Module 4
Pulse
beating of the heart
Resting Heart Rate
1. the heart rate at rest 2. affected by physical condition, exercise, and stress
Cardiovascular Disease Examples
stroke heart attack angina attack arteriosclerosis/ atherosclerosis
Recovery Heart Rate Times
1. After 5 minutes, your heart rate should drop to about 150 bpm 2. After about 10 minutes, your heart rate should have dropped to below 100 bpm
Cardiovascular Disease Statistics
1. Cardiovascular disease (CVD) is the nation's leading killer for both men and women among all racial and ethnic groups. 2. Almost one million Americans die of Cardiovascular Disease each year. 3. Cardiovascular Disease does not just kill the elderly. It is the leading cause of death for Americans ages 35 and older. 4. Cardiovascular Disease costs the nation over $250 billion each year.
FIT Principle
1. Frequency a. how often you exercise b. you should perform a cardiovascular activity at least three times a week c. gradually increase it to four days then five 2. Intensity a. how hard you workout b. if you do not raise your heart rate high enough, your workout will not be beneficial c. if your heart rate is increased too much, you could be in danger of hurting yourself 3. Time a. duration of exercise b. for your cardiovascular workout to achieve optimal heart and lung strengthening and fat burning results, at least twenty minutes of continuous cardio exercise is needed using large muscle groups
Calculating Target Heart Rate Zone
1. Obtain maximum heart rate by subtracting your age from 220. (220-18=202) 2. Record your resting heart rate by the method from activity. (Resting heart rate of 100: 202-100=102) 3. The lower limit is 50% and the safe upper limit is 85%. (lower limit: 202 x 0.50=101) (upper limit: 202 x 0.85=171) 4. Add the resting heart rate to values. (lower limit: 101 + 100= 201) (upper limit: 171 + 100=271) 5. My target heart rate zone is between 201-271 bpm.
Cardiovascular Workout
1. exercise that works and strengthens the heart 2. should be exercising non-stop for a minimum of 20 minutes. These 20 minutes do not include warm up or cool down exercises. (biking, swimming...) 3. elevates the heart rate above normal resting level for an increased period of time
Target Heart Rate
1. range of heart rates in which you are giving your heart a good workout 2. exercising in the target heart rate zone yields the greatest benefit from exercise
Average Resting Heart Rate
1. the average resting heart rate is between 50-100 beats per minute 2. average adult heart rate = 70 bpm 3. average child heart rate = 100 bpm
Recovery Heart Rate
1. the heart rate just after exercise 2. used to indicate basic levels of fitness 3. the better shape you are in, the less effort it will take for your heart to return to resting heart rate
Maximum Heart Rate
1. the highest your heart rate should rise during exercise 2. the maximum heart rate gives you an idea of where your aerobic threshold is 3. knowing your maximum heart rate will help you set your target heart rate zone 4. 220-your age= maximum heart rate 5. don't ever exercise or train at your maximum heart rate
Heart Rate Changes
HR is lower when lying down compared to standing running produces a higher HR than doing less vigorous activity such as walking body size also effects HR mood, excited, scared, or sick can effect HR
Intensity
How hard you work out during an exercise.(falls ind
Aerobic Activity
activities that can be performed for 20 minutes without gasping for air
Cardiovascular System
consists of the heart, arteries, veins, capillaries, and the respiratory system that provides oxygen and blood to muscles and tissues in the body
Cardiovascular Activity
exercise that works and strengthens the heart must be exercising non stop for at least 20 minutes
Heart Rate
refers to how fast your heart is beating when exercising, your heart rate can be an indicator of how fast your heart is working
Chambers of the Heart
right atrium right ventricle left atrium left ventricle
Carotid Pulse
taken along carotid artery feel under angle of the jaw using light pressure with the pointer finger and middle finger take for 60 seconds
Radial Pulse
taken at the wrist just below the thumb with the pointer finger and the middle finger take for 60 seconds
Progression Principle
the rate at which you increase the activity your body needs to adapt to overload in a slow progressive manner start slowly to increase cardiovascular fitness overtime
Principal of Overload
there are 3 overload principals used when exercising to ensure you engage in a proper training program to get the maximum benefit form your workout the acronym for the principals of overload is FIT: frequency, intensity, time.
Principle of Specificity
training toward a specific goal perform specific cardio activities to reach specific goals the best ones are done with an aerobic activity