2. Objectives
1.Define Cardiovascular fitness and describe
some ways to measure it;
2.Perform exercise related to cardiovascular
endurance fitness;
3.Understand how cardiovascular fitness
contributes to lower risk cardiovascular
disease and improved health and wellness
4. Mental Exercises
2. Cardiovascular endurance is defined as:
a. The body’s ability oxygen to muscles while
they are working
b. The body’s ability to maintain a maximum
heart rate during intense exercise
6. Mental Exercises
4. What type of activity is best suited for
individuals wanting to improve their endurance?
a. weightlifting
b. Aerobic exercise
c. Competitive eating
d. Anaerobic exercise
7. Mental Exercises
5. What component would be most important to a
long distance runner?
a. Reaction time
b. Agility
c. Cardio-respiratory endurance
d. Muscular strength
8. Mental Exercises
6. The ability of the heart, lungs, and blood
vessels to function efficiently when a person is
exercising the body
a. Body composition
b. Cardiovascular Endurance
c. Muscular strength
d. Flexibility
9. Mental Exercises
7. Which of the following activities are not
considered the best cardiovascular exercises?
a. Dancing, jazz, Aerobic, Zumba, Salsa
b. Yoga, Stretching Pilates
c. Running, Biking, swimming, jumping rope
d. Cross Country Skiing, Tennis, Kick Boxing
10. Mental Exercises
8. What is the suggested frequency ?
a. Once a week
b. 3-5 days a week
c. 7 days a week
d. Twice a week
11. Mental Exercises
9. What do the heart and lungs supply to the
muscles during long periods of exercise?
a. food
b. oxygen
c. water
d. Twice a week carbon dioxide
12. Mental Exercises
10. Which of the following health-related
components of fitness has to do with your heart,
lungs, and blood vessels?
a. Cardio-Respiratory Endurance
b. Muscular endurance
c. Muscular Strength
d. Flexibility
14. Mental Exercises (answers)
1. The heart, lungs, and
surrounding blood vessels
in the body
2. The body’s ability to
maintain a maximum
heart rate during intense
exercise
3. Exercise
4. Aerobic exercise
5. Cardio- respiratory
endurance
6. Cardiovascular Endurance
7. Yoga, Stretching Pilates
8. 3-5 days a week
9. oxygen
10. Cardio-Respiratory
Endurance
15. Cardiovascular Fitness
Ability of the heart, lungs, and blood vessels to
function efficiently when a person exercises the
body
Cardio = heart Vascular – Vessels
A strong heart and healthy vessels (developed from
regular physical activity) help to make a strong
cardiovascular system.
16. Importance of Cardiovascular Fitness
▪ It will increase your energy
▪ It will help you feel and look good
▪ Creates body fats loss
▪ Helps with stress reduction
▪ Improves health
▪ Can extend your lifespan
17. Importance of Cardiovascular Fitness
▪ Clears fats from the bloodstream
▪ Lowers chance of atherosclerosis
▪ Strengthens the heart muscle
▪ Decreases chance of heart disease
or stroke
▪ Improve self concept
18. A disease of the arteries
characterized by the deposition
of plaques of fatty material on
their inner walls
Atherosclerosis
Back
19. Ways to Monitor your heart
▪ Blood pressure
▪ Heart Rate
▪ Resting Heart Rate
▪ Recovery Heart Rate
20. Blood Pressure
• Is the force of blood against the artery
walls.
• The normal blood pressure is around
120/80
• The higher #(120) is called Systolic –
this is your heart contracting to pump
blood
21. Blood Pressure
• The lower # (80) is called Diastolic – this
is your heart refilling or relaxing
between beats
Back
22. Heart Rate
• 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 with palm facing
23. Heart Rate
• Average Heart rate is 70 beats per
minute
• Count for 60 seconds, or 6 seconds x
10, or 10 seconds x 6
Back
24. Resting Heart Rate
• Is the number of times your heart beats
per minute while at rest. The # will
improve with exercise.
• Always take in bed before sitting up.
Back
25. 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.
26. Training Principles: The FITT Formula
• Frequency – how often you workout?
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 minute, or at
least 3 days a week.
27. Training Principles: The FITT Formula
• Intensity – How hard should you push
yourself? Most of the time, exercise is
measured by monitoring your heart
rate. Target heart rate zone is 60-90% of
your maximum rate.
• Should not exceed (220-age)
28. Training Principles: The FITT Formula
• Time – how long should you workouts
be?
• This is dependent upon your fitness
goals. You can choose to exercise
longer which will typically be at a
lower intensity or for a shorter time at
a higher intensity
34. Back
This simple test is designed to
assess your cardiovascular
endurance
Step on and off the box for three minutes.
Step up with one foot and then the other.
Step down with one foot followed by the
other foot. Try to maintain a steady four
beat cycle. It's easy to maintain if you say
"up, up, down, down". Go at a steady and
consistent pace. This is a basic step test
procedure - see also other step tests.
35. Step Test Procedure
The Step Test is designed to measure a
person’s aerobic fitness. Participants step
up and down, on and off an aerobics-type
step for THREE minutes to increase heart
rate and to evaluate the heart’s recovery
rate during the minute immediately
following the step test exercise.
36. Step Test Procedure
Supplies
•Metronome-a device that produces a steady
pulse to help musicians play in time. The pulse is
measured in BPM (beats-per-minute).
•12-inch-high Aerobics-type Step with
Risers
•Watch or Clock that counts seconds
38. Back
The Astrand-Rhyming cycle
ergometer test (ARCET) is a
commonly administered
submaximal test for
estimating aerobic capacity.
Whereas typically utilized in
clinical populations, the
validity of the ARCET to
predict VO2max in a non-clinical
population, especially female,
is less clear
