1. Chapter 7 and 8 Cardiovascular Fitness and Aerobic Activity

2. Cardiovascular System Heart Blood Vessels Blood

3. Respiratory System Lungs Air Passages

4. Blood Cholesterol-a fatlike substance found in meats, dairy products, and egg yolks Lipoproteins-Cholesterol carried through the bloodstream by particles LDL-bad cholesterol HDL-good cholesterol Fibrin-substance involved in making your blood clot

5. Arteries and Veins Arteries carry oxygenated blood away from your heart Veins carry deoxygenated blood to the heart

6. Assessing your Cardiovascular Fitness Self-AssessmentPACER One mile walk/run Step Test VO2 max

7. Aerobic vs. Anaerobic Activity Aerobic activity is steady enough to allow the heart to supply all the oxygen your muscles need. Anaerobic activity is so intense that your body cannot supply adequate oxygen to sustain it for long periods of time.

8. How much “cardio” is enough? Threshold of training Target Zone Frequency 3 Days/week 3-6 days/week Intensity 50% HRR 60% max HR 50-85% HRR 65-90% maxHR Time 20 continuous minutes 20-60 continuous minutes

9. Active Aerobics Vigorous enough to elevate the heart rate above the heart rate threshold and into the target zone Often do not require high levels of skill Frequently are not competitive Often can be done at home or near home Often do not require a partner or group

10. Types of Active Aerobics Aerobic Dance Aerobic Exercise Machines Bicycling Cooper’s Aerobics Circuit Training Dance Martial Arts Rope Jumping Swimming Water Aerobics

11. Active Recreation Includes activities that are fun and typically non-competitive

12. Types of Active Recreation Backpacking and hiking Boating, canoeing, kayaking, and rowing OrienteeringSkatingSkateboarding Skiing and Snowboarding Rock Climbing