“The most important piece of all 5 health related fitness components.”

Regardless of how strong, flexible, and lean your body is, activity cannot be continued without enough oxygen supply to the working muscles.

 Aerobic Fitness/Exercise:  Aerobic exercises are also called cardiovascular exercise, the kind that get your heart pumping and your breath coming short.  Examples: running, swimming, cross-country skiing and many group fitness classes.  Aerobic exercises burn calories more effective than anaerobic exercises and are your best choice if exercising to lose weight.

 Anaerobic Fitness/Activity:  Anaerobic workouts are also called "resistance training." These workouts push your muscles to work against above-average resistance to strengthen the muscles.  Examples: Weight lifting, calisthenics and yoga.  Because anaerobic workouts target muscle growth, they are the best choice if your fitness goals center on strength, or muscle mass.

caused by pressure of blood on an artery wall; corresponds to heart beat heart rate just after waking in the morning, before getting out of bed measure of blood force against the walls of the arteries pulse — resting heart rate — blood pressure —

heart rate that should not be exceeded during exercise; found by subtracting one's age from to 90 percent of the maximum heart rate; results in greatest cardiovascular benefits from exercise maximum heart rate — target heart rate —

 Increases energy level  Look good  Ability to provide oxygen continuously to working muscles over an extended time

 The body's ability to provide oxygen continuously to muscles as work is performed over an extended period of time.  Primarily aerobic activity  Involves 2 systems: ◦ Circulatory System ◦ Respiratory System

 Made up of heart, blood, blood vessels

 Arteries ALWAYS carry blood AWAY from the Heart.  Veins ALWAYS carry blood TO the Heart.

 Involves lungs and air passages.  Blood runs into the lung cavity and picks up oxygen that is carried throughout the blood to the working muscles.

**Circulatory and Respiratory systems work together to provide the muscles with the necessary oxygen to complete the activity!

 Varies with the changing needs of your body  Effects on Heart Rate: ◦ Intensity of the exercise you are engaged in ◦ Body size ◦ Stress ◦ Genetics ◦ Environmental changes  Normal heart rate adults: 70 bpm children: 100 bpm

 Ideally should be taken right after waking up in the morning.  Can determine CV fitness level improvement  RHR is lower in active individuals ◦ This means that an active individual pumps more blood with each beat that a non active person. ◦ Active people have more efficient hearts than sedentary people  Normal = bpm

 220-age = Max Heart Rate (MHR)  MHR x.6 = lower limit  MHR x.9 = upper limit  Calculate your target heart rate range  Was your heart rate you calculated from going up one flight of stairs in your range? Explain what this means.

 Upper and lower limits ◦ 60-90% maximum heart rate or ◦ 50-85% heart rate reserve

Target Heart Rate Formula Safe Lower Limit (220-age) x 60% = Lower Limit (220-14) x 60% = Lower Limit (206) x 60 % = Lower Limit 123.6

Target Heart Rate Formula Safe Upper Limit (220-age) x 90% = Upper Limit (220-14) x 90% = Upper Limit (206) x 90 % = Upper Limit 185.4

 Increases energy  Works out the body's most important muscle: The heart!  Increases heart and lung function: ◦ Ability to transport, utilize and supple oxygen to the body and working muscles ◦ If you don’t use it, you'll lose it.  Prevents Cardiovascular disease and fatty build up in the artery wall (Atherosclerosis) ◦ Heart doesn’t have to work as hard because there is not fatty tissue blocking its pathway!  Lowers blood pressure  Increases appearance

Maximal Heart Rate

Blood Pressure  blood force against artery walls  Systolic — pressure when pumping  Diastolic — pressure when relaxed  Normal: 120/80

 Atherosclerosis  Thrombosis  Heart attack  Stroke

Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~Edward Stanley

I can control 3 Inactivity 3 Obesity 3 High blood pressure 3 High cholesterol 3 Stress/tension  Smoking I can control 3 Inactivity 3 Obesity 3 High blood pressure 3 High cholesterol 3 Stress/tension  Smoking

 Reduces the risk of dying prematurely  Strengthens heart, makes more efficient  Decreases atherosclerosis  Clears fats from bloodstream

 Overload principle ◦ To develop the heart muscle, you must push it beyond its normal range and make it pump more blood with each beat. ◦ FIT principle