Chapter 7: Cardiovascular Fitness - Hopkins Public … 7: Cardiovascular Fitness Lesson 7.1:...

Chapter 7: Cardiovascular Fitness

Lesson 7.1: Cardiovascular Fitness Facts

Self-Assessment 7: Cardiovascular Fitness—Step Testand One-Mile Run


Lesson Objectives:

• Describe the benefits of cardiovascular fitness to healthand wellness.

• Explain the relationship between physical activity andgood cardiovascular fitness.

• Describe and demonstrate some methods you can useto assess your cardiovascular fitness.

• Determine how much cardiovascular fitness is enough.


Question

Why is CV fitness considered the most importantfitness component?


Answer

• A high level of fitness means that you have ahealthy cardiovascular system.

• Cardiovascular disease is the leading cause ofdeath in the United States.


Question

Describe the components of the cardiovascularand respiratory systems.


Answer

• The heart, lungs, and blood vessels make upthese systems (the cardiorespiratory system).

• The heart transports blood (carrying oxygen andnutrients) around the body.

• The lungs oxygenate the blood andremove carbon dioxide.


Question

How does good cardiorespiratory fitness benefiteach of the following: the heart, the lungs, theblood, and the cells?


Answer

• The heart benefits by beingable to pump more blood perbeat.

• The lungs are able to increasethe amount of oxygen thatdiffuses into the blood.


Answer (continued)

• The blood can carry more oxygento the working muscles.

• The cells adapt by being able toextract and use more oxygen.


Question

What types of activities are likely to improveaerobic fitness?


Answer

• Aerobic activities (jogging, swimming, biking,hiking) of a sufficient intensity and duration.

• An exercise session of 20 minutes or more, at aheart rate in the target zone, will improve aerobicfitness.


Question

Why does the cardiovascular system benefit fromthe activities mentioned earlier?


Answer

The cardiovascular system benefits because

• the stress of exercise causes adaptations(changes) to the cardiovascular system.

• the body adapts to the stress of exercise bybecoming stronger and more efficient.


Question

What is the definition of resting heart rate?


Answer

• Your resting heart rate is howmany times your heart beatsin 1 minute while you areresting.

• Resting heart rates forteenagers may rangebetween 60 and 90 beats perminute.


Question

What is the role of the arteries, and what is thebuildup of fatty deposits on arterial walls called?


Answer

• The arteries transport blood to the muscles andorgans.

• The process of fatty deposits building up on thewalls of the arteries is known as atherosclerosis.


Question

• What are the two types of cholesterol called?

• What are the effects of each type of cholesterolon CV disease risk?


Answer

• LDL cholesterol (this cholesterol damagesarteries)

• HDL cholesterol (this cholesterol helps get rid ofLDL cholesterol)

• It is important for LDL cholesterol not to be toohigh, and HDL cholesterol not to be too low(suggested ratio of no greater than 4:1).


Question

What is the role of the veins? What is thesignificance of the one-way valves?


Answer

• The veins transport deoxygenated blood back tothe heart.

• The one-way valves prevent the blood fromflowing backward through the circulatory system.


Question

What are some of the ways to assesscardiovascular fitness?


Answer

• In a laboratory, a running orcycling test can measure howmuch oxygen you can usewhen exercising (specialequipment is needed for thistest). This test is calledmaximal oxygen uptake.


Answer (continued)

• On a playing field, you can complete an aerobicrun (usually one mile) in the quickest timepossible or do the walking test.

• In the gymnasium, there are other aerobic tests(step test, PACER test) that can estimate how fityou are.


Question

How fit do you need to be in order to obtain healthand wellness benefits?


Answer

• Aerobic exercise on a regular basis (3-5 timesper week, heart rate in the target zone, for 20min or more) should provide you with a goodlevel of fitness.

• Fitness standards identified with differentphysical fitness tests are given in your text andrelate to health and wellness benefits.

Self-Assessment 7: CardiovascularFitness—Step Test and One-Mile Run

Question

What are advantages of the one-mile run and thestep test?


Answer

• They are simple and reasonablyquick to perform.

• They provide you valid informationon your aerobic fitness.


Question

How is the step test different from the one-mile runtest?


Answer

• It is done indoors, so weather is not a factor.

• People do not find stepping onto a box as hardas running.

• Motivation is not as big a factor as in runningtests.


Question

What is important about the one-mile run test?


Answer

• It is not a race. Your goal is a good fitnessrating.

• It is important to practice pacing this test.

• Give your best effort on this test.

Chapter 7: Cardiovascular Fitness - Hopkins Public … 7: Cardiovascular Fitness Lesson 7.1:...

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