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1.2.2. Lesson 3 - long term effects part 1
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Lesson 2 long term effects of exercise

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Lesson 2 long term effects of exercise

  1. 1. A Healthy, Active Lifestyle … and your Cardio vascular system Lesson 2 Photocopiable/digital resources may only be copied by the purchasing institution on a single site and for their own use © ZigZag Education, 2009 Rebecca Rose
  2. 2. 1.2.2 Syllabus Objective <ul><li>Students should understand the impact of a healthy, active lifestyle on their cardiovascular system: </li></ul><ul><li>Exercise and physical activity – effects of regular participation in, and long-term effects of participation in, exercise and physical activity (cardiac output [HR x SV = CO], decreased resting heart rate, faster recovery, increased stroke volume, increased size of heart, effects on blood pressure, healthy veins and arteries) </li></ul>
  3. 3. <ul><li>To know and understand the long-term effects of exercise on the CV system </li></ul><ul><li>To identify the need for rest and recovery </li></ul><ul><li>To understand the impact of a healthy diet on the CV system </li></ul>Learning Objectives
  4. 4. <ul><li>COMPLETE THE FOLLOWING ANAGRAMS </li></ul>Starter Activity turapeemtre earthreat uttioridribesn teah ctoliyss eratries purssdlroobe vsmooelktru
  5. 5. Long-term effects of exercise <ul><li>The heart gets bigger in size </li></ul><ul><li>The heart’s muscular wall gets thicker and stronger. This is called ‘ Hypertrophy ’ </li></ul><ul><li>The resting stroke volume and cardiac output increases </li></ul><ul><li>The resting heart rate decreases. This is called ‘ bradycardia ’ </li></ul><ul><li>Your recovery rate improves </li></ul><ul><li>Decreased blood pressure </li></ul><ul><li>Healthy veins and arteries </li></ul>Endurance training helps strengthen the heart. This is progressive. The effects of this are:
  6. 6. Long-term effect on blood vessels <ul><li>Carry blood away from heart </li></ul><ul><li>Have thick, elastic wall </li></ul><ul><li>Stretch as blood pumps through </li></ul><ul><li>High pressure </li></ul><ul><li>Small lumen (middle) </li></ul><ul><li>Carry blood to the heart </li></ul><ul><li>Have thinner wall </li></ul><ul><li>Low pressure </li></ul><ul><li>Large lumen </li></ul><ul><li>Contain valves </li></ul>Before we look at the effects, we first of all need to know what the vessels do… Arteries Veins
  7. 7. Long-term effect on blood vessels <ul><li>A poor diet and an inactive lifestyle leads to the build up of fatty deposits on the inside of the veins and arteries </li></ul><ul><li>This makes it difficult for blood to flow through </li></ul><ul><li>When this is really bad, arteries become totally blocked which can cause heart attacks </li></ul><ul><li>Long-term exercise prevents this build up in the arteries and veins and helps them remain clear and healthy </li></ul>Clip art Item:
  8. 8. 1.2.2 Syllabus Objective <ul><li>Students should understand the impact of a healthy, active lifestyle on their cardiovascular system: </li></ul><ul><li>Rest (rest required for adaptation to take place, time for recovery before next exercise session) </li></ul>
  9. 9. Rest and Recovery: Aerobic <ul><li>To improve aerobic cardiovascular fitness you must continually train (e.g. running, swimming) </li></ul><ul><li>It is important that when planning a training program you plan to have ‘rest days’ where you will not exercise your CV system </li></ul><ul><li>This allows the heart to continually adapt to the long-term effects of the exercise and also to recover in time for your next session </li></ul>
  10. 10. Rest and Recovery: Anaerobic <ul><li>To improve anaerobic cardiovascular fitness it is important that your training is in short, fast bursts such as interval training </li></ul><ul><li>When planning an interval training program you must consider the rest intervals in between each work interval </li></ul><ul><li>A good indicator of this is by testing your heart rate and waiting for it to return to a near resting state before repeating the sprint </li></ul><ul><li>Over time, the rest interval will become much shorter as your body will have adapted and will be much quicker at recovering </li></ul>
  11. 11. 1.2.2 Syllabus Objective <ul><li>Students should understand the impact of a healthy, active lifestyle on their cardiovascular system: </li></ul><ul><li>Diet (effects on blood pressure and cholesterol – HDL and LDL) </li></ul>
  12. 12. <ul><li>Think of as many good and bad foods as you can and then write them down in your workbook. </li></ul><ul><li>Discuss with the rest of the class </li></ul>TASK
  13. 13. Good foods are those that contain : <ul><li>Fibre – e.g. fruit, vegetables, dairy products, </li></ul><ul><li>Protein – e.g. lean skinless meat, poultry, seafood, nuts </li></ul><ul><li>Vitamins – dairy products, meat, vegetables </li></ul><ul><li>Minerals – milk, red meat </li></ul><ul><li>Oils and fats – use liquid vegetable oils and low cholesterol margarines, salad dressings, etc. </li></ul><ul><li>Saturated fats – butter, lard, sour cream, pork scratching </li></ul><ul><li>High fat meats – duck, fatty steak, prepared meat, sausage </li></ul>What should I eat? You should avoid food that contains:
  14. 14. <ul><li>Cholesterol is a soft, waxy substance found in all parts of the body. Your body makes some cholesterol, and some cholesterol comes from the food you eat. </li></ul><ul><li>Your body needs a little bit of cholesterol to work properly. But too much cholesterol can clog your arteries and lead to heart disease. </li></ul><ul><li>High cholesterol foods include: eggs, liver, prawns and any food high in saturated fats </li></ul>Cholesterol
  15. 15. <ul><li>There are 2 types of cholesterol: </li></ul><ul><li>HDL – High Density Lipoprotein </li></ul><ul><li>This is known as good cholesterol </li></ul><ul><li>It can remove and clean up the fatty deposits left in arteries </li></ul><ul><li>High levels of HDL can prevent cardiac heart disease </li></ul><ul><li>LDL – Low Density Lipoprotein </li></ul><ul><li>This is known as bad cholesterol </li></ul><ul><li>It clings to arteries and can cause blockages </li></ul><ul><li>High levels of LDL can cause cardiac heart disease </li></ul>Good and bad cholesterol
  16. 16. <ul><li>High blood pressure is a blood pressure that is 140/90 mmHg or above each time it is taken. That is, the blood pressure is ‘sustained’ at 140/90 mmHg or above. </li></ul><ul><li>The cause is not known in most cases. It is thought that a slight narrowing of the arteries increases the resistance to blood flow, which increases the blood pressure. </li></ul><ul><li>In some cases, high blood pressure is caused by other conditions, e.g. certain kidney or hormone problems can cause high blood pressure. </li></ul>High Blood Pressure
  17. 17. <ul><li>It is important to drink lots of water and stay hydrated </li></ul><ul><li>You should drink at least 2 litres of water a day or you could suffer from… </li></ul><ul><li>High Blood Pressure or ‘hypertension’ – When you are dehydrated there is not enough water to fill all the blood vessels that diffuse water into vital cells. Drinking water reduces this problem. </li></ul><ul><li>High Cholesterol – This can block arteries and result in heart attacks and heart disease </li></ul><ul><li>Heartburn – This is a painful burning sensation and is a signal of water shortage in the upper part of the gastrointestinal tract. </li></ul>Water
  • McKenziMayfield

    Nov. 5, 2020
  • mohammadzakarni

    May. 23, 2013

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