PHYSICAL FITNESS AND CARDIOVASCULAR

ENDURANCELESSON #2

WHAT IS FITNESS?

• PHYSICAL FITNESS DEFINITON:– Ability of the whole body (muscles, skeleton, heart & other body

parts) to do work together efficiently– Do the most work with the least amount of effort

• 2 CATEGORIES – HEALTH RELATED FITNESS– SKILL RELATED FITNESS

CARDIOVASCULAR TRAINING

• F.I.T.T. FORMULA–FREQUENCY– INTENSITY–TIME/DURATION–TYPE

FREQUENCY

• How often to exercise• Minimum – 3 X’s weekly• Maximum – 4-5 X’s weekly

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

TYPE

• The kind of exercise you choose to participate in

• Minimum – low impact exercise – walking• Maximum – high impact exercise - running

TARGET HEART RATE

• Exercise within your target heart rate to get maximum benefits of exercise

• Maintain range for at least 15-30 continuous minutes

• Maximum heart rate = 220 – age– Fastest your heart can beat without collapse

• Target heart rate range = 70-85% of maximum heart rate

Factors Affecting Heart Rate

• Sex: 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

• Ingesting food: It takes extra energy to digest a meal

• Posture: The more prone, the lower the heart rate.

How the Hear Works

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