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Aerobics 11th Grade Study Guide Terms • • • • • • • • • • • • • • Aerobic – means with oxygen Anaerobic – means without oxygen Aerobic exercise – is exercise that is steady enough for the heart to supply all the oxygen your muscles need. Types of aerobic exercise – jogging, walking, swimming and bicycling all at a steady paces. Anaerobic exercise – is exercise done in short, fast bursts, therefore the heart cannot supply blood and oxygen to the muscles as fast as the muscles can use it. Types of anaerobic exercise – 100 yard dash, 50 meter breaststroke, basketball, volleyball and tennis. Aerobic exercise frequency – it is recommended that people get aerobic exercise 3 days a week. Aerobic exercise intensity – work within your target heart rate zone for a minimum of 25 minutes. Target heart rate zone – can be calculated by subtracting your age from 220 and then multiply by 75%. High school students have a target heart rate zone of around 140 to 160 beats per minute. High school students have a resting heart rate zone of about 60 to 80 beats per minute. When working above the target heart rate zone muscles will begin to build up lactic acid and the person will not be able to continue the activity for the full 25 minutes or more. Lactic acid build up is what prevents a person from sprinting as fast as they can for 2 miles, the body simply cannot maintain such an extreme pace. When working below the target heart rate zone a person is not putting forth enough effort to get the benefits of aerobic exercise. Benefits of aerobic exercise: o Strengthen the heart and increase its ability to deliver oxygenated blood. o Strengthen the lungs and increase their capacity to take in and use oxygen increasing the amount of oxygenated blood in the system. o Aerobic exercise is fueled from fat, so working aerobically will burn fat cells.