This document discusses cardiovascular fitness and disease. It defines cardiovascular fitness as the ability of the heart, lungs and blood vessels to function efficiently during exercise. Regular physical activity benefits the cardiovascular and respiratory systems by reducing risk factors for cardiovascular disease like high blood pressure, cholesterol, obesity, and stress. The document provides information on monitoring heart rate and blood pressure, and outlines principles for improving cardiovascular fitness through aerobic exercise following the FITT formula of frequency, intensity, time and type of exercise.
The five components of health related fitnessDavid Stoffel
Physical Fitness is Defined as "A Set Of Attributes That People Have Or Achieve That Relates to the Ability to Perform Physical Activity".
In other words, It is more than being able to run a long distance or lift a lot of weight at the gym.
Being Fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity.
Great athletes reach high levels of performance because they focus on all 7 elements of fitness. Keeping these in balance maximizes performance and reduces the chance of injury. Visit www.sporteffective for more fitness information.
The five components of health related fitnessDavid Stoffel
Physical Fitness is Defined as "A Set Of Attributes That People Have Or Achieve That Relates to the Ability to Perform Physical Activity".
In other words, It is more than being able to run a long distance or lift a lot of weight at the gym.
Being Fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity.
Great athletes reach high levels of performance because they focus on all 7 elements of fitness. Keeping these in balance maximizes performance and reduces the chance of injury. Visit www.sporteffective for more fitness information.
Not the most attractive pictures of Guildford in most cases but these pictures were taken specifically to help my GCSE students with their coursework, hence the picture of bus lanes, signs and the like!
Type 2 diabetes - A 2016 update by Zeena NackerdienZeena Nackerdien
The International Diabetes Federation maintains that one in two adults are undiagnosed for diabetes and that estimates that one in eleven people had diabetes in 2015. If one takes into account that most of the cases involves the preventable condition of Type 2 diabetes, it comes as no surprise that many countries are being hit by staggering socioeconomic costs. Diabetes sites, chat rooms, aps, and ads for ever-evolving and increasingly complex disease management schemes are commonplace on Google. But what does all the information mean? The American Diabetes Association, American Association of Clinical Endocrinologists, The Canadian Diabetes Association, WebMD, and the International Diabetes Federation resources served as the major resources for this accompanying slide deck that tries to unpack some of the major subtopics related to prediabetes and Type 2 diabetes. The slide deck is organized according to disease definition, epidemiology, etiology/pathophysiology, diagnosis, treatment, and prevention. Particular topics such as the early use of insulin could be expanded into several separate slide decks narrating benefits and risks with supporting evidence. However, this deck is meant to provide interested readers with an overview of the Type 2 diabetes literature landscape, with the caveat that specific cases and Type 2 diabetes-related complications should always be discussed with a healthcare provider.
Image credits: slideteam.net; Wikimedia
Global Medical Cures™ | Womens Health- HEART DISEASE
Understanding risk factors of this number one killer of women, as well as heart attack signs, common tests, treatments, and living with heart disease.
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
263778731218 Abortion Clinic /Pills In Harare ,sisternakatoto
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- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
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Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
2 Case Reports of Gastric Ultrasound
NVBDCP.pptx Nation vector borne disease control programSapna Thakur
NVBDCP was launched in 2003-2004 . Vector-Borne Disease: Disease that results from an infection transmitted to humans and other animals by blood-feeding arthropods, such as mosquitoes, ticks, and fleas. Examples of vector-borne diseases include Dengue fever, West Nile Virus, Lyme disease, and malaria.
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Knee anatomy and clinical tests 2024.pdfvimalpl1234
This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
2. OBJECTIVE:
OBJECTIVES FOR THIS UNIT:
Students will:
1)Define cardiovascular disease (CVD) and describe some of the risk factors for CVD.
2) Define cardiovascular fitness and describe some ways to measure it.
3) Understand how cardiovascular fitness contributes to lower risk of cardiovascular
disease and improved health and wellness.
4) Discuss how the FITT principles can be used to improve cardiovascular fitness.
5) Learn ways to monitor the heart and ways test for heart condition.
6) Learn how to take exercise heart rate.
6) Understand the difference between aerobic and anaerobic exercise.
3. Cardiovascular Fitness is:
The ability of the heart, lungs, and blood vessels to
function efficiently when a person exercises the body.
4. Why Is Cardiovascular Fitness
Important?
• It will increase your energy level
• It will help you feel and look good
• Creates body fat loss
• Helps with stress reduction
• Improves health
• Can extend your lifespan
• Forms more arteries in the heart
• Clears fats from the bloodstream
• Lowers chance of atherosclerosis
• Strengthens the heart muscle
• Decreases chance of heart disease
or stroke
• Improves self concept
5. Cardiovascular System: consists of
your heart (cardio), blood, and blood
vessels (veins, arteries and capillaries).
A cardiovascular system that works well
consists of :
1. A heart that pumps efficiently (e.g.,
more blood pumped with each heart
beat).
2. Blood that carries oxygen to tissues
effectively.
3. Unclogged blood vessels that allow
for effective delivery of oxygen.
Regular physical activity
benefits two body systems:
The cardiovascular system, and respiratory system.
6. Respiratory System: Your respiratory system includes
your lungs, and the air passages that bring air, including
oxygen, from outside of the body into the lungs. Inside
your lungs, oxygen enters your blood while carbon
dioxide is eliminated.
7. Cardiac Cycle:
• When you breath in,
oxygen is absorbed from
the lungs and by the
blood stream and
oxygenated blood is sent
to the left side of the
heart (red arrows).
• Heart diagram is shown
as if you were facing a
person’s heart.
8. • The right side of the heart
(blue) is responsible for
sending blood to the lungs,
where the red blood cells
pick up fresh oxygen.
• This blood is then returned
to the left side of the heart
(red). From here the
oxygenated blood is
pumped to the whole body
supplying the fuel that the
body cells need to
function.
9. Arteries and Veins
• The left side of the heart
forces oxygenated blood
away from the heart and
into the body through
ARTERIES.
• The VEINS carry
deoxygenated blood back
into the right side of the
heart
10. Capillaries serve as bridges
between arteries and veins.
This is where food and oxygen are transported from
the blood to the cells.
11. Cardiovascular Disease includes diseases that affect the
heart. Two common conditions related to cardiovascular
disease include:
Atherosclerosis (plaque build-up around the arteries).
Arteriosclerosis (hardening of the arteries).
Both of these conditions can lead to a stroke or heart attack.
A heart attack
occurs when the blood supply into or within the heart is cut
off or reduced.
Cardiovascular Disease
12.
13. Your risk for cardiovascular disease is
affected by non-modifiable and
modifiable risk factors.
•Non-modifiable risk factors (risk
factors you cannot change) including
your age, gender, and heredity.
As you get older, your risk for
heart disease increases.
Additionally, men have higher risk than
women until women reach menopause
(when their menstrual period stops).
Cardiovascular Risk Factors
14. •Modifiable risk factors: are the things you can change.
This includes things like smoking, stress, diet and physical
inactivity. Individuals who smoke are at higher risk of
heart disease than non-smokers. People who are
chronically stressed are also at higher risk of heart disease
than those who are less stressed. Lastly, individuals who
are not physically active and/or obese, are at higher risk of
heart disease than those who are active and have a healthy
body fat percentage.
15. Cholesterol and Blood Pressure
are two risk factors that are
commonly checked at the doctors’
office. Sometimes, students don't
have these tests measured
frequently enough.
For optimal health, you should
have your cholesterol and blood
pressure taken on a regular basis.
Early detection of Cardiovascular
Disease ensures that proper steps
can be taken to help reduce
further risks associated with
CVD.
16. Optimal values for total cholesterol are below 200
mg/dl.
If your values are above 240 mg/dl, you have twice the
risk of a heart attack as someone whose total
cholesterol is below 200 mg/dl.
Cholesterol is a waxy fat substance in the blood of our
bodies. Our bodies need cholesterol to function. Your
liver makes all the cholesterol it needs to survive. Other
sources of cholesterol come from food. Cholesterol is
found in animal products such as meat, eggs and whole
milk dairy products. If the level of cholesterol gets to
high, it can stick to artery walls and cause serious health
problems. 52% of American adults have high cholesterol.
17. Cholesterol moves through your
bloodstream via lipoproteins . They are
either low-density (LDL’s) or high-density
(HDL’s).
Low-density lipoproteins (LDL’s) are
often called the "bad cholesterol" because
they contribute to plaque build up in the
blood vessels (atherosclerosis).
To lower total cholesterol and LDL’s, it is
recommended to lower your intake of
saturated fats and cholesterol and increase
your level of physical activity.
18. High-density lipoproteins (HDL’s), are often referred to
as the "good cholesterol," are responsible for carrying
excess harmful cholesterol out of the bloodstream and
into the liver for disposal.
HDL’s are typically lower in individuals who smoke,
people who are sedentary, and those who are overweight.
The best way to increase HDL’s is through aerobic
exercise and a healthy diet.
19. Ways to monitor your heart:
1. Blood Pressure
2. Heart Rate
3. Resting Heart Rate
4. Recovery Heart Rate
20. Blood Pressure
Blood Pressure is the force of blood against the artery walls.
Normal blood pressure is around 120/80.
• The higher # (120) is called Systolic - this is your heart
contracting to pump blood.
• The lower # (80) is called Diastolic – this is your heart
refilling or relaxing between beats.
21.
22. Heart Rate or Pulse - 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 of wrist with
palm facing up. Average Heart Rate is 70 beats per minute.
Count for 60 seconds, or for 6 seconds x 10, or 10 seconds x 6.
Heart Rate
23. Resting Heart Rate
Resting Heart Rate is the number of times your heart beats
per minute while at rest. This # will improve with exercise.
Always take in bed before sitting up.
24. Recovery Heart Rate
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.
25. Heart Disease
Heart Disease is the #1 killer in the United States and costs
our Nation more than any other disease. Every 37 seconds
someone in the United States dies from cardiovascular disease.
An estimated 81 million adults in the United States now suffer
from the consequences of these afflictions.
26. The main cause of
cardiovascular disease
The main cause of CV disease is the build-up of plaque
(fatty deposits) in the arteries. This is usually caused by
lack of exercise and poor diet.
27. Risk Factors for Developing
Cardiovascular Disease:
• Inactivity
• Smoking
• Obesity
• Poor Diet
• High Stress
• High Blood Pressure
• Age
• Heredity
28. Training Principles:
The FITT Formula
Frequency - How often should you workout?
Intensity - How hard should you push yourself?
Time - How long should your workouts be?
Type - What type of workout?
29. Frequency is the number of times per week that you perform
activity. 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 minutes.
The American College of Sports Medicine recommends that
to improve your physical fitness, you should exercise at a
vigorous level at least 3 days a week.
Frequency
30. Intensity is how hard to exercise. Most of the time, exercise
intensity is measured by monitoring your heart rate.
You want to get your heart rate into your Target Zone for full
benefits.
Target Heart Rate Zone is 60-90% of your Max Heart Rate.
This is about 130-180 beats per minute for someone who is
16-18 years of age.
Intensity
31. Maximum Heart Rate
Maximum Heart Rate Should not exceed (220 – Age)
For example a 16 year old should not get their heart rate
over (220-16) = 204 for an extended period of time.
Try to stay in your target heart rate zone (130-180) beats
per minute which is 60-90% of max heart rate for at least
20-30 minutes 3-5 times a week.
32. Time is your exercise duration or
how long you exercise. This is
dependent upon your fitness
goals. You can choose to exercise
longer which will typically be at a
lower intensity… or you can
exercise for a shorter time at a
higher intensity.
You should exercise at least 30
minutes most days of the week.
Time
33. Aerobic vs. Anaerobic
Exercise
Anaerobic exercise is
exercise, performed in short
or fast bursts in which the
heart cannot supply oxygen as
fast as muscles use it.
A few examples of an
anaerobic activities are
sprinting, playing volleyball,
weight lifting, or mowing your
lawn.
34. Aerobic exercise: is steady
activity done at an intensity
that raises the heart rate into
the target heart rate zone.
Some examples of aerobic
activities that are effective for
improving cardiovascular
fitness are: running, jogging,
elliptical, brisk walking,
cycling, cross-country skiing,
and swimming.
Aerobic Exercise
35. Training Principles are things you
should consider prior to and during
exercise. Every safe exercise session
should begin with a short warm-up.
Both the muscles and cardiovascular
system should be worked at a light to
moderate level when you start to
prepare the body for a more strenuous
bout of exercise.
Warm-ups are also used to prevent
injury. Once your body is warmed up,
you should stretch muscles before
starting a more strenuous workout.
Training Principles
36. After a workout session is completed, you should do a cool-
down. A cool-down is a period of time where you slow
down and walk or perform slow, static stretches. Remember
your recovery heart rate should slow to 100 beats per
minute or less within 10 minutes.
The cool-down is a way to gradually slow an exercise bout.
Replenish your fluids during and after exercise. If you are
thirsty you are already starting to get dehydrated.
37. Key Vocabulary
Aerobic exercise is lower intensity exercise, performed for longer periods of time, with
oxygen.
Anaerobic exercise is high intensity exercise, performed for a short period of time.
Arteriosclerosis hardening of the arteries.
Atherosclerosis is plaque build-up around the arteries.
Blood Pressure is the force of blood against the artery walls.
Cardiovascular Fitness is the body's ability to continuously provide oxygen to the
muscles as they perform work over an extended period of time.
Cardiovascular System consists of your heart, blood, blood vessels (veins, arteries and
capillaries.
Cardiovascular Disease includes diseases that affect the heart (arteriosclerosis and
atherosclerosis).
Cholesterol is a fatty substance found in meats, dairy products, and eggs. It can become
dangerous and block your blood vessels-- if your body does not effectively dispose of it.
Too many deposits can cause a narrowing of the vessel wall which leads to higher blood
pressure.
38. Key Vocabulary Cont.
Cool-Down is a period of time where you slow down and walk or perform slow, static
stretches.
Diastolic blood pressure is the pressure on the artery walls when the heart relaxes.
Heart Rate or Pulse is the pressure of blood on the artery wall due to heartbeat. Take
pulse at Carotid Artery (neck) or wrist.
High-Density Lipoprotein Cholesterol (HDL) is often referred to as the "good
cholesterol" because it is responsible for carrying excess harmful cholesterol out of the
bloodstream and into the liver for disposal.
Low-Density Lipoprotein Cholesterol (LDL) is often called the "bad cholesterol"
because it contributes to plaque build up in the blood vessels.
Resting Heart Rate is the number of times the heart beats per minute while at rest.
Resting heart rate will improve with exercise.
Recovery Heart Rate is your heart rate after exercise. Should be below 100 after 10 min.
Respiratory System includes your lungs, and the air passages.
Systolic blood pressure is the pressure on the artery walls when the heart contracts .
Warm-Up is designed to start blood flow (and thus oxygen delivery) to working muscles.