Chapter 7 and 8Chapter 7 and 8

Cardiovascular Fitness and Cardiovascular Fitness and Aerobic ActivityAerobic Activity

Cardiovascular SystemCardiovascular System

HeartHeart

Blood VesselsBlood Vessels

BloodBlood

Respiratory SystemRespiratory System

LungsLungs

Air PassagesAir Passages

BloodBloodCholesterol-a fatlike substance found Cholesterol-a fatlike substance found in meats, dairy products, and egg in meats, dairy products, and egg yolksyolks

Lipoproteins-Cholesterol carried Lipoproteins-Cholesterol carried through the bloodstream by particles through the bloodstream by particles LDL-bad cholesterolLDL-bad cholesterol

HDL-good cholesterolHDL-good cholesterol

Fibrin-substance involved in making Fibrin-substance involved in making your blood clotyour blood clot

Arteries and VeinsArteries and Veins

Arteries carry oxygenated blood Arteries carry oxygenated blood away from your heartaway from your heart

Veins carry deoxygenated blood to Veins carry deoxygenated blood to the heartthe heart

Assessing your Cardiovascular Assessing your Cardiovascular FitnessFitness

Self-AssessmentSelf-Assessment

PACERPACER

One mile walk/runOne mile walk/run

Step TestStep Test

VO2 maxVO2 max

Aerobic vs. Anaerobic Aerobic vs. Anaerobic ActivityActivity

Aerobic activity is steady enough to Aerobic activity is steady enough to allow the heart to supply all the allow the heart to supply all the oxygen your muscles need. oxygen your muscles need.

Anaerobic activity is so intense that Anaerobic activity is so intense that your body cannot supply adequate your body cannot supply adequate oxygen to sustain it for long periods oxygen to sustain it for long periods of time.of time.

How much “cardio” is How much “cardio” is enough?enough?

Threshold of Threshold of trainingtraining

Target ZoneTarget Zone

FrequencyFrequency 3 Days/week3 Days/week 3-6 days/week3-6 days/week

IntensityIntensity 50% HRR50% HRR

60% max HR60% max HR50-85% HRR50-85% HRR

65-90% maxHR65-90% maxHR

TimeTime 20 continuous 20 continuous minutesminutes

20-60 20-60 continuous continuous

minutesminutes

Active AerobicsActive AerobicsVigorous enough to elevate the heart Vigorous enough to elevate the heart rate above the heart rate threshold and rate above the heart rate threshold and into the target zoneinto the target zone

Often do not require high levels of skillOften do not require high levels of skill

Frequently are not competitiveFrequently are not competitive

Often can be done at home or near Often can be done at home or near homehome

Often do not require a partner or groupOften do not require a partner or group

Types of Active AerobicsTypes of Active AerobicsAerobic DanceAerobic DanceAerobic Exercise MachinesAerobic Exercise MachinesBicyclingBicyclingCooper’s AerobicsCooper’s AerobicsCircuit TrainingCircuit TrainingDanceDanceMartial ArtsMartial ArtsRope JumpingRope JumpingSwimmingSwimmingWater AerobicsWater Aerobics

Active RecreationActive Recreation

Includes activities that are fun and Includes activities that are fun and typically non-competitivetypically non-competitive

Types of Active RecreationTypes of Active Recreation

Backpacking and hikingBackpacking and hiking

Boating, canoeing, kayaking, and Boating, canoeing, kayaking, and rowingrowing

OrienteeringOrienteering

SkatingSkating

SkateboardingSkateboarding

Skiing and SnowboardingSkiing and Snowboarding

Rock ClimbingRock Climbing