1 Cardio-Respiratory Fitness Let’s Get Fit!!

2 What are the 5 Components of Physical Fitness?  Aerobic Endurance/Cardio- Respiratory Fitness  Muscular Strength  Muscular Endurance  Flexibility  Body Composition

3 Essential Question  How do I know if I am exercising at a level that will help me achieve maximum benefits?

4 What is Physical Fitness?  The capacity to meet the demands of everyday life with little or no strain  Physically Fit people are able to work or  play with relative ease due to their  continual preparation for activity.

5 What is: Cardio-Respiratory Fitness  A combination of the respiratory system and circulatory system and their ability to work efficiently for an extended period of time.  Ex.: running, walking, climbing stairs, riding a bike or swimming

6 The MOST important aspect of fitness  Cardio-Respiratory fitness improves the cardiovascular system by:  Decreasing cholesterol levels  Decreasing blood pressure  Increasing circulation  Strengthening the heart

7 Guidelines for Cardio-Respiratory Fitness Mode of Exercise Frequency of Exercise Intensity of Exercise Time of Exercise

8 Mode of Exercise  Any LARGE-muscle, rhythmic exercise  Examples: walking, running, biking, swimming, hiking, cross-country skiing Frequency of Exercise  3 to 7 days per week

9 Intensity of Exercise  60% to 90% of maximum heart rate Time of Exercise  20 to 60 minutes per day

10 How do you know if you’re working between 60% & 90% of your max heart rate?  By calculating your target heart rate!!

11 Calculating Your Target Heart Rate 1. Use the following Formula to determine your maximum heart rate…..  220 – AGE = maximum heart rate 2. Determine your target heart rate at 60% of maximum  Predicted max heart rate x.60 = 60% Max HR 3. Determine your target heart rate at 90% of maximum  Predicted max heart rate x.90 = 90% Max HR

12 CALCULATE YOUR TARGET EXERCISE HEART RANGE Fill in the slip of paper with your target heart rate range!

13 How do we calculate our resting HR?  Place your index & middle fingers on the left side of your neck directly under your jaw line  Feel for your pulse  Count how many times you feel a pulse for 15 seconds.  Multiply 15 sec. x 4 = Resting HR

14 CALCULATE YOUR RESTING HEART RATE!  Calculate your resting heart rate &  write it on your slip of paper

15 ESSENTIAL QUESTION  How do I know if I am exercising at a level that will help me achieve maximum benefits?

16 Answer 1. Performing Aerobic Endurance Exercises 2. Performing Aerobic Endurance exercises 3 to 7 days per week 3. Exercising at 60% to 90% of our maximum heart rates 4. Exercising between 20 and 60 minutes per day