“The most important piece of all 5 health
related fitness components.”
Regardless of how strong, flexible, and lean
your body is, activity cannot be continued
without enough oxygen supply to the
working muscles.
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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.
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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.
pulse—
caused by pressure of blood on an
artery wall; corresponds to heart beat
resting heart rate— heart rate just after waking in the
morning, before getting out of bed
blood pressure—
measure of blood force against the walls
of the arteries
maximum heart rate— heart rate that should not be
exceeded during exercise; found by
subtracting one's age from 220
60 to 90 percent of the maximum
target heart rate—
heart rate; results in greatest
cardiovascular benefits from exercise
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Increases energy level
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Look good
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Ability to provide oxygen continuously to
working muscles over an extended time
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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
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Made up of heart, blood, blood vessels
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Arteries ALWAYS carry blood AWAY from the
Heart.
Veins ALWAYS carry blood TO the Heart.
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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.
**Circulatory and Respiratory systems
work together to provide the muscles
with the necessary oxygen to complete
the activity!
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Varies with the changing needs of your body
Effects on Heart Rate:
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Intensity of the exercise you are engaged in
Body size
Stress
Genetics
Environmental changes
Normal heart rate
adults: 70 bpm
children: 100 bpm
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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
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Normal = 50-100 bpm
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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.
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Upper and lower limits
◦ 60-90% maximum heart rate or
◦ 50-85% heart rate reserve
Safe Lower Limit
• (220-age) x 60% = Lower Limit
• (220-14) x 60% = Lower Limit
• (206) x 60 % = Lower Limit
• 123.6
Safe Upper Limit
• (220-age) x 90% = Upper Limit
• (220-14) x 90% = Upper Limit
• (206) x 90 % = Upper Limit
• 185.4
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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!
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Lowers blood pressure
Increases appearance
Blood Pressure
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blood force against artery walls
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Systolic — pressure when pumping
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Diastolic — pressure when relaxed
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Normal: 120/80
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Atherosclerosis
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Thrombosis
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Heart attack
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Stroke
Those who think they have not time for bodily
exercise will sooner or later have to find time
for illness. ~Edward Stanley
I can control
 Inactivity
 Obesity
 High blood pressure
 High cholesterol
 Stress/tension
 Smoking
I can control
 Inactivity
 Obesity
 High blood pressure
 High cholesterol
 Stress/tension
 Smoking
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Reduces the risk of dying prematurely
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Strengthens heart, makes more efficient
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Decreases atherosclerosis
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Clears fats from bloodstream
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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