Activity

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Activity Cardiovascular Fitness

• Do you want to live a longer more happy life????

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5- Health Related Fitness Areas
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Physical Activity Benefits Two Vital Body Systems
HEART
LUNGS
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Cardiovascular (cardiorespiratory
Functions

• The heart, lungs and blood vessels make up this
  system (the Cardiorespiratory system)
• The heart is the pump and pumps blood around the
  body.
• The lungs oxygenate the blood and remove carbon
  dioxide
• The blood vessels transports oxygenated blood,
  nutrients and un-oxygenated blood around the body

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What does your blood need more of during activity?

• If you dont get the required amounts of oxygen
  into your system guess what will happen to your
  muscles

• Normal resting heart rate is
• 55-60 beats per minute

Breath
Fatigue
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How hard does your heart have to work?
More Active Person

• For every heart beat you heart pushes out blood
  (Stroke Volume)
• Look at the picture.
• What conclusion can you come up with between a
  less active person and a more active person in
  relation to how hard a heart has to work.

Stroke volume
Less Active Person
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Cholesterol

• HDL (Happy) Cholesterol
• Increased by aerobic exercise, losing weight, not
  smoking, using canola/avocado/olive oil,
  cranberry juice, omega-3 (fish), and soluble
  fiberseat away the LDLs (Loser) levels.

• LDL (LOSER) Cholesterol
• These block your arteries and coat them with a
  plaque like substance that we find on our
  teethYUCK!

Atherosclorosis is a disease caused by the build
up of plaque in our arteries
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Cardiovascular Disease

• Atherosclerosis
• High Blood Pressure
• Heart Attack
• Stroke
• (Obesity)

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Medical Tests for Heart and Lungs

• Stress Test

• VO2 Max

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What is V02 Max and WHY is it being used for our
Aerobic Capacity Test??

• A V02 Max test is a test typically administered
  on a treadmill or cycle in which intensity of
  exercise is progressively increased. The rate
  of aerobic metabolism and oxygen uptake increases
  as intensity of exercise increases up to the
  point at which the max aerobic capacity is
  reached. 
• Test takes 30 minutes and can only be done with
  one subject at a time
• DIFFICULT AND TIME CONSUMING

• Determine you VO2 max from the calculator below
• Mile run uses age (years), sex (coded 0F and
  1M), body mass index (BMI inunits of kgm-2) and
  Mile Run Time (minutes) for the prediction
  VO2max  .21 (Age x Sex) - .84 (BMI) - 8.41
  (Time)  .34 (Time 2) 108.94
• Pacer The equation uses the highest speed
  (kmhr-1) attained on the test, age (y), and the
  speed x age interaction for the prediction
• VO2max - -3.238 (Max Speed) -3.248 (Age)
  0.1536 (Maximal Speed x Age)  31.025

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What the PFT has given us

• BMI Charts to easily calculate

• V02 Max Charts so that we can quickly find out
  our goals for passing the PFT.

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Tests that we use in Physical Education

• Mile run

• PACER

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Aerobic Activity

• Anything that lasts
• 20-30 CONTINUOUS minutes
• and
• raises your heart rate
• WITHIN YOUR TARGET HEART RATE RANGE

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Active Sport

• Any sport that keeps you active (target heart
  rate range) for 20-30 continuous minutes

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How do you figure your Target Heart Rate for
Intensity?

• Target Threshold (Bottom )
• 220 220
• - Age -14
• Max Heart Rate 206
• X 60 (.60) x60
• Threshold HR 124
• You should be working out between these two
  numbers!!!

• Target Ceiling (Top )
• 220 220
• - Age -14
• Max Heart Rate 206
• X 90 (.90) x90
• Ceiling HR 185

Target Heart Rate Zone (THRZ) 124-185 - 14
123-184 - 15
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Figure My Heart Rate

• Threshold

• Ceiling

• 220
• - 41 Age
• 179
• x 60 (.6)
• 107 Threshold

• 220
• -41 Age
• 179
• x 90 (.9)
• 161 Ceiling

Target Heart Rate Zone is between 107 - 161
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What does FITT mean?
Review

• Frequency How often you exercise
• Intensity - How hard you work
• Time- How long (minutes/hours) will you work out?
• Type What kind of exercise you do?

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FITT Formula (what you do)Cardiovascular

• F 3-6 days a week
• I 60 (threshold)-90 (ceiling)THRZ (Target
  Heart Rate Zone)
• T20-60 continuous minutes
• Type Active (aerobic) Sport

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BENEFITS OF A 30-MINUTE WORKOUT

• GOING ON A WALK, RUN, BIKE, OR SWIM can
• Reduce high blood pressure and heart attacks
• Builds stronger heart muscle
• Clear your arteries of bad cholesterol
• Relieve stress
• Fight depression
• Increase stamina, heart works
• more efficiently
• Help keep off those extra pounds. 
• Live longer than people who do not.

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Training Principles
(How you do it)

• S- Specificity
• P- Progression
• O- Overload
• R- Reversibility
• T- Train Maintain