1. Springboro Junior High

2.  Cardiovascular exercise, also called cardiorespiratory exercise, involves movement that gets your heart rate up to improve oxygen consumption by the body.  “we all know that to keep our muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Your heart is a muscle. Therefore working it makes it stronger.” (http://www.healthstatus.com/health_blog/well ness/cardio-exercise-definition-and-benefits/)http://www.healthstatus.com/health_blog/well ness/cardio-exercise-definition-and-benefits/

3.  The American College of Sports Medicine recommends 30 minutes of moderate intensity physical activity most days of the week.....Mrs. Callahan and Mr. Youst recommend this too  What is intensity? Ask yourself how hard are you working out.  Inactivity = watching TV, playing video games, texting, reading, etc.  Activity = whenever you are up moving. Some examples are doing chores, playing putt putt, cornhole, etc.

4.  When exercising a person should be in their Target Heart Rate Zone (THR).  To figure your THR use this formula: -THR = Maximum Heart Rate x’s 60-80% - Maximum Heart Rate = (220 – age) (220-13) 207 x.6 = 124 207 x.8 = 166 13 year olds should workout with their heart rates between 124-166 beats per minute.

5.  You can find your heart rate by counting your pulse for 60 seconds.  Where do you find your pulse? There are two common locations: neck wrist

6. -Frequency – HOW OFTEN should you work out? 3-5 days a week is recommended. -Intensity – HOW HARD should you work out? Your heart rate should stay in your THR zone. (60-80% of your max heart rate) Time - HOW LONG should you work out? 30-60 minutes is recommended. - Type - WHAT ACTIVITY should you do? Pick activities you enjoy that will achieve the results you want? (Do you want to increase your leg strength? Do you hate to run but love to ride your bike?)

7.  1. Warm up  2. Activity  3. Cool down