1. “The most important piece of all 5 health related fitness components.”

2. Regardless of how strong, flexible, and lean your body is, activity cannot be continued without enough oxygen supply to the working muscles.

3.  Aerobic Fitness/Exercise:  Aerobic exercises are also called cardiovascular exercise, the kind that get your heart pumping and your breath coming short.  Examples: running, swimming, cross-country skiing and many group fitness classes.  Aerobic exercises burn calories more effective than anaerobic exercises and are your best choice if exercising to lose weight.

4.  Anaerobic Fitness/Activity:  Anaerobic workouts are also called "resistance training." These workouts push your muscles to work against above-average resistance to strengthen the muscles.  Examples: Weight lifting, calisthenics and yoga.  Because anaerobic workouts target muscle growth, they are the best choice if your fitness goals center on strength, or muscle mass.

5. caused by pressure of blood on an artery wall; corresponds to heart beat heart rate just after waking in the morning, before getting out of bed measure of blood force against the walls of the arteries pulse — resting heart rate — blood pressure —

6. heart rate that should not be exceeded during exercise; found by subtracting one's age from 220 60 to 90 percent of the maximum heart rate; results in greatest cardiovascular benefits from exercise maximum heart rate — target heart rate —

7.  Increases energy level  Look good  Ability to provide oxygen continuously to working muscles over an extended time

8.  The body's ability to provide oxygen continuously to muscles as work is performed over an extended period of time.  Primarily aerobic activity  Involves 2 systems: ◦ Circulatory System ◦ Respiratory System

9.  Made up of heart, blood, blood vessels

10.  Arteries ALWAYS carry blood AWAY from the Heart.  Veins ALWAYS carry blood TO the Heart.

13.  Involves lungs and air passages.  Blood runs into the lung cavity and picks up oxygen that is carried throughout the blood to the working muscles.

14. **Circulatory and Respiratory systems work together to provide the muscles with the necessary oxygen to complete the activity!

15.  Varies with the changing needs of your body  Effects on Heart Rate: ◦ Intensity of the exercise you are engaged in ◦ Body size ◦ Stress ◦ Genetics ◦ Environmental changes  Normal heart rate adults: 70 bpm children: 100 bpm

16.  Ideally should be taken right after waking up in the morning.  Can determine CV fitness level improvement  RHR is lower in active individuals ◦ This means that an active individual pumps more blood with each beat that a non active person. ◦ Active people have more efficient hearts than sedentary people  Normal = 50-100 bpm

17.  220-age = Max Heart Rate (MHR)  MHR x.6 = lower limit  MHR x.9 = upper limit  Calculate your target heart rate range  Was your heart rate you calculated from going up one flight of stairs in your range? Explain what this means.

18.  Upper and lower limits ◦ 60-90% maximum heart rate or ◦ 50-85% heart rate reserve

19. Target Heart Rate Formula Safe Lower Limit (220-age) x 60% = Lower Limit (220-14) x 60% = Lower Limit (206) x 60 % = Lower Limit 123.6

20. Target Heart Rate Formula Safe Upper Limit (220-age) x 90% = Upper Limit (220-14) x 90% = Upper Limit (206) x 90 % = Upper Limit 185.4

21.  Increases energy  Works out the body's most important muscle: The heart!  Increases heart and lung function: ◦ Ability to transport, utilize and supple oxygen to the body and working muscles ◦ If you don’t use it, you'll lose it.  Prevents Cardiovascular disease and fatty build up in the artery wall (Atherosclerosis) ◦ Heart doesn’t have to work as hard because there is not fatty tissue blocking its pathway!  Lowers blood pressure  Increases appearance

22. Maximal Heart Rate

23. Blood Pressure  blood force against artery walls  Systolic — pressure when pumping  Diastolic — pressure when relaxed  Normal: 120/80

24.  Atherosclerosis  Thrombosis  Heart attack  Stroke

29. Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~Edward Stanley

30. I can control 3 Inactivity 3 Obesity 3 High blood pressure 3 High cholesterol 3 Stress/tension  Smoking I can control 3 Inactivity 3 Obesity 3 High blood pressure 3 High cholesterol 3 Stress/tension  Smoking

31.  Reduces the risk of dying prematurely  Strengthens heart, makes more efficient  Decreases atherosclerosis  Clears fats from bloodstream

32.  Overload principle ◦ To develop the heart muscle, you must push it beyond its normal range and make it pump more blood with each beat. ◦ FIT principle