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. Expected Depth of Knowledge
DOK1
Students will be able to define and recall terminology such as cardiovascular fitness, maximum heart rate, anaerobic, aerobic, and identify duration and types of exercise for each.
DOK2
Student will compare types of exercises into aerobic or anaerobic activity, and apply maximum heart rate to calculate a percentage of heart rate.
DOK3
Students will be able to create and identify a program that is specific to aerobic or anaerobic exercise according to an individual’s needs.

4. AEROBIC EXERCISE
Physical activity that requires oxygen to produce necessary activity
Over 2 min.
60-80% Max Heart Rate
Longer duration, less intensity

5. 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

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

7. 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

8. TARGET HEART RATE
THR: range of heart rate that is optimal for exercise.
Threshold is above normal activity and below target ceiling (excessive exercise)
Usually 60%-80% of max HR
Also known as your target zone.

9. 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 ( )