1. CARDIOVASCULAR FITNESS

2. ✧ The ability of the heart and lungs to supply oxygen to the muscles and ability of the muscles to use oxygen efficiently. ✧ 2 types of cardio: Aerobic and Anaerobic Exercise

3. AEROBIC EXERCISE ✧ Physical activity that requires oxygen to produce necessary activity ✧ Over 2 min. ✧ 70-80% Max Heart Rate ✧ Longer duration, less intensity

4. ✧ Examples: jogging, speed walking, biking for long distances ✧ Sports: Rowing, Nordic skiing, cycling, land paddling ✧ Activities: Mowing the lawn, shoveling snow, vacuuming (depending on intensity) ✧ Training Time: 20 min. or longer ✧ Frequency: Daily

5. ANAEROBIC EXERCISE ✧ Physical activity that DOES NOT require oxygen for physical activity ✧ Under 2 min. ✧ 80-100% Max Heart Rate ✧ Shorter duration, more intensity

6. ✧ Examples: Weight lifting, Sprinting ✧ Sports: Volleyball, Football, Baseball, Skateboarding (skate park), Tennis ✧ Activities: Washing windows, laundry, dusting (depending on intensity) ✧ Training Time: repeated short bursts of activity ✧ Frequency: 3-4 days a week

7. HEART RATE ZONES ➢ MAX HR=220-AGE ex. 220 - 13 YEARS OLD = 207 MAX HR ➢ AEROBIC EXERCISE=60-80% MAX HR (124-165) ex. 207 x 0.70 = 145ex. 207 x 0.80 = 165 ➢ ANAEROBIC EXERCISE=80-100% MAX HR (165-200)