1. UNIT 3 OBJECTIVE To provide the students with the proper and necessary knowledge to take their previously determined (written) fitness goals and create the muscular fitness portion of their IFP (Individual Fitness Plan) in regard o the F.I.T. principle that was learned and assessed for understanding during Personal Fitness Unit 1. Students will understand the importance of creating and then maintaining good cardiovascular fitness. Students will also learn how to calculate proper cardiovascular training level to ensure that they are getting a quality and productive workout.

2. BLOOD VESSELS LUNGS HEART

3. Swimming Biking Running 3 EXAMPLES OF CARDIOVASCULAR ACTIVITIES

4. 1. Stronger Heart 2. Lower Blood Pressure 3. Lower Body Fat Percentage 4.Improved Circulation 5.Faster Recovery Rate

5. Calculating Your Training Zone MAXIMUM HEART RATE 220-Age HEART RATE RANGE 60-85% of your max Lower Training Limit Upper Training Limit Approx 150-185BPM

6. Calculating Your Training Zone (always need to know your age & resting heart rate) Steps: 1.220-Age=Maximum Heart Rate 2.Maximum Heart Rate-Resting Heart Rate=Heart Rate Range 3.(Heart Rate Range *.60) + Resting Heart Rate=Lower Training Limit 4.(Heart Rate Range *.85) + Resting Heart Rate=Upper Training Limit

8. AEROBIC ACTIVITY: Moderate Exercise over an extended period of time. Uses oxygen ANAEROBIC ACTIVITY: Short bursts of intense exercise. Uses stored energy in the muscles

9. Frequency: How often you exercise. Minimum of 3 days each week. Intensity: How hard you work. 60-85%. Time: How long you workout. Ideally 30 minutes. Type: The exercises you perform.