HEART DISEASE #1 CAUSE OF DEATH IN U.S.
CANCER # 2 CAUSE OF DEATH IN U.S.

THE LINK BETWEEN REGULAR PHYSICAL ACTIVITY & GOOD HEALTH IS WELL DOCUMENTED. PHYSICAL INACTIVITY IS A PRIMARY RISK FACTOR FOR CORONARY HEART DISEASE (CHD).

ATHEROLSCLEROSIS, WHICH BEGINS EARLY IN LIFE, IS THE RESULT OF A SYSTEMATIC BUILDUP OF DEPOSITS IN AN ARTERIAL WALL.

REGULAR PHYSICAL ACTIVITY CAN HELP PREVENT ATHEROSCLEROSIS:
LIPID DEPOSIT THEORY-EXERCISE REDUCES LDL
(BAD CHOLESTEROL).
PROTECTIVE PROTEIN THEORY-EXERCISE INCREASES
HDL (GOOD CHOLESTEROL).

INCREASED HDL WILL REDUCE HEART DISEASE RISK.

EXERCISE HELPS REDUCE THE RISK OF:
HIGH BLOOD PRESSURE;
PERIPHERAL VASCULAR DISEASE;
SOME CANCERS (COLON, RECTAL, & BREAST); OSTEOPOROSIS, & MUSCULOSKELETAL PROBLEMS.

EXERCISE HELPS TO:
MANAGE & TREAT TYPE II DIABETES;
MAINTAIN BONE DENSITY;
MAINTAIN A HEALTHY BODY WEIGHT;
AVOID HEALTH CONDITIONS DUE TO OBESITY.

EXERCISE PROMOTES GOOD MUSCLE FITNESS & CAN IMPROVE FITNESS AMONG OLDER ADULTS.
THERE ARE MANY ECONOMIC BENEFITS ASSOCIATED WITH EMPLOYEE PHYSICAL ACTIVITY.

RISK FACTORS THAT CAN BE ALTERED: BODY FATNESS; DIET; DISEASE; REGULAR PHYSICAL ACTIVITY; TOBACCO USE; STRESS

FACTORS THAT CANNOT BE ALTERED: AGE; HEREDITY; & GENDER.

TOO MUCH PHYSICAL ACTIVITY CAN LEAD TO HYPERKINETIC DISEASES OR CONDITIONS.

LIFESTYLE PHYSICAL ACTIVITY PROMOTES METABOLIC FITNESS.

CALORIES CAN BE COUNTED TO DETERMINE IF A PERSON IS DOING ENOUGH TO RECEIVE THE HEALTH BENEFITS OF PHYSICAL ACTIVITY. MOST EXPERTS SUGGEST 1,000-2,000 CALORIES EXPENDED PER WEEK.

THERE IS A FIT FORMULA FOR LIFESTYLE PHYSICAL ACTIVITY & HEALTH BENEFITS.
F = ALL, OR MOST DAYS OF THE WEEK
I = 500-2,000 CALORIES EXPENDED PER WEEK
T = 30-60 MINUTES

DIASTOLIC PRESSURE=RESTING BLOOD PRESSURE (LOWER #)

SYSTOLIC PRESSURE= WORKING BLOOD PRESSURE (UPPER #).

EXERCISE REDUCES THE RISK OF STROKE.

GOOD CARDIOVASCULAR FITNESS REQUIRES A FIT:
HEART MUSCLE;
VASCULAR SYSTEM;
RESPIRATORY SYSTEM;
BLOOD;
MUSCLE TISSUE CAPABLE OF USING OXYGEN

APPROPRIATE PHYSICAL ACTIVITY CAN BUILD CARDIOVASCULAR FITNESS IN ALL TYPES OF PEOPLE, INCLUDING THOSE WITH EXCESS BODY FATNESS.

HEREDITY INFLUENCES YOUR CARDIOVASCULAR FITNESS.

TARGET ZONE FOR CARDIOVASCULAR FITNESS & PERFORMANCE BENEFIT:
F = 3-6 DAYS PER WEEK
I = 40-85% OF HRR OR 55-90% OF MAX HR
T = 20-60 MINUTES

THE BEST MEASURE OF CARDIOVASCULAR FITNESS IS MAXIMUM OXYGEN UPTAKE (VO2 MAX).

AN IMPORTANT STEP IN TAKING ACTION TO DEVELOP & MAINTAIN CARDIOVASCULAR FITNESS IS ASSESSING YOUR CURRENT STATUS.

NOTES CONCEPT 9

ACTIVE AEROBICS CAN BE DONE EITHER CONTINUOUSLY OR INTERMITTENTLY. BOTH CAN BUILD CARDIOVASCUALR FITNESS.

CAROTID ARTERY IS USED TO COUNT THE PULSE IN THE NECK.

THERE ARE MANY POPULAR FORMS OF AEROBICS.

FARTLEK IS A SWEDISH WORD FOR SPEED PLAY