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The Heart of the Matter
Put your hand on your heart Hold out your hand and make a fist Why do we wear wedding rings on our
left hand? lub-Dub, lub-Dub. Sound familiar?
These sounds are made by the heart valves as they open and close
Heart Facts
The heart is a strong muscle that pumps blood throughout your body
Your heart provides the power needed for life
An adults heart will beat about 70 times per minute
We have 6 quarts of blood that moves through our body 3 times every minute
Arteries are blood vessels that carry blood away from the heart
Veins are blood vessels that carry blood toward the heart
Even at rest, the muscles of the heart work hard -- twice as hard as the leg muscles of a person sprinting
Your heart and exercise
The heart changes how fast it pumps to meet your body’s needs.
As muscles work harder, they need more oxygen supplied by blood from the heart.
The heart has to beat faster to keep up with the needs of the muscles.
Problems of the heart
Heart Attack - caused by blockage of a coronary artery.
Damage to the heart muscle can occur if there is insufficient blood supply for more than 20 minutes or more.
Typical Warning Signs
Chest discomfort along with pain that runs down the left arm
Shortness of breath Nausea cold sweat, light headedness
Risk Factors
Family History of early heart attack
before 65 for women before 55 for men Age (heart attack risk increases with
age) Race Diabetes High blood pressure
Blood Pressure
The pressure exerted by the heart in pumping blood away from the heart.
High blood pressure is 140/90 or higher Systolic (top number) is the pressure in
the arteries as the heart contracts Diastolic (bottom number) is the
pressure in the arteries as the heart relaxes
Did you ever wonder
Why a nurse checks your pulse during a checkup or why they check a victims pulse?
Your pulse tells how well your heart is working
Many factors affect pulse rate
fitness level, genetics, stress, diet
Your heart is a muscle
If you want it to be strong you need to exercise it.
Did you know
Heart Disease is the #1 killer of women. 1 in 3 women dies of heart disease Yet women make up only 25% of
participants in heart related research studies
How to take your pulse
Never use your thumb Begin your count with zero locate pulse in your wrist or neck count for 30 seconds multiple by 2 Resting rate is your pulse rate before
you get out of bed in the morning
Target Heart Rate
To get the most benefit from aerobic exercise you need to work out in your target heart rate zone.
220 - your age = maximum heart rate MHR x 60% = lower range of zone MHR x 80% = higher range of zone You should be in this range of 60-80%
Tuesday
In your groups one member of group will complete 3
fitness stations Two minutes of exercise, record pulse
after exercise, 30 seconds, 60 seconds and 90 seconds after exercise
other team members will act as timers, recorder, and pulse taker