how the heart works / f.i.t.t / and cardiovascular fitness lesson #2
DESCRIPTION
How the Heart Works / F.I.T.T / and CARDIOVASCULAR FITNESS Lesson #2. How the Heart Works. Factors Affecting Heart Rate. GENDER: adult females average 5 – 10 beats per minute more than men due to supporting more body fat SIZE: Extra body fat causes the heart to work harder - PowerPoint PPT PresentationTRANSCRIPT
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How the Heart Works / F.I.T.T / and
CARDIOVASCULAR FITNESS
Lesson #2
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How the Heart Works
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Factors Affecting Heart Rate• GENDER: adult females average 5 – 10 beats per
minute more than men due to supporting more body fat
• SIZE: Extra body fat causes the heart to work harder • TEMPERATURE: A rise in body temperature will raise
the heart rate eg. Hot tub, desert• DIGESTION: It takes extra energy to digest a meal• POSTURE: The more prone, the lower the heart rate.
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Heart Terminology• Cardio - the heart – about the size of a fist• The Heart – a hollow organ containing 4 chambers• Septum – wall which divides the heart cavity into a “right
heart” & a “left heart”• Right Atrium/Left Atrium – holding tanks for the blood• Right Ventricle/Left Ventricle – acts as a pump• Vascular – systems of blood vessels• Veins – bring blood back to the heart• Arteries – take blood from the heart to the needy muscles &
organs
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WHAT IS FITNESS?
• PHYSICAL FITNESS DEFINITON:• Ability of the whole body (muscles, skeleton, heart & other
body parts) to do work together efficiently• Ability to do the most work with the least amount of effort
2 CATEGORIES • HEALTH RELATED FITNESS• SKILL RELATED FITNESS
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CARDIOVASCULAR TRAINING
F.I.T.T. FORMULA• FREQUENCY• INTENSITY
• TIME/DURATION• TYPE
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FREQUENCY
How often to exercise• Minimum – 3 X’s weekly• Maximum – 4-5 X’s weekly
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INTENSITY
How hard to exercise• Minimum – heart rate above the lower limit of
your training range• Maximum – heart rate below the upper limit
of training range
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TYPE
The kind of exercise you choose to participate in• Minimum – low impact exercise – walking• Maximum – high impact exercise - running
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TIME OR DURATION
How long to exercise• Minimum – 15 minutes• Maximum – 30 minutes
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TARGET HEART RATE • Your target heart rate is the threshold of
training you must work out at for the heart to receive any benefits
• Exercise within your target heart rate for 15- 30 minutes to get maximum benefits of exercise
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Calculating your Maximum Heart Rate
• Target heart rate range = 70-85% of maximum heart rate
• Maximum heart rate = 220 – age– Fastest your heart can beat without collapse
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HOW TO FIND THE LOWER END OF YOUR TARGET HEART RATE RANGE
• 220 – AGE• MULTIPY BY .70 • IF YOU SMOKE, ARE OVERWEIGHT OR RECOVERING FROM A
SERIOUS ILLNESS – MULTIPLY BY .65• 220-14 = 206 x .70 = 144 (fit individual)• 220-14 = 206 x .65 = 131 (unfit or unhealthy
individual)THIS IS THE LOWEST YOUR HEART RATE SHOULD BE TO
EXPERIENCE THE BENEFITS OF YOUR EXERCISE
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HOW TO FIND THE UPPER LIMIT OF YOUR TARGET HEART RATE RANGE
• 220 – AGE• MULTIPY BY .85 • 220-14 = 206 x .85 = 175
THIS IS THE UPPER LIMIT YOUR HEART RATE SHOULD BE TO GET THE MOST BENEFITS FROM YOUR EXERCISE
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Other Important Terms
• Recovery Heart Rate – time for heart to return to normal
• Resting Heart Rate – heart rate when the body is resting
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Factors Affecting Heart Rate• GENDER: adult females average 5 – 10 beats per
minute more than men due to supporting more body fat
• SIZE: Extra body fat causes the heart to work harder • TEMPERATURE: A rise in body temperature will raise
the heart rate eg. Hot tub, desert• DIGESTION: It takes extra energy to digest a meal• POSTURE: The more prone, the lower the heart rate.