1. CARDIOVASCULAR FITNESS

2. CARDIOVASCULAR FITNESS
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.
60-80% 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: 3-6 days/wk

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: Household chores and yard work (depending on intensity)
Training Time: repeated short bursts of activity
Frequency: 2-4 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 ( )
ex x 0.60 = 124 ex x 0.80 = 165
ANAEROBIC EXERCISE=80-100% MAX HR ( )