Concept 7 • Describe the different components of the cardiovascular system.` • L
ID: 128185 • Letter: C
Question
Concept 7
• Describe the different components of the cardiovascular system.`
• List the health benefits of cardiovascular fitness.
• Outline the FIT formula for moderate to vigorous physical activity designed to promote cardiovascular fitness.
• Identify several methods of determining exercise intensity levels for promoting cardiovascular fitness, select the method you think is most useful to you, and explain the reasons for your choice.
• Describe key guidelines for monitoring cardiovascular exercise including self-monitoring heart rate.
• Indicate several self-assessments for cardiovascular fitness, select the self-assessment you feel is most useful to you, and explain the reasons for your choice.
Concept 8
• Explain the difference between moderate and vigorous physical activity and describe the unique benefits of vigorous physical activity.
• Identify several different types of vigorous aerobic activities and describe the advantages of each as possible activities in a personal activity program.
• Identify several different types of vigorous sports activities, describe the advantages of sports activities in a personal activity program, and explain the importance of skill learning to sports performance.
Concept 9
• Identify and explain the factors that influence strength and muscular endurance.
• List the health benefits of fitness and resistance exercise.
• Describe the types of progressive resistance exercise (PRE) and their advantages and disadvantages, including some basic exercises for each type of PRE.
• Describe different types of PRE equipment and the advantages and disadvantages of each.
• Determine the amount of exercise necessary to improve muscle fitness and explain the FIT formulas for the different types of PRE.
• Describe how to design PRE programs for optimal effectiveness.
Explanation / Answer
CHAPTER 7 :
Components of Cardiovascular system :
Cardiovascular System plays a very vital role in circulation of blood throughout the system and also it is an integral part of respiratory system as it maintains coordination with the lungs. It is responsible for transporting oxygen, nutrients, hormones and cellular waste products throughout the body. The three main components of cardiovascular system are Blood, Blood vessels that is arteries, veins and capillaries, and the heart.
Blood:
An adult body consists of 5 litres of blood on an average and the blood components are red cells, white blood cells and platelets which are suspended in a liquid called plasma. The red blood cells carry the oxygen molecule to cells, the white cells are the fighting cells of our body and for immunity, platelets help the blood to clot by clumping together and forming a plug. Plasma makes up 55 % of the blood volume, helps in transporting nutrients to cells and removes waste products.
Blood Vessels :
These are network of vessels which carry blood to the body. There are three types of vessels which are arteries, veins and capillaries, and the heart.
Arteries:
Arteries carry blood away from the heart and they carry oxygenated blood towards the body except pulmonary artery which carry deoxygenated blood towards the lungs for purification. The blood within the arteries are under high pressure and they withstand this pressure with the help of special features like thicker walls and narrow lumen. The thick muscular walls which contain elastic fibres allow s the artery to stretch under pressure. The contracting of the arteries can be felt in your body as a pulse.
Veins :
Veins carry blood back to the heart and it carries deoxygenated blood except pulmonary veins which carry oxygenated blood. Veins are wider than arteries and have thinner inner walls and there are presence of valves to prevent back flow. The valves opens in one direction only.
Capillaries :
Capillaries are very narrow thin blood vessels which are formed from arteries branching out and finally they join up to form veins. Capillaries carry blood to and from the body’s cells. Exchange of oxygen, carbon dioxide and nutrients takes place at the site of capillaries. Tissue fluid is formed from the fluid which is leaked from the capillaries in to the surrounding tissues. Waste products such as carbon dioxide diffuse from the body’s cells, into the tissue fluid and are reabsorbed back into blood in the capillaries.
Heart :
It is a four-chambered muscular organ which pumps blood to various parts of the body. Each half of the heart has a receiving chamber called atrium, and a pumping chamber called ventricle. They are separated by the valves like bicuspid and tricuspid valve.
Health benefits of cardiovascular fitness :
The other term for cardiovascular fitness is refferred as Aerobic Exercise. There are two distinct factors that distinguish cardiovascular fitness from other types of exercise.
Benefits :
- It helps for weight loss thus reducing the bad fat storage in the body which are unwanted in nature becaue of its ill effects on coronary system
- It boost up the energy level to perform any activities because of the positive impact on the body
- It has a better control on the blood pressureas it acts on the pumping system of the heart.
- It also helps in maintaining good health and prevents complications like coronary artery disease and stroke.
FITT formula :
Cardiovascular fitness relates to the body’s ability to work in coordination to generate energy and deliver oxygen to working muscles. It is considered the most important component of physical fitness and is one of the best indicators of overall health. FITT which stands for frequency, intensity, time, and type. It means the following;
Frequency : how often you exercise
It is found that to achieve benefits from exercises and for effective cardiovascular functioning, an adult needs to engage in exercise for three to five times a week. More the exercise frequency, higher the benefits of exercise.
Intensity : how hard you exercise
This is a very important aspect of the exercise because the intensity is decided on the number of heart beats u project while exercising hard. at certain instances, the working of the heart becomes exhausted when overloaded. So generally ,this means exercising at a level where the heart is beating between 50% and 85% of a person’s maximum heart rate (220 minus age) or approximately 142–186 BPM that is average for a youth or an adult.
Time : how long you exercise
To achieve benefits, a workout shall be performed for 20 minutes which can be continous or intermittent in nature. Intermittent is performed in blocks of time that are 10 minutes or longer. Cardiovascular benefits continue to increase as the exercise duration is extended to 60 minutes. Beyond 60 minutes of any activity can reduce the benefits and increases the level of injury to the heart muscles as well as body.
Type : types of exercise you choose
Types of cardiovascular fitness exercises include rhythmical, repetitive activities that involve large muscle groups and are performed over prolonged periods. These types of activities provide the best effective results in cardiovascular fitness. The list of activities that fall into this category include walking, cycling, swimming, jogging, and aerobic class type activities.
Exercise intensity :
It is how hard you are exercising. This term is most often used to describe aerobic or any exercise activity that makes your heart beat faster. As the intensity increases then the heart beat also increases simultaneously. It is very important to know about the intensity of exercise because it helps to decide upon the type of exercise a person's body can cope up with without causing harm. There are three ways to determine the intensity of your exercise which are as follows;
1) The talk test :
The talk test is an easy way to check your exercise intensity because it is easy tp perform anywhere anytime and it can help you self assess your level of intense exercise program.
• Perform a moderate aerobic activity and if you care able to talk while performing this activity.
• Perform a vigorous aerobic activity and if you are able to say only a few words while doing your activity.
• Performing a t exercise which is too hard if you can't talk while doing your activity.
It suggest that a person is not performing exercise hard enougho if you can sing while doing your activity.
2) Type of activity - Moderate or vigorous Aerobic activity
Moderate aerobic activity :
• Walk briskly.
• Cycle briskly (10 to 12 miles an hour).
• Shoot baskets.
• Play golf without using a cart.
• Swim leisurely.
Vigorous aerobic activity :
• Jog or run.
• Cycle fast (at least 12 miles an hour).
• Hike.
• Play soccer.
• Cross-country ski.
• Swim moderately to hard.
Moderate activity is safe for most people. And people with any previously present comorbidities or any doubtful concerns can contact a doctor before starting any activity
3) Target Heart Rate -
Moderate aerobic activity is 60% to 70% of your maximum heart rate. AndvVigorous aerobic activity is 70% to 80% of your maximum heart rate. Or else minus 220 from your current age and analyse your beats per minute that is pulse rate to understand your intensity.
According to me the talk test is easy to perform and can be easily understood by anyone. It can be performed anytime and anywhere so easily. No crucial technical monitoring is required for assessment. So, this is beneficial.
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