Aerobics Unit-Study Guide
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Aerobic The term aerobic means “with air”. It was first used by Dr. Kenneth Cooper to
describe exercises done at a steady pace with a constant supply of oxygen.
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Aerobic Exercise: Vigorous, nonstop exercise, which gives the body many fitness benefits and
burns fat for energy.
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Low Impact: Exercising at a slower pace, one foot is always in contact with the ground. No
bouncing or jumping.
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High Impact: Moving at a rapid pace, involves bouncing, jumping or running.
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Warm-up: Exercises that prepare the muscles for activity.
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Cool Down: To bring heart rate back to normal after activity portion of workout; begins with lowimpact ends with stretching.
Heart Rate Monitors
Take the correct size band as you enter the locker room; Make sure to wet the band on the rubber
material that will touch your skin. You have been assigned a ‘bean’ by number connect your bean to
your band with the snaps. The bean should be in the middle of your chest around the Century logo on
your shirt. Check to see (look for a green check mark by your name) that you are connected on the
wall. If you are not connected: Is your band tight enough? Placed properly? Wet enough?
Light Blue Zone-60-70% Active improves basic endurance and muscle tone
Green zone -70-80%- Healthy Heart Improves aerobic fitness
Orange zone 80-90% Heart Healthy improves performance and capacity.
Red zone 90-100% -Develops Maximum performance and speed
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Principles of Fitness: (F.I.T.T - Frequency, Intensity, Time and Type)
F = Frequency: How often you exercise. .Minimum health requirements are 3-5 days a week.
I = Intensity: How hard you are working. Are you in the Target Zone?
Use traveling or larger movements, high impact, or add arms to increase the
intensity of an aerobic workout.
T = Time: You should be in the Target Heart Zone for 15-20 minutes.
T= Type: Find what you like to do, use a variety of activities.
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3 Main Parts of Aerobic Workout:
1. Warm-up & stretching
2. Activity in THR for 20 minutes
3. Cool down- Low impact movement & stretching
The following ARE examples of aerobic activities because they can raise your heart rate into the target
zone:
Biking, Distance Running, Rollerblading, Jogging, Jump Rope, Dancing, Swimming
The following ARE NOT aerobic activities: Watching T.V. - Playing video games - Bowling - Golfing