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Published bySydney Lambert Modified over 9 years ago
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What is the most important muscle in the human body? Hint: Without it, we would die instantly!
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The Heart
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FACT: CV DISEASE IS THE #1 KILLER! PREVENTION: EXERCISE AT A YOUNG AGE
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Cardiovascular Endurance The ability to persist in physical activities that rely on the HEART, BLOOD VESSELS, and LUNGS to supply oxygen to the working muscles.
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Characteristics of Cardiovascular Activities Large Muscle Groups Rhythmic Continuous Aerobic Examples: Swimming, Biking, Running, X-Country Skiing, Rollerblading
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Why cardiovascular fitness??? Stronger Heart Decreased Blood Pressure Decreased Body Fat Improved Circulation Faster Recovery Time Pumps More Blood Per Beat Less Risk Of CV Disease
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3 Ways To Vary Activity F.I.T. PRINCIPLE Frequency - How often Intensity - How hard Time - How long
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How often you workout. Should be a minimum of 3 days per week.
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How hard you work out. Heart Rate should be 60%-85% between your resting heart rate and your maximum heart rate
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In order to improve our cardiovascular fitness, aerobic activity should last at least… 20 Minutes
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Cardiovascular Progression
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What does your heart rate during exercise tell you about your fitness level?
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AEROBIC VS ANAEROBIC
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AEROBIC Moderate exercise over an extended period of time (with oxygen).
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ANAEROBIC Short bursts of intense exercise. *Uses energy stored in the muscle
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When we exercise to benefit our cardiovascular fitness which metabolism would we want to use? Anaerobic Aerobic
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In order to use aerobic metabolism, we must exercise at the proper intensity. The best way to measure our intensity level during cardiovascular activity is with our heart rate.
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Target Heart Rate The rate at which your heart should beat during exercise. 60% - 85% of Heart Rate Range
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STEPS TO FIGURING T.H.R. 1. 220 - Age = Max Heart Rate (MHR) 2. Max HR - Resting HR = Heart Rate Range (HRR) 3. Rest HR + (HRR x.60) = Lower Limit 4. Rest HR + (HRR x.85) = Upper Limit
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EXAMPLE T.H.R. PROBLEM 1. 220 - 20 = 200 (MHR) 2. 200 - 60 = 140 (HRR) 3. 60 + (140 x.60) = 144 (Low Limit) 4. 60 + (140 x.85) = 179 (Upper Limit) THR = 144 - 179
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SHORT CUT METHOD Max X.70 = Lower Limit Max X.90 = Upper Limit
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