1. PHYSICAL FITNESS AND CARDIOVASCULAR ENDURANCE LESSON #2

2. WHAT IS FITNESS? PHYSICAL FITNESS DEFINITON: –Ability of the whole body (muscles, skeleton, heart & other body parts) to do work together efficiently –Do the most work with the least amount of effort 2 CATEGORIES –HEALTH RELATED FITNESS –SKILL RELATED FITNESS

3. CARDIOVASCULAR TRAINING F.I.T.T. FORMULA –FREQUENCY –INTENSITY –TIME/DURATION –TYPE

4. FREQUENCY How often to exercise Minimum – 3 X’s weekly Maximum – 4-5 X’s weekly

5. INTENSITY How hard to exercise Minimum – heart rate above the lower limit of your training range Maximum – heart rate below the upper limit of training range

6. TYPE The kind of exercise you choose to participate in Minimum – low impact exercise – walking Maximum – high impact exercise - running

7. TARGET HEART RATE Exercise within your target heart rate to get maximum benefits of exercise Maintain range for at least 15-30 continuous minutes Maximum heart rate = 220 – age –Fastest your heart can beat without collapse Target heart rate range = 70-85% of maximum heart rate

8. Factors Affecting Heart Rate Sex: adult females average 5 – 10 beats per minute more than men due to supporting more body fat Size: Extra body fat causes the heart to work harder Temperature: A rise in body temperature will raise the heart rate eg. Hot tub, desert

9. Ingesting food: It takes extra energy to digest a meal Posture: The more prone, the lower the heart rate.

10. How the Hear Works

12. Heart Terminology Cardio - the heart – about the size of a fist The Heart – a hollow organ containing 4 chambers Septum – wall which divides the heart cavity into a “right heart” & a “left heart” Right Atrium/Left Atrium – holding tanks for the blood Right Ventricle/Left Ventricle – acts as a pump Vascular – systems of blood vessels Veins – bring blood back to the heart Arteries – take blood from the heart to the needy muscles & organs