Cardiovascular Endurance

1st Component of Health-Related Fitness

To Receive Benefits of Cardiovascular Exercise

• Content Objective: The students will be able to identify the benefits of cardiovascular exercise through learning about heart rate, blood pressure and pulse through a class discussion.

What are Examples of Cardiovascular Endurance?

To Receive Benefits of Cardiovascular Exercise

• You must be able to maintain cardiovascular exercises continuously for at least 15 to 30 minutes

Cardiovascular Endurance

• The body’s ability to provide oxygen continuously to muscles as work is performed over an extended period of time.

• Think back to 7th grade…What two systems are being used?1. Circulatory system – The heart,

blood, and blood vessels2. Respiratory System – The lungs

and air passages

The Circulatory and Respiratory Systems

• What two things do muscles need in order to contract?– Oxygen and Glucose

• The circulatory and respiratory systems work together to supply the muscles with oxygen.– As air is breathed in, the blood

picks up the oxygen from the lungs and carries it to the heart.

– The heart pumps oxygenated blood to the muscles

The Circulatory SystemVeins vs. Arteries

Veins Arteries Capillaries-Carry blood to the heart• V = Has 2 lines (to)-Transport waste materials out of the muscles and back to the heart-The heart pumps the blood to the lungs to be exhaled and to receive new oxygen

-Carries blood away from the heart• A = AWAY-Supplies muscles with oxygen-Depicted as red in color because it has oxygen rich blood

-Bridge between veins and arteries-They deliver food and oxygen from the blood to the cells-Pick up wastes in the blood

Heart Rate

• The number of heart beats per minute– How fast the heart must

beat to supply blood to the muscles.

– Average heart rate for adults is 70 beats per minute and in children it is 100 beats per minute

What Effects your Heart Rate?

Exercise

Lying Down vs. Standing

Weight

Age

IllnessEmotions

Pulse

• Caused by the pressure of the blood on the artery wall which corresponds to your heart beat.– Where can you feel your pulse?• Wrist and neck

– Count the number of beats for 10 seconds and multiple the number you get by 6.• Let’s try it. I will keep track of the time you count

Resting Heart Rate

• The existing heart rate just after waking and before getting out of bed.– The heart is made up of cardiac muscle and

therefore it can become stronger by exercising it (doing aerobic activities)• The more you exercise your heart, the lower your resting

heart rate will become. • The heart of an active person pumps more blood with

each beat and is therefore more efficient

• The normal range is 50 to 100 beats per minute.

Determining Resting Heart Rate

• Check your pulse when you wake up in the morning prior to getting out of bed

• Make sure to always measure your resting heart rate in the same position either lying down or sitting up.– You have a lower heart rate

when you are laying down.

Recovery Heart Rate

• What did we say the purpose of a cool-down is at the end of a workout?

• Recovery Heart Rate – Existing heart rate just after exercise

• If your heart rate does not drop to this range after exercise, you need to reduce the intensity of your workout

• If your heart rate drops quicker, you may want to increase the intensity of your workout

Normal Recovery Heart Rate Range

5 minutes after exercise 120 bpm

10 minutes after exercise 100 bpm

Blood Pressure

• The measure of blood force against the walls of the arteries– It is recorded with two

numbers: diastolic pressure and systolic pressure

Diastolic vs. Systolic

Diastolic• The lower number• Represents the blood

pressure when the heart is relaxed and filling with blood

• Depicted on the bottom

Systolic• The higher number• Represents your blood

pressure at the moment blood is pumped from the heart by the ventricles

• Depicted on top

Both the systolic and diastolic pressure can be lowered through aerobic activity. Higher blood pressure increases risk of having a heart attack

Normal Blood Pressure RangeBlood Pressure

CategorySystolic

mm Hg (upper #) Diastolicmm Hg (lower #)

Normal less than 120 and less than 80

Prehypertension 120 – 139 or 80 – 89

High Blood Pressure(Hypertension) Stage 1 140 – 159 or 90 – 99

High Blood Pressure(Hypertension) Stage 2 160 or higher or 100 or higher

Hypertensive Crisis(Emergency care needed) Higher than 180 or Higher than 110

Cardiovascular Disease

• Cardiovascular diseases are the number one cause of death– 17.5 million people died in 2012 from cardiovascular

diseases which was 31% of all global deaths• Cardiovascular Diseases Include:– coronary heart disease– cerebrovascular disease– peripheral arterial disease– rheumatic heart disease– congenital heart disease– deep vein thrombosis and pulmonary embolism

Causes of Cardiovascular Disease• Primary cause is the buildup of fatty deposits on the

inner walls of the arteries– These deposits cause arterial passageways to become smaller

which causes a higher blood pressure and makes the heart work harder to push the blood through the smaller opening

• Blood vessels can also be blocked by a blood clot (thrombosis)– When this happens to an artery that feeds the heart a heart

attack occurs– When this happens to an artery that supplies blood to the

brain a stroke occurs

Benefits of Cardiovascular Exercise

• Strengthens the heart• Reduces Atherosclerosis – Active people are better able

to clear fat from their blood stream as a result of exercising

• An active persons heart is able to pump out more blood with each beat and it beats fewer times causing the muscles to receive more oxygen and fatigue slower.