1. Content Vocabulary
aerobic
anaerobic
pulse rate
target heart rate

2. Over time, the heart and lungs adjust to meet these demands.
Physical activities, such as distance running, cycling, or rowing, build cardiovascular endurance
These activities increase the heart rate and pump more blood throughout the body.
Over time, the heart and lungs adjust to meet these demands. 2

3. Aerobic Activity
Cardiovascular training is aerobic and demands oxygen. 3

4. Aerobic Activity
Cardiovascular training, or aerobic activity, demands that the heart and lungs work harder to deliver oxygen to the muscles for as long as the activity lasts.
aerobic
Energy-producing processes that use oxygen 4

5. Aerobic Activity
Short-term, intense activities such as weight lifting tend to be anaerobic.
anaerobic
Energy-producing processes that do not use oxygen 5

6. Aerobic vs. Anaerobic Work
Aerobic Activity
Aerobic vs. Anaerobic Work
Example: A distance runner performs aerobic work, or the kind of activity that requires endurance.
Example: A sprinter performs anaerobic work, which requires strength, agility, and surges of power. 6

7. Aerobic Work Brings Cardiovascular Benefits
Aerobic Activity
Aerobic Work Brings Cardiovascular Benefits
Cardiovascular endurance is the part of fitness most important to health and life. Benefits of aerobic work include the following:
Sound sleep.
Lean body composition.
Improved self-image. 7

8. Cardiovascular Endurance Training
Cardiovascular endurance increases the heart’s size and strength, and makes breathing more efficient. 8

9. Cardiovascular Endurance Training
Cardiovascular endurance training strengthens the heart and enables it to pump more blood with each beat, which lowers the heart’s pulse rate.
pulse rate
Number of heartbeats per minute 9

10. Cardiovascular Endurance Training
The lungs gain strength and endurance from cardiovascular endurance training.
Blood moves easily through the body’s arteries and blood pressure falls.
Muscles become firmer. 10

11. Cardiovascular Endurance Training
A slow resting pulse rate means the cardiovascular system is healthy.
The average resting pulse rate for teens and young adults is 70 beats per minute.
Do aerobic activity on most days of the week to improve your resting pulse rate. 11

12. Activities for Cardiovascular Endurance
Activities that promote cardiovascular endurance raise the heart rate. 12

13. Activities for Cardiovascular Endurance
When you can work out at your target heart rate for 20 to 60 minutes, you have arrived at your fitness goal.
target heart rate
The heartbeat rate that will condition a person’s cardiovascular system 13

14. Activities for Cardiovascular Endurance
To improve cardiovascular endurance, work up to a point where you can perform aerobic activity for at least 20 minutes per session.
When you first work out within your target heart rate range, you may find that even mild activity will push your heart to the target heart rate. 14

15. Activities for Cardiovascular Endurance
Which Activities?
To develop cardiovascular fitness, choose aerobic activity that is:
Steady and constant.
Uses large muscle groups, such as legs, buttock, and abdomen.
Lasts for more than 20 minutes and is uninterrupted. 15

16. Activities for Cardiovascular Endurance
Walking
Walking is low-impact and can serve as a warm-up or a main physical activity depending on the intensity.
Walking at 3.5 to 5 miles per hour will provide a workout for the heart. 16

17. Activities for Cardiovascular Endurance
Running
Running is a common physical activity that is more challenging than walking.
However, running is high impact and is more likely to cause injury. 17

18. Activities for Cardiovascular Endurance
Swimming and Cycling
Swimming develops cardiovascular endurance and develops upper body strength.
Swimming and cycling place little stress on joints and connective tissue.
Cycling develops cardiovascular endurance and promotes lean muscle. 18

19. Tracking Your Progress
Activities for Cardiovascular Endurance
Tracking Your Progress
Track your progress in a fitness journal by recording:
All activities you engage in.
Length of time you engage in the activities.
How often you engage in the activities.
The intensity of the activities. 19

20. Section Review: Reviewing the Vocabulary
Your ___________ is the number of times your heart beats per minute.
pulse rate
Number of heartbeats per minute

21. Section Review: Reviewing the Vocabulary
Your __________ is fast enough to push the heart, but not so fast as to strain it.
target heart rate
The heartbeat rate that will condition a person’s cardiovascular system