2. Achieving Cardiorespiratory Fitness Chapter 12

3. Benefits of CR Training Creates a stronger heart muscle Increase number of RBC Makes YOU Cooler! Lowers BP Heart becomes “More Efficient” Produces more efficient breathing

4. Physical Activity and CR Fitness  Modes of Exercise Best Type: Aerobic Exercise Ex. Walking, running, swimming, cycling  Aerobic Exercise: meaning “w/ oxygen” Involve large muscle groups Activity over a prolonged period of time

5. Applying the Principles of Training Overload Principle – FIT Principle of Progression Principle of Specificity

6. Overload Principle Frequency: How often you exercise – At least 3-5 exercise sessions per week Intensity: How hard you exercise – 60-85% of MHR is the best range for intensity Time: How long you exercise – 20 to 60 minutes of aerobic activity per session

7. Principle of Progression To improve your fitness level, one must place additional overload on the body Ways to Increase Demands on the Body – Run or Walk a longer distance – Run or Walk a distance in a faster time – Swim more laps – Increase the number of days you work out

8. Principle of Specificity Cardiorespiratory is your goal! It is necessary to participate in activities that: – Condition the Heart – Condition the Circulatory System – Condition the Lungs (Aerobic Activities are the most beneficial)

9. Determining Your Training Zone MHR (Max Heart Rate) – (220-Age = MHR) THR (Target Heart Rate) – 60-85% of MHR – 220 x.60 = Low Range of THR – 220 x.85 = High Range of THR For Best Results it is key to stay within THR

10. Recovery Heart Rate Time it takes for the heart to return to it’s normal state Ex. 5 minutes after end of exercise – HR = 120 bpm Ex. 10 minutes after end of exercise – HR = 100 bpm The quicker a persons Recovery HR indicates a healthier person!

11. Guidelines for the Exercise Session Warmup (5-10 minutes) – Preparing the body for exercise Exercise Program (20-30 minutes) – 60 to 85% of MHR, aerobic activity Cool Down (5-10 minutes) – Allows to return to starting point, prevent blood pooling and dizziness Muscle Toning (10-12 minutes) – Optional, work on flexibility, crunches

12. Interval Training Alternating periods of exercise with periods of rest Walk, Jog, Walk, Jog Advantages of Interval Training – Accomplishing more work in less time – Achieving greater intensity – Reducing boredom

13. Best Way to Determine Intensity of Workout Heart Rate Are you ready to get in shape?