slow down and walk
or perform slow, static stretches. Remember your recovery heart
rate should slow to 100 beats per minute or less within 10 minutes.
The cool-down is a way to gradually slow an exercise bout.
Replenish your fluids during and after exercise. If you are thirsty
you are already starting to get dehydrated.
Slide 38
Key Vocabulary Aerobic exercise is lower intensity exercise,
performed for longer periods of time, with oxygen. Anaerobic
exercise is high intensity exercise, performed for a short period
of time. Arteriosclerosis hardening of the arteries.
Atherosclerosis is plaque build-up around the arteries. Blood
Pressure is the force of blood against the artery walls.
Cardiovascular Fitness is the body's ability to continuously
provide oxygen to the muscles as they perform work over an extended
period of time. Cardiovascular System consists of your heart,
blood, blood vessels (veins, arteries and capillaries.
Cardiovascular Disease includes diseases that affect the heart
(arteriosclerosis and atherosclerosis). Cholesterol is a fatty
substance found in meats, dairy products, and eggs. It can become
dangerous and block your blood vessels-- if your body does not
effectively dispose of it. Too many deposits can cause a narrowing
of the vessel wall which leads to higher blood pressure.
Slide 39
Key Vocabulary Cont. Cool-Down is a period of time where you
slow down and walk or perform slow, static stretches. Diastolic
blood pressure is the pressure on the artery walls when the heart
relaxes. Heart Rate or Pulse is the pressure of blood on the artery
wall due to heartbeat. Take pulse at Carotid Artery (neck) or
wrist. High-Density Lipoprotein Cholesterol (HDL) is often referred
to as the "good cholesterol" because it is responsible for carrying
excess harmful cholesterol out of the bloodstream and into the
liver for disposal. Low-Density Lipoprotein Cholesterol (LDL) is
often called the "bad cholesterol" because it contributes to plaque
build up in the blood vessels. Resting Heart Rate is the number of
times the heart beats per minute while at rest. Resting heart rate
will improve with exercise. Recovery Heart Rate is your heart rate
after exercise. Should be below 100 after 10 min. Respiratory
System includes your lungs, and the air passages. Systolic blood
pressure is the pressure on the artery walls when the heart
contracts. Warm-Up is designed to start blood flow (and thus oxygen
delivery) to working muscles.