Facts about Cardiovascular Fitness
Most important of all the fitness components
Body function improve with use and decline with disuse
It includes 2 main body systems (circulatory & respiratory)
Cardiovascular Fitness
this is the ability of your body to work continuously for extended periods of time
Pulse
is caused by pressure of the blood on the artery wall and corresponds to the heartbeat
Radial Artery
thumb side of the wrist
Carotid Artery (Neck)
located in the grooves of the neck.
Arteries
blood vessels that carry blood from the heart to the major extremities of the body
Capillaries
pickup and delivery system
Veins
blood vessels that deliver the blood back to the heart
Maximum Heart Rate
heart rate that should not be exceed
How to find Maximum Heart Rate
220 minus age
Resting Heart Rate
the number of beats per minute when the body is in a resting state
An active person has a lower heart rate than
someone who is inactive.
Average heart rate for an adult
is 70 bpm
Average heart rate for a child (10 and under)
is 100 bpm
Target Heart Rate
exercising heart rate
Recovery Heart Rate
heart rate to determine when it is time to progress in your training program
5 minutes after exercising
your heart rate should be 120 bpm or less
10 minutes after exercising
your heart rate should be 100 bpm or less
Systolic Pressure
the top number is your blood pressure at the moment blood is pumped from the heart by the ventricles
Diastolic Pressure
the lower number is your blood pressure when the heart is relaxed and filling with blood
Equation for Blood Pressure
100 = 20-120 +20 = 140 divided 70 = 10-80 +10 = 90
Cardiovascular Diseases
the major cause of death in the U.S. Build up of fatty deposit on the walls of the arteries
Atherosclerosis
deposit that cause arterial passageways to become smaller
Thrombosis
blood clots
Overload
heart, lung, blood vessels and air passages
Frequency
at least 3-5 days a week
Intensity
60 to 85% of MHR
Time
at least 20-30 minutes
Progression
Monitor your Recovery Heart Rate to determine when it is time to progress in your program
Specificity
aerobic exercise