Fitness Pages 48-51.

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Presentation transcript:

Fitness Pages 48-51

Student Performance Objectives Identify the 3 keys to increased cardiovascular fitness. Define the Aerobic and Anaerobic energy systems. Identify maximum & target heart rates. Explain Anaerobic Threshold Determine which energy system their body is using. Define how we fuel the body’s energy systems.

Safety First: Know your physical limitations. Work on the areas that need improvement. Each person has their own limiting factors. (genetics, lifestyle)

Carbohydrates Fats Proteins What should I eat? The reason for knowing you target heart rate is to monitor your exercise intensity. Are you keeping the heart rate for at least 20 minutes. Are you keeping your training regular, at least 3 times a week.

What should I eat? Whatever you eat, if its not used relatively soon, its stored as fat. Do not over eat! The reason for knowing you target heart rate is to monitor your exercise intensity. Are you keeping the heart rate for at least 20 minutes. Are you keeping your training regular, at least 3 times a week.

Developing Aerobic Fitness The “FIT” Principle. Frequency (3- 4 times a week) Intensity (exertion level) Time (20-40 minutes) The reason for knowing you target heart rate is to monitor your exercise intensity. Are you keeping the heart rate for at least 20 minutes. Are you keeping your training regular, at least 3 times a week.

Aerobic Exercise FUEL: Glucose & Fat. Oxygen must be present. Used for needs requiring 2 minutes or more of energy. Examples: jogging, cycling and swimming Limiting factors: Transport of oxygen and Exhaustion of glucose -hit the wall=bonk

Anaerobic Exercise FUEL: Glucose Oxygen not utilized. Up to 10 seconds worth of energy- example sprint or weigh lifting. Readily available. Impacts only muscles utilized. Limiting factors: Build up of Lactic Acid.

Anaerobic Threshold The maximum level of riding intensity that you can sustain before your body begins to work without oxygen. Ventilation Threshhold. Slow down, drop heart rate. Lactic acid builds. A T can be raised with training. Demo on board AT. Lactic acid waste product. How to use it and get rid of it. AT

Target Heart Rate Aerobic fitness will decrease unless your heart rate, during exercise, is raised to a predetermined level.

Finding Your Maximum and Target Heart Rates Subtract your age from 220 to obtain maximum heart rate. Find 65% and 80% of your maximum heart rate. Page 7 in book

Finding Your Heart Rate Take your pulse for 20 seconds and multiply by 3 to find your heart rate. If you’re in a hurry take it for 6 seconds and add a zero. Have students check their own pulse both ways

Student Performance Objectives What are the 3 keys to increased cardiovascular fitness? The Aerobic energy system uses __________. The Anaerobic energy systems operates without ____________. Maximum Heart rate, How to determine? How do I find my target heart rate. What is Anaerobic Threshold? Just cruising which energy system their body is using? Going all out? How do we fuel the body’s energy systems?