1. Cardiorespiratory Fitness Strengthening the most important muscle in your body- the HEART, Lungs and Vascular System Components of Good Cardio Program –Warm Up –Activity Itself –Cool Down

2. Max Heart Rate – 220 – your age Target/Working HR 60%-80% of MHR Aerobic- with or requiring oxygen – Endurance activities are AEROBIC oxygen fuels the muscles Anaerobic – without Oxygen ( Sprinting or short spurts of energy activities

3. PULSE WHAT IS IT? The regular expansion and contraction of an artery, caused by the heart pumping blood through the body Where To Check? Carotid Artery: Neck Radial Artery : Wrist

4. FITTPrinciples of Cardio Frequency 3-5 days a week Intensity 60-80% of Max Heart Rate Time 30-60 mins Type anything that increases HR

5. Target Heart Rate Zones

6. HR 60sec. or 10sec. Age Max heart rate min target 60 sec max target 60 sec min target 10 sec max target 10 sec 152051031741729 202001001701728 25195981661728 30190951621627 35185931571626 40180901531526 45175881491525 50170851451524 55165831401423 60160801361323 65155781321322 70150751281321 75145731231221 80140701191220

7. Benefits of Cardiovascular Fitness Improves Bone Calcium Improves High Density Cholesterol (HDL) Decreases Tri-glycerides Decreases Blood Pressure Increase Glycogen Stores Improves Brain Function ( Increase O2 delivery) Burns Calories Increase fat burning enzymes