Chapter 7 Flashcards
Why is Cardiovascular fitness important?
because it has a major impact on health and influences physical performance
How does the heart work?
The heart has four chambers that pump and receive blood to maintain circulation.
How do veins work?
veins carry the blood containing lesser amounts of oxygen to the right side of the heart, first to the atrium then to the ventricle
How do arteries work?
distribute oxygenated blood to the muscles, tissues, and organs
What does Cardiovascular fitness do?
- reduces risk of heart disease
- reduces risk of overweight and obese people
- enhances the ability to perform various tasks and improves function
What is VO2 Max?
Is the volume of oxygen used when a person reaches their max ability to supply it during exercise
What does VO2 measure?
cardiovascular fitness and oxygen available
Heart Rate Range intensities
High- 70-85%
Marginal- 55-70%
Very low- 30-40%
Max heart range intensities
High- 84-94%
Marginal- 74-84%
Very low- 57-67%
Frequency levels
High- 3-5 days per week
Good- 3-5
Low- 3-5
Very low- 3-5
Max of 5 is recommended for most people
6 days is recommended for those who are regularly active
Duration
High- 30-90min per day
Good- 30-90
Marginal- 30-90
Very low- 20-30
Type of exercise
High- habitual moderate to vigorous
Marginal- Sporadic moderate to vigorous
Very low- Sedentary
How to measure exercising heart rate (2 ways)
Finger on wrist and fingers on the neck
time for 15sec x 4
time for 30sec x 2
time for 60sec x1
How to figure out max heart rate?
(208-.7 x age)
What does resting heart rate indicate if someone’s fitness level is high or low?
They indicate improvements in fitness and indicate that the heart can pump fewer times to provide the same amount of blood flow to the body
