1. Fitness & Nutrition
Pages 48-51

2. Student Performance Objectives
Identify the 3 keys to increased cardiovascular fitness.
Define the Aerobic and Anaerobic energy systems.
Identify maximum & target heart rates.
Explain Anaerobic Threshold
Determine which energy system their body is using.
Define how we fuel the body’s energy systems.

3. Safety First: Know your physical limitations.
Work on the areas that need improvement.
Each person has their own limiting factors. (genetics, lifestyle)

4. Carbohydrates Fats Proteins What should I eat?
The reason for knowing you target heart rate is to monitor your exercise intensity.
Are you keeping the heart rate for at least
20 minutes.
Are you keeping your training regular, at least 3 times a week.

5. What should I eat?
Whatever you eat, if its not used relatively soon, its stored as fat. Do not over eat!
The reason for knowing you target heart rate is to monitor your exercise intensity.
Are you keeping the heart rate for at least
20 minutes.
Are you keeping your training regular, at least 3 times a week.

6. Developing Aerobic Fitness
The “FIT” Principle.
Frequency (3- 4 times a week)
Intensity (exertion level)
Time ( minutes)
The reason for knowing you target heart rate is to monitor your exercise intensity.
Are you keeping the heart rate for at least
20 minutes.
Are you keeping your training regular, at least 3 times a week.

7. Aerobic Exercise FUEL: Glucose & Fat. Oxygen must be present.
Used for needs requiring 2 minutes or more of energy.
Examples: jogging, cycling and swimming
Limiting factors:
Transport of oxygen and
Exhaustion of glucose -hit the wall=bonk

8. Anaerobic Exercise FUEL: Glucose Oxygen not utilized.
Up to 10 seconds worth of energy- example sprint or weigh lifting.
Readily available.
Impacts only muscles utilized.
Limiting factors:
Build up of Lactic Acid.

9. Anaerobic Threshold
The maximum level of riding intensity that you can sustain before your body begins to work without oxygen. Ventilation Threshhold.
Slow down, drop heart rate.
Lactic acid builds.
A T can be raised with training.
Demo on board AT.
Lactic acid waste product. How to use it and get rid of it. AT

10. Target Heart Rate
Aerobic fitness will decrease unless your heart rate, during exercise, is raised to a predetermined level.

11. Finding Your Maximum and Target Heart Rates
Subtract your age from 220 to obtain maximum heart rate.
Find 65% and 80%
of your maximum
heart rate.
Page 7 in book

12. Finding Your Heart Rate
Take your pulse for 20 seconds
and multiply by 3 to find
your heart rate.
If you’re in a hurry take it for
6 seconds and add a zero.
Have students check their own
pulse both ways

13. Student Performance Objectives
What are the 3 keys to increased cardiovascular fitness?
The Aerobic energy system uses __________.
The Anaerobic energy systems operates without ____________.
Maximum Heart rate, How to determine?
How do I find my target heart rate.
What is Anaerobic Threshold?
Just cruising which energy system their body is using? Going all out?
How do we fuel the body’s energy systems?