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Deanna Cromer Grade Level 10th

Cardiovascular Fitness. Deanna Cromer Grade Level 10th. Total Fitness. Five components of Total Fitness. Cardiovascular fitness Muscular Strength Muscular Endurance Body Composition Flexibility. Cardiovascular Benefits. Physical Benefits. Strengthens heart Boost HDL (good) cholesterol

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Deanna Cromer Grade Level 10th

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  1. Cardiovascular Fitness Deanna Cromer Grade Level 10th

  2. Total Fitness Five components of Total Fitness • Cardiovascular fitness • Muscular Strength • Muscular Endurance • Body Composition • Flexibility

  3. Cardiovascular Benefits

  4. Physical Benefits • Strengthens heart • Boost HDL (good) cholesterol • Aids circulatory system • Lower blood pressure • Lower blood fats

  5. Mental Health Benefits • Relieve stress and anxiety • Improve sleep patterns • Renew your energy

  6. Extra Benefits • Strenthen muscles • Increase flexibility • Build stronger bones

  7. No Exercise = Cardiovascular Disease

  8. THE FACTS • #1 killer of men and women • Death from CVD every 33 seconds • 1/6 of deaths under age 65

  9. Bigger Risk for Women CVD kills ½ million women a year 1 in 2 deaths from CVD Risk of stroke increases after menopause

  10. Risk Factors • High blood pressure • Physical inactivity • Overweight • Diabetes

  11. Who's Active ?

  12. American Heart Association Says…. • 25% Americans report no leisure activity • 22% report physical activity 5 X’s a week • 60% Americans don’t achieve recommended activity • Men > active than women • Young adults > active than older adults

  13. More active = more calories

  14. Low Intensity (150-240 cal/hr) • Strolling 1 mile per hour • Cycling on level surface 5mph • gardening

  15. Medium Intensity (300-460 cal/hr) • Walking 3-5mph • Cycling 8mph • Tennis (doubles) • Raking leaves

  16. High Intensity (500 cal/hr) • Jogging 5mph • Cycling 12mph • basketball

  17. Harder work = More benefits • Higher aerobic capacity • Lower mortality rates • Lower stress hormone levels • Reduce tendency for diabetes • Less tendency for blood clots

  18. No exercise with weight loss = negative effects • Burn calories slower • Break down muscles • Gain weight back quickly

  19. What can you do???? Create a fitness plan

  20. Why create a plan? Know when and how to exercise Control obesity problems Understand weight management Feel better about physical appearance

  21. Recommended to improve fitness 3-5 times a week 30-60 minutes at a time 65-90% target heart rate

  22. Components of a Cardiovascular program Warm up Muscular Conditioning Aerobics Cool down

  23. Build your program!!

  24. Warm up-10 min. Stretching Low Calisthenics Walking

  25. Muscular Conditioning-10-20 min. Calisthenics Weight training Pulley weights

  26. Aerobics-20-40 min. Fast walk Jog/run Vigorous games Swim Bike

  27. Cool Down 5-10 min. Walking Stretching Similar to Warm up

  28. Importance of a cool down • Slows heart rate and metabolism • Prevents blood pooling • Prevents dizziness and fainting • Returns body to homeostatis

  29. Reminders for your successful program • Start slow • Include warm up and cool down • Progress gradually • Schedule regularly • Include variety

  30. Credits www.lifeclinic.com www.ouhsc.edu/phar5442/lectures www.ops.uicedu/rec/aerohome.com www.support.polar

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