1. Sections 1 and 2

2.  Aerobic versus Anaerobic  Circulatory and Respiratory Systems  Main Organs  Functions  Lifestyle Diseases  Factors Influencing Cardiorespiratory Endurance  What Can’t We Control  What We Can Control  VO2  Interval Training

3.  What have we done in this class?  Cardiorespiratory Tests  Steady-State Walk Test  Cooper’s 1.5 Mile Run Test  Steady-State Jog Test  Alternative Tests  Steady-state cycle test  Steady-state swim test  Exercise Stress Test

4.  Prime your Body  Condition for 5 weeks  Checklist  Verify the Distance  Pace Yourself  Practice  Consider Weather  Warm-up and Cool-down

5.  Compare the 30- minute walk vs. Cooper’s 1.5 Mile-Run  Evaluations/Training seem reasonable?  Would you score in the “Good-to-Better” rating?  How could you improve?  Vs. Swim or Cycle Test?

6.  Evaluation in which you walk on a treadmill or ride a stationary bike under medical supervision  For individuals who are obese or sedentary  Also used after health screening when possible health problem—Example?

7.  What are some aerobic activities?  Walking  Running  Bicycling  Skating  Dancing  Kick-boxing  Skiing  Water Activities

8.  Elliptical Motion Trainer-exercise machine that mimics natural motions of running without stress on joints  Pedometer-device that measures the number of steps you take and records the distance  Can walking be a vigorous activity?  How many steps per day?

10.  Brisk Walking-3.5 to 4 MPH-Moderate intense activity  Power Walking-4 to 5 MPH-Moderate to Vigorous activity  Race Walking-Greater than 5 MPH-Vigorous activity  Water Walking-For injury or rehabilitation, and severely overweight-Low, moderate, or vigorous intensity

11.  Improves cardiovascular fitness and muscular strength  Lap swimming, aquatic aerobics, aquatic step training, and aquatic line dancing  What is similar about these activities to those performed on land?

12.  http://www.youtube.com/watch?v=KOvDC7a JyDQ http://www.youtube.com/watch?v=KOvDC7a JyDQ  http://www.youtube.com/watch?v=qBy0xZP oWzM http://www.youtube.com/watch?v=qBy0xZP oWzM

13.  Ideal for body weight and higher levels of CR fitness  Start J/R programs slowly with right footwear  injuries  Shinsplints  Biomechanics- supination and pronation

14.  Device that records your heart beat by means of a chest transmitter and wrist monitor  Helps prevent overtraining—How?  60-90%=THR Zone  150-250 minutes per week

15.  Excellent for overweight b/c of support  Less risk of injury than jogging  Adjust seat and wear helmet  Stationary vs Free Range  Spin Class

16. http://youtu.be/e8LUsQAJ1XU http://youtu.be/0EFJvKTaOnM http://youtu.be/1099ta9ENfc

17.  In-Line Skating  Skateboarding  Scooters  Balance  Coordination  Safety is biggest concern

18.  Aerobic activities that allow you to exercise and socialize at the same time  6” step mixed with upper body exercises  Set to music, in groups, 45-60 minutes  Examples?

19.  Popular new aerobic activity  Performed in a group with high-energy music  Aerobic and Anaerobic  How?

20.  One of the best  Requires both arms and legs in continuous activity  Indoors=Stationary trainer  Outdoors  climate acclimatization  Low-impact aerobics

21.  5 minutes  Make a case for why your (chosen at random) aerobic activity is the best  Use information from text, smartphone, or notes  Winner will receive a prize

22.  How many weeks should you condition for CR test?  What are two alternative evaluations that are used for people who may have difficulty running or walking?  What is a pedometer? How many steps?  Benefits of stationary cycling vs outdoor?  What are some low-impact aerobic exercises?  How to prevent shinsplints?

23. Sections 3 and 4

24.  FITT for CR  overloading the heart  Too light Goal  Too heavy = Injury Risk  What do FITT letters stand for?

25.  How frequently should you do aerobic exercise?  Be aerobically active everyday (60/day, 225/week)  Beginner=3-5 times per week  Moderate to High=5=7 times per week

26.  Measure of Max Heart Rate  Target Heart Rate Range=60-90%  Range your heart rate should be in during aerobic exercise for maximum CR endurance  Beginner=120-145 BPM  Moderate/High=145-185 BPM

27.  Starting Conditioning: Aim for 20-30 minutes  Advance: 30-60 minutes  Deconditioned-having been out of training for a significant period after achieving at least moderate level of fitness  Interval Workout- example?

28.  Aerobic activities are those that are rhythmic, continuous, and use large muscle groups  Examples: walking, jogging, skating, dance, kickboxing, skiing, tennis, soccer, etc.

29.  Rate at which you modify FITT principle based on goals  Never change all at once or too quickly  Be patient  Gradual Improvements

30.  Physical disabilities and debilitating injuries  Possible activities:  Water exercises (unable to walk or jog)  Arm work (lower-body limitations)  Upper-body cycling (reduce weight bearing exercises)  Others?

31.  From 1990-2005, home exercise equipment purchases tripled.  Why?  Would you want an in- home fitness center?  What equipment should I get?  How much does it cost?

32.  Advantages and Disadvantages?  Factors:  Intended Use  Cost  Space  Accessibility  Safety  Service-Warranty  A guarantee from the manufacture to repair or replace parts for predetermined time period

33.  Treadmills & Stationary Bikes  Recumbent Bike-$300- $2,000  Stair-steppers-$100- $3,000  Cross-Country Ski Machine-$200-$700  Elliptical-$100-$1,200  Swimming Pool or Lap Pool

34.  Dumbbells  Medicine Balls  Stability Balls  Resistance Bands  Pull-Up/Sit-Up/Push-Up Bar  Jump Rope  Push-Up Pro  Kettle Bells  http://www.youtube.com/watch?v=0pCWhN XvV_U http://www.youtube.com/watch?v=0pCWhN XvV_U

35.  Stairs  Chairs  Vacuum Cleaner  Books  Backpack  Others?

36.  Design a 5-day workout 30- 60 minute routine that you can do at home  Include aerobic and anaerobic exercises  1=$1,000  2=Unlimited  3=No Money  4=$5,000  5=$100  6=$10,000  7=$500  Decide which one is best

37.  Heart Rate Monitor vs Pedometer  Target Heart Rate Range  Deconditioned  Warranty  Recumbent Cycles  Tips for someone buying exercise equipment?

38.  Videos from YouTube  Rainey, D. and Murray, T. “Foundations of Personal Fitness.” McGraw-Hill Companies. Glencoe. Woodlands, CA. 2005  http://www.womenshealthmag.com/fitness/n o-equipment-required-workout-Free Equipment Ideas http://www.womenshealthmag.com/fitness/n o-equipment-required-workout