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Cardiovascular Fitness Worksheet

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20 views

Cardiovascular Fitness Worksheet

Uploaded by

akar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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CARDIOVASCULAR FITNESS

NAME____Ayush____K._________HR____#__1__

DEFINITION: CARDIOVASCULAR FITNESS is the ability of the heart,


lungs, blood vessels, and major muscle groups to pump blood to the
various systems of the body. To persist in continuous rhythmic exercise
such as brisk walking, jogging, swimming, aerobic dancing, rowing,
cycling, step training, skating, and cross-country skiing. IT IS THE
MOST IMPORTANT HEALTH-RELATED COMPONENT OF FITNESS!!!

1—What risk factors affect your overall health and fitness?


a. Heredity b.Activity Level/Daily Habits c. Diet

2—Name 3 benefits out of five to having good cardiovascular fitness:


a.Look better b.Feel bettr c.Stronger eart

3--What is the number 1 killer in our society? Cardiovascular Disease

4—Name other health-related illnesses you can get from being inactive
or having
poor fitness.
a. Some forms of cancer b. Osteoporosis c. Back Problems
d.Osteoporosis

5—The heart is a muscle. It must be exercised to become stronger.


When you are fit your heart can pump more blood with each beat.
More blood
will be pumped out with fewer beats. This give you a lower resting
heart rate
This allows more work to be done with less effort.

CARDIOVASCULAR FITNESS REQUIRES FIT LUNGS AND ARTERIES SO IT


CAN SUPPLY YOUR BODY WITH ENOUGH OXYGEN IT NEEDS.

6—There are 2 types of blood vessels in the body. Arteriees must be


elastic and free from any types of obstructions. Fit muscles are
another re-
quirement to being healthy. They squeeze the 2nd blood
vessels,veins,
to return the blood back to the heart which carry the waste product:
carbon dioxide.
-2-

7—How do you know if you are fit? You need to do fitness testing.
Several are
listed below; you were tested how?
a) VO2 max test e)Pacer
b) 12-Minute walk run
c) Step test f)Mle Run
d) Walking test g) 12 minute run

8—“FIT” PRINCIPLES: fill in the words that the acronym “F. I. T.” stands
for.
The definition follows the word. Fill in the minimum and maximum
ranges that
Proceed the term. FILL IN THE BLANKS BELOW

MINIMUM MAXIMUM

3 day/week 5 day/week
“F”requency_____________how OFTEN you workout

“I”ntensity______________how HARD your workou is performed


“T”ime______________how LONG your workout is performed.

9—HOW DO YOU TAKE YOUR PULSE?


A) On your neck B) On your hand

10—WHEN DO YOU TAKE YOUR PULSE? Listed below are several


different
terms to refer to different heart rate checks:
RESTING HEART RATE:Pulse at rest(rhr)

WARMUP HEART RATE:Pulse at warmup before workout

TARGET HEART RATE:Heart rate which yor pulse should be during


an aerobic workout

RECOVERY HEART RATE:Heart rate during or after the cool down

-3-

Your target heart rate is found using the KARVONEN FORMULA—


memorize this
220 (-) Age (-) RHR (x) Intensity (+) RHR =Target Heart
Rate

Figuring your intensity levels at the 60% (low) and the 85% (high) ends
gives you a
Target Heart Rate Range. These ranges correspond to the limits on our
Polar heart rate watches.

DEFINITION of WARM UP—consists of slow continuous exercises


followed by some stretching exercises. Important to reduce risk of
injury and improve performance. Following the workout you need to
follow this with a cool down activity to slowly return your heart rate
back to normal and then work on flexibility.

SAFETY GUIDELINES

1-Start slowly & gradually increase the time and intensity


2-Wear proper clothing
3-Vary your activity
4-Follow the fit principles
5-Choose an activity that is fun & do it with a friend
6-Begin a program when your young so you can stick with it

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