Cardiovascular System
How many chambers does our heart have?
Four (4)
Name 1 population that may have a lower resting heart rate?
Runners, Cyclers, Professional Sports Athletes
Name 2 muscle groups
Biceps
Triceps
Chest
Abs
Calves
Hamstring
Quadriceps (Quads)
Glutes
Shoulders
Name 3 benefits of exercise
Improved mental health
Improved heart health
Improved self-esteem and confidence
Strength and muscle growth
Better sleep
Longevity
True or false: heart health is one of the most important things we can take care of
True
What is the average range of heart beats per minute (BPM) at rest?
A. 70-105
B. 60-100
C. 50-95
D. 85-105
B. 60-100
This blood vessel carries blood away from the heart
Arteries
What is the "recommended" amount of *weekly* activity for generally healthy population?
A. 60 minutes
B. 180 minutes
C. 150 minutes
D. 90 minutes
C. 150 minutes - 2 hours 30 minutes
What would be one reason to not exercise on a day you planned to?
Sick/Tired
Injured
Feeling forced or "should" mentality
Did not adequately nourish yourself that day
Name 2 components/nutrients to be aware of if wanting to make a heart healthy meal
Type of fats
Amount of sodium (for certain populations)
Ways preparing food
Including fiber
This blood vessel carries blood back to the heart
Veins
The heart sends blood [here] to get more oxygen
Lungs
Name 2 ways you could add activity to your week.
Several answers!
Includes: sports, walking, jogging, strength training, yoga/pilates, group classes, dancing, swimming, hiking, deep cleaning the house
What are 3 exercises that can help with upper body strength, and what equipment would you use?
Many options, examples include:
Bicep curls with free weights/dumbbells
Incline chest press with weighted barbell
Overhead press machine for shoulders
Lateral raises with DBs for shoulders
Overhead DB extension for triceps
Name 2 ways to care for your body after exercise
Stretching, resting, rehydrating, eating a meal/snack, etc.
True or false: the circulatory system carries nutrients, hormones, and oxygen to cells
True!
Part 1: True or false: the heart gets messages from the body to indicate when to pump more or less blood
Part 2: Name a time when our body might pump less blood
part 1: true
part 2: during sleep, sedentary activity/more at rest
What are (3) signs or symptoms you may experience that means you should slow down or end your workout?
Dizzy
Nausea
Injury/tear muscle during movement
Forcing self to keep going for the "wrong" reasons
Strong hunger and no access to mid-workout snack
Fatigue
Part 1. What food group is more effective to have before a more intense workout, when short on time?
Part 2. Name a snack with this food group you could eat before movement
Part 1: Carbohydrates
(Lower fiber carbs)
Part 2: Granola bar; banana or applesauce, grapes; bowl of cereal with milk; pretzels, crackers or toast with peanut butter
Depending on time before exercise, moderate protein or fats can be helpful as well
True or false: food companies are allowed to put claims related to heart health on packaging
True
Name 3 ways you can improve your heart health
Maintain consistent exercise
Stop smoking (including vaping)
Eat a variety of nutritious foods
Go for regular check-ups
Manage stress
Name one of the two parts of the circulatory system
Thinking of major muscle groups, work with your group to come up with a routine where you exercise 1-2 muscle groups over 3 workout days.
Example:
Day 1: biceps and triceps
Day 2: hamstring and quads, calves (legs)
Day 3: Shoulders, back, and chest
What are 2 ways to make exercise feel more sustainable? What are 2 ways exercise can feel more enjoyable?
Sustainable: taking rest, not pushing self too much at beginning, getting proper sleep, eating enough/consistently, finding a routine that feels right for you
Enjoyable: be outside, go with friends, join a sport, focus on how you feel instead of how you look, try different types of exercise to see what you like more
Share 2 goals you and your group can make around either heart health or exercise.
Criteria for the goal:
Specific, Realistic, and Measurable (what about the goal can you "track")
examples:
I will go to the gym with my friends for 30 minutes on Mondays and Thursdays, and increase to three days in the next two months.
I will go for a one mile walk 2 times per week for the next 4 weeks.
I will add olive oil and avocado to my meals at least 3 times a week.