1. Cardiovascular Fitness emphasizes fitness of the
HEART

2. To help your heart get into better shape, exercise hard enough
to get your heart rate (pulse)
into your
TARGET HEART RATE ZONE
Less than 100
Approx beats per minute

3. by doing AEROBIC exercise …
Get to your
TARGET HEART RATE ZONE
by doing AEROBIC exercise …
activities that involve constant motion, such as
Jogging
Dance
Power Walking
Basketball Game
Swimming
Aerobics
Soccer
Bicycling

4. Stay in your TARGET HEART RATE range for at least

5. How much should you exercise?
minutes EVERY DAY!
Most of your daily exercise should be of moderate or vigorous intensity.

6. Get a CARDIO WORKOUT
most days of the week

7. your pulse rate when you are not exercising and are relaxed
Resting Heart Rate:
your pulse rate when you are not exercising and are relaxed

8. the heart rate which should not be exceeded during your cardio workout
Maximum Heart Rate:
the heart rate which should not be exceeded during your cardio workout

9. Your heart rate after exercise, as you cool down is called
Recovery Heart Rate

10. The quicker your recovery heart rate slows down to normal, the better shape your heart is in.

11. HEALTH related components of fitness affect your HEALTH
Cardiovascular Fitness
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

12. SKILL Related components of fitness affect SPORT PERFORMANCE
Agility
Power
Speed
Coordination
Reaction Time

13. RISK FACTORS for HEART DISEASE include (things that may make you more likely to get it)
Poor nutrition
Lack of exercise
Obesity
High Cholesterol
High Blood Pressure
Smoking

14. The HEART gets into BETTER SHAPE when you EXERCISE because
The HEART is a MUSCLE During exercise, your heart works hard to deliver oxygen to your muscles.

15. Working out more often is using the TRAINING PRINCIPLE called
As you get into better shape, you need to revise your workouts to improve your fitness. One way to do this is to increase the number of workouts per week.
Working out more often is using the TRAINING PRINCIPLE called
FREQUENCY
An example: Increasing your workouts from 4 days each week to 5 days each week.

16. As you get into better shape, you need to revise your workouts to improve your fitness. One way to do this is work harder during your workout.
Working out HARDER (faster, more weight) is using the TRAINING PRINCIPLE called
INTENSITY
Examples:
Increasing your weight when weight training
Running faster

17. Working out LONGER is using the TRAINING PRINCIPLE called
As you get into better shape, you need to revise your workouts to improve your fitness. One way to do this is to exercise longer during your workout.
Working out LONGER is using the TRAINING PRINCIPLE called
Time
Examples:
Increasing the number of reps during
weight training
Going for a longer run
Exercising for more minutes

18. What are some benefits of working out daily?
Healthier heart
Prevent heart disease, type 2 diabetes, and stroke
Prevent high blood pressure
Weight management
Stronger muscles and bones (prevents injury)
Sleep better, improves self esteem