1. F.H.S. Freshmen P.E. Fitness Unit #2: Cardiovascular Endurance Rev:8-02 SJH

2. What is Cardiovascular Endurance? Cardiovascular endurance is the ability of the heart, lungs, and circulatory system to work together

3. Cardiovascular Endurance Frequency It is recommended to perform Cardiovascular Exercise 3-5 days a week

4. Cardiovascular Endurance Intensity To determine how hard you need to exercise when training your cardiovascular endurance you must first figure out your Maximum Heart Rate Maximum Heart Rate Definition: The highest heart rate for a person, related to age

5. Finding your Maximum Heart Rate Your Maximum Heart Rate (MHR) depends on your age. You can find out what it is by taking 220 and subtracting your age. Here is an example for a 15 year-old student: 220-15=??? 205, is the maximum heart rate

6. Finding The Correct Intensity Cardiovascular development occurs between 70 Percent (the lower limit) and 90 Percent (the upper limit) of your Maximum Heart Rate You then use these limits to determine your Target Heart Rate Zone (THRZ) (which is what we use for our heart rate monitors) Your target heart rate zone (THRZ) is how many beats per minute your heart should be beating at while exercising

7. Finding the Target Heart Rate Zone (The Quick Way) Here is an example of finding the Target Heart Rate Zone of a 15 year-old student: MHR: 220-15 = 205 Lower Limit: 70% of 205 = 143.5.70 X 205 = 143.5 Upper Limit: 90% of 205 = 184.5.90 X 205 = 184.5 So the Target Heart Rate Zone for this student is 143.5 to 184.5 beats per minute

8. Resting Heart Rate (RHR) Resting Heart Rate Definition: Heart Rate after a person has been sitting quietly for 15-20 minutes The best time to find your resting heart rate is when you first wake up in the morning To do this we will need to learn how to take our pulse

9. Finding your Pulse (Radial Artery) This can be done on the wrist by placing two fingers over the radial artery (inside the wrist on the side of the thumb)

10. Finding your Pulse (Carotid Artery) Or we can use the carotid artery in the neck just below the jaw

11. Determining Your Pulse Now that you can find your pulse, count your pulse for 60 seconds (or count for 10 seconds and multiply your answer by 6) to find your heart rate

12. Cardiovascular Endurance Time It is recommended that you spend 20-60 minutes in continuous aerobic activity each time you train for cardiovascular endurance In other words you should try to stay in your Target Heart Rate Zone for at least 20 minutes

13. Cardiovascular Endurance FIT Here is a quick review of the Frequency, Intensity, and Time for a cardiovascular workout Frequency is 3 to 5 days per week Intensity is 70% to 90% of your MHR Time is 20 to 60 minutes