Lesson 5:

Cardiovascular System
 Objectives
At the end of this lesson, you are supposed to:

1. Know the different parts of the heart muscles and

its general functions.

2. Know the different health-related diseases of the

heart as a result of inactivity and improper habits.
 Objectives
3. Gain knowledge on the proper exercise prescription and
other factors that can develop the improvement and health
of the heart.

4. Compute for intensity levels of the heart during physical

activity.

5. Evaluate current CV endurance fitness level through series

of heart rates tests.
 Objectives
6. Analyze the importance of perceived exertion of the heart
and how it can determine current fitness zone and exertion.

7. Discover the benefits of regular physical activity and

exercise to the heart and its fitness.
 Contents
• Functions and Parts of the heart
• Facts about the Heart
• Risk Factors
• Cardiovascular Diseases
• Physical Activity and the Heart
• Exercise Prescription for the Heart
 Contents
• Maximal Heart Rate (MHR)
• Heart Rate Reserve (HRR)
• Threshold Heart Rate (THR)
• Target Heart Rate Zones
• Ratings of Perceived Exertion (RPE)
 Heart - Muscles
✓Physical Effort = Strong Cardiac Muscles
Heart – Function & Parts
 Heart – Function
Function: Pump blood to various parts of the body.
Delivers: Oxygen and Nutrients
 Heart – Anatomy
Right Side: Left
1.Right Atrium Atrium
2.Right Ventricle
Right
Atrium
Left Side:
1.Left Atrium
2.Left Ventricle
Left
Right
Ventricle
Ventricle
 Heart – Physiology
Atrium: Left
Reservoir of the heart. Atrium
Collects blood.
Right
Atrium
Ventricles:
Transporter of blood to
the lungs and whole Left
body Right Ventricle
Ventricle
 Heart – Physiology
Valves:
Prevent backflow of blood.

1. Tricuspid Valve
Prevents backflow
between the RIGHT atrium
and RIGHT ventricle.

Bicuspid
2. Bicuspid Valve Valve
Prevents backflow
between the LEFT atrium
and LEFT ventricle. Tricuspid Valve
 Heart – Physiology
Valves – prevent backflow of blood

3. Pulmonary Semilunar Pulmonary

Valve Aortic Semilunar
Semilunar Valve
Prevent backflow from Valve
the heart-lungs.

4. Aortic Semilunar
Valve
Prevent backflow from
the heart to the body.
 Heart – Physiology
Other Parts of the Heart
Veins – bring blood
BACK TO the heart

Arteries – bring blood

AWAY from the heart

a. Pulmonary Artery –
blood to the lungs
b. Aorta – blood to
different parts of the
body
 Heart – Physiology
Aortic Tricuspid
Valve Valve
5 – Aorta
(Body Tissues)

1 -Right Atrium
Deoxygenated blood
2- Right Ventricle

Cardiac Cycle
Bicuspid Pulmonary
Valve Valve

4 - Left Atrium 3 - Pulmonary

5 - Left Ventricle
Oxygenated blood Artery (Lungs)
Heart – Physiology
 Heart – Physiology
More about the heart
Visit:
https://www.youtube.com/watch?v=H04d3rJCLCE
Heart Facts
 Heart Facts
Fact #1:
Fit heart muscle will result to increase heart muscle
size and power
 Heart Facts
Fact #2:
✓Heart is a muscle.
✓Exercise = Strong Heart

Resting Heart Rate (RHR)

 Heart Facts
Fact #3:
More efficient than an automobile engine.
 Heart Facts
Fact #4:
Beats 4,000 gallons of blood per day, equivalent to more than
10 tons of blood.

Pulse Intervals:
1. One minute
2. 30 seconds X 2
3. 15 seconds X 4
 Heart Facts
Fact #5:
On average the heart beats 40 million times per year.
2.5 Billion Times = 70 years
 Heart - Risk Factors
1. Lifestyle
2. Genes
3. High Body Fat
 Heart - Risk Factors
4. Bad Habits
5. Tension & Stress
 Heart - Risk Factors
1. Lifestyle
2. Genes
3. High Body Fat
4. Bad Habits
5. Tension & Stress
Cardiovascular Diseases
1. Hypertension
2. Coronary Heart Disease
3. Angina Pectoris
4. Ischemia
5. Heart Attack
6. Atherosclerosis
7. Arteriosclerosis
8. Peripheral Vascular Disease
9. Congestive Heart Failure
10. Stroke
 Cardiovascular Diseases
Hypertension:
A condition in which blood pressure is beyond normal
 Cardiovascular Diseases
Systole:
Heart contracts and
pumps blood out
Diastole:
Heart relaxes and fills w/
blood

Normal: 120/80
Low: <100/<60
High: >180/>100
 Cardiovascular Diseases
Coronary Heart Disease (CHD):
A condition that affects the
blood vessels of the heart
and its surrounding
muscles.

Plaque:
Fat deposits that block
the arteries.

Causes:
Smoking, High blood pressure, High cholesterol levels, Diabetes, & Sedentary Lifestyle.
 Cardiovascular Diseases
Angina Pectoris:
Chest pains associated with blocked artery or arteries.

Symptoms:
• Pressure on chest
• Squeezing pain
• Discomfort on neck,
shoulder, jaw, back, or
arm.
 Cardiovascular Diseases
Ischemia:
Blood flow to the heart is reduced because of blockages
in the heart’s arteries.
 Cardiovascular Diseases
Heart Attack: a.k.a. Myocardial Infarction
Blockage within the arterial wall which leads to lack of oxygen
and blood flow in the body’s circulation.
 Cardiovascular Diseases
Atherosclerosis:
Blockage within the arterial wall due to fat deposits or plaque.

Types of Cholesterol:
• High-density
Lipoprotein (HDLs) -
“Good Cholesterol”
• Low-density
Lipoprotein (LDLs) –
“Bad Cholesterol”
 Cardiovascular Diseases
Arteriosclerosis:
Arterial walls thicken and harden as a result of age.
 Cardiovascular Diseases

Peripheral Vascular
Disease:
Lack of oxygen delivery to
the limbs.
 Cardiovascular Diseases
Congestive Heart Failure:
Heart’s inability to pump blood at life-sustaining rates.

Symptoms:
• Fatigue
• Shortness of breath
• Swelling
 Cardiovascular Diseases
Stroke:
Lack of oxygen delivery to the brain.
 Cardiovascular Diseases
1. Hypertension
2. Coronary Heart Disease
3. Angina Pectoris
4. Ischemia
5. Heart Attack
6. Atherosclerosis
7. Arteriosclerosis
8. Peripheral Vascular
Disease
9. Congestive Heart Failure
10. Stroke
 Physical Activity & The Heart
1. Physical activity increases the functionality of the heart to
circulate blood and oxygen all throughout the body.
 Physical Activity & The Heart
2. Physical activity directly reduces the risk of heart
disease, hypertension, stroke and early death.
 Physical Activity & The Heart
3. Physical Activity provides your body with higher
performance, functionality, and well being.
Exercise Prescription for the Heart
Heart = CV Endurance
• Aerobic activity
• 3-6 times/week
• 20-60 minutes: intermittent or continuous
• Monitoring through: RHR and Heart Rate after
exercise
Walking, Jogging, & Running
 Heart Rate Intensities
Heart Rate – determine your level of effort in exercise.

1. Maximal Heart Rate (MHR)

2. Heart Rate Reserve (HRR)
3. Threshold Heart Rate (THR)
4. Target Heart Rate Zones
Ratings of Perceived Exertion (RPE)*
 Heart Rate Intensities
Maximal Heart Rate (MHR):
The age-related number of beats per minute your heart does
when it is at work during maximum effort.

Formula: 220 – age = Maximal Heart Rate (MHR)

Example. 25 years old
220 – 25 = 195 bpm (MHR)

New Formula: 208 – (.7 X Age) = Maximal Heart Rate (MHR)

 Heart Rate Intensities
New Formula: 208 – (.7 X Age) = Maximal Heart Rate (MHR)
Example. 25 years old
208 – (.7 X 25) = MHR
(.7 X 25) = 17.5
208 – 17.5 = 190.5 bpm
190.5 bpm = 191 bpm
 Heart Rate Intensities
Heart Rate Reserve (HRR):
• The difference between your maximum heart rate and your
resting heart rate.

Formula: HR (max) – RHR = HRR

Example.
HR (max) = 191 bpm ; HR (rest) = 72 bpm
191 bpm – 72 bpm = 119 bpm
 Heart Rate Intensities
Threshold Heart Rate (THR):
• Heart rate in which you should only be training at.

Formula: HRR X 40% = Total + RHR = THR

Example.
HRR = 119 bpm; RHR = 72 bpm
119 x .40 = 47.6
Total + RHR = THR
47.6 + 72 bpm = 121. 2 bpm = 120 bpm
 Heart Rate Intensities
Target Heart Rate Zones
Determines your heart rate capacity at certain intensities with
specific fitness goals

Target Heart Rate Zone Fitness Goal

Zone 1: 60-70% of maximum Weight loss, building

heart rate endurance
Zone 2: 70-80% of maximum Weight management,
heart rate improving cardio fitness
Zone 3: >80% of maximum Interval workouts
heart rate
 Heart Rate Intensities
Example. Maximum Heart Rate (MHR) = 190 bpm
Zone 1: 60-70%
MHR X 0.6 and MHR X 0.7
191 X 0.6 = 114.6 = 115 bpm; 191 X 0.7 = 133.7 = 134 bpm

Zone 2: 70-80%
MHR X 0.7 and MHR X 0.8
191 X 0.7 = 133.7 = 134 bpm ; 191 X 0.8 = 152.8 = 153 bpm

Zone 3: >80%
MHR X 0.80
191 X 0.8 = >152.8 bpm = >153 bpm
 Heart Rate Intensities
• Zone 1: 115 – 134 bpm
(Weight loss, building endurance)

• Zone 2: 134 – 153 bpm

(Weight management, improving cardio fitness)

• Zone 3: >153 bpm

(Interval workouts/Heavy Training)
# Level of Exertion
6 No exertion at all Heart Rate Intensities
7
7.5 Extremely Light Ratings of Perceived Exertion (RPE):
8 • A subjective assessment of effort
9 Very Light
or intensity.
10
11 Light
• Signals you to slow down or put
12
more effort in your exercise
13 Somewhat hard
14
15 Hard (heavy)
16
17 Very hard
18
19 Extremely Hard
20 Maximal Exertion
Why learn about heart rate exertion?
1. To reach your target during exercise
2. Make exercise more optimal
3. To determine your cardiovascular fitness

Heart Rate Monitor

Exercise = Strong Heart
 References
Content Sources:
• Columbu, F., & Tyler, R. (1979). Winning weight lifting and
power lifting. Chicago: Contemporary Books.
• Corbin, C.B., Lindsey, R., Welk, G.I., & Corbin, W.R. (2002).
Concepts of fitness and wellness: A comprehensive lifestyle
approach (4th ed). New York: McGraw-Hill Companies, Inc.
• Hoeger, W.W.K., & Hoeger, S.A. (2000). Lifetime physical
fitness and wellness: A personalized program (6th ed.).
Englewood, Colorado: Morton Publishing Company.
• Newton, H. (2002). Explosive lifting for sports. Champaign,
III: Human Kinetics.
 References
Image Source: Various Sources RETRIEVED ON April 21, 2016
Slide 7:
Heart Exercising - http://www.makehealth.in/2015/12/22/why-does-your-heart-want-you-to-exercise/
Heart Muscles - http://bigpictureeducation.com/athletic-heart-syndrome
Slide 8:
Heart Pumping blood - http://ehealthmd.com/content/what-heart-failure#axzz47Ongr8fY
Slide 9:
Heart Pumping blood - http://www.pbs.org/wgbh/nova/body/heart-disease.html
Slide 10-13:
Heart Chambers- http://www.starsandseas.com/SAS%20Physiology/Cardiovascular/Cardiovascular.htm
Slide 14:
Veins & Arteries - http://www.tutorvista.com/content/science/science-ii/transportation/heart.php
Slide 15:
Cardiac Cycle - http://www.quizmeonline.net/study-guides/Basic-EKG-interpretation
Slide 16:
Pumping Heart – Same reference as Slide 9
Emoticon - http://www.zazzle.ca/dead_smiley_round_sticker-217476229620107922
Slide 17:
Youtube Link-Heart Anatomy - https://www.youtube.com/watch?v=H04d3rJCLCE
 References
Image Source: Various Sources RETRIEVED ON April 21, 2016
Slide 18:
Heart Check - http://www.clipartbest.com/clipart-pi5KB4riB
Slide 19:
Fit Heart - http://www.goldmooreng.com/
Athlete heart vs Non-athlete heart - http://medifitbiologicals.com/athletes-heart/
Slide 20:
Carotid Artery - http://mindly.org/tutorial/howto/lower_resting_heart_rate
Slide 21:
Heart as a machine - http://mysouthjava.deviantart.com/art/Heart-Machine-133080058
Slide 22:
Pulse Rates – http://www.nevdgp.org.au/info/heartf/school/heart.htm
Slide 23:
Heart Rate – http://thepinkpuck.com/2013/06/27/target-heart-rate-using-your-heart-to-increase-
cardiovascular-fitness/
Slide 24:
Lifestyle - http://www.youthareawesome.com/lifestyle-diet-fitness-affect-life/
Genes - http://undergradtutorialblog.blogspot.com/2014/10/genes-and-genomes-importance-of-
precise.html
High Body Fat - https://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/
Slide 25:
Bad Habits - http://www.sciencetimes.com/articles/7350/20150916/hypertension-top-global-killers.htm
 References
Image Source: Various Sources RETRIEVED ON April 21, 2016
Continuation Slide 25:
Stress –
Slide 26: Same reference as slides 24 & 25
Slide 28:
High Blood Pressure - http://www.cdc.gov/bloodpressure/about.htm
Slide 29:
Blood pressure Measurement – http://www.wowamazing.com/food/managing-hypertension-with-a-
healthy-diet/
Systole & Diastole - http://www.biologyguide.net/biol1/5a_heart.htm
Slide 30:
Coronary Heart Disease - http://cccma.org/site/coronary-artery-disease/
Slide 30:
Heart Attack - http://biology-forums.com/index.php?action=gallery;sa=view;id=8530
Slide 31:
Angina Pectoris - http://iahealth.net/angina-pectoris/
Slide 32:
Ischemia - http://www.lhsc.on.ca/Patients_Families_Visitors/CCTC/Words/ischemia.htm
Slide 33:
Heart Attack - http://biology-forums.com/index.php?action=gallery;sa=view;id=8530
Slide 34:
Atherosclerosis - https://www.azvascular.com/atherosclerosis/
 References
Image Source: Various Sources RETRIEVED ON April 21, 2016
Slide 35:
Arteriosclerosis - http://nethealthbook.com/cardiovascular-disease/heart-disease/atherosclerosis-the-
missing-link-between-strokes-and-heart-attacks/
Slide 36:
Peripheral Vascular Disease - http://www.trianglevascular.com/peripheral-arterial-disease-care.php
Slide 37:
Congestive Heart Failure - http://www.newhealthadvisor.com/Congestive-Heart-Failure.html
Slide 38:
Stroke - https://www.emaze.com/@AFOLOQWQ/Stroke
Slide 39: same references as Slides 28-38
Slide 40:
Physical Activity - http://www.diversalertnetwork.org/health/heart/risks-benefits-physical-activity
Slide 41:
Running - http://sjchsyr10pdhpe.weebly.com/benefits-of-physical-activity.html
Slide 42:
Energy - http://intentblog.com/how-healthy-is-your-energetic-bank-account/
Slide 48:
Target Heart Rate Zones - http://support.polar.com/us-
en/support/How_to_calculate_target_heart_rate_zone_
 References
Image Source: Various Sources RETRIEVED ON April 21, 2016

Slide 51:
Borg RPE Table -
http://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm
Slide 52:
Heart Rate Monitor -
http://zenergysv.com/blog/detail/using_a_heart_rate_monitor

Slide 53:
Exercise & Heart - https://www.axappphealthcare.co.uk/health-
worries/heart/keeping-your-heart-healthy/