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Chapter 7 and 8
Cardiovascular Fitness and Aerobic
Activity
Cardiovascular System
Heart
Blood Vessels
Blood
Respiratory System
Lungs
Air Passages
Blood
Cholesterol-a fatlike substance found in
meats, dairy products, and egg yolks
Lipoproteins-Cholesterol carried through the
bloodstream by particles LDL-bad cholesterol
HDL-good cholesterol
Fibrin-substance involved in making your
blood clot
Arteries and Veins
Arteries carry oxygenated blood away from
your heart
Veins carry deoxygenated blood to the heart
Assessing your Cardiovascular Fitness
Self-Assessment
PACER
One mile walk/run
Step Test
VO2 max
Aerobic vs. Anaerobic Activity
Aerobic activity is steady enough to allow
the heart to supply all the oxygen your
muscles need.
Anaerobic activity is so intense that your
body cannot supply adequate oxygen to
sustain it for long periods of time.
How much “cardio” is enough?
Threshold of
training
Target Zone
Frequency
3 Days/week
3-6 days/week
Intensity
50% HRR
60% max HR
50-85% HRR
65-90% maxHR
Time
20 continuous
minutes
20-60 continuous
minutes
Active Aerobics
Vigorous enough to elevate the heart
rate above the heart rate threshold and
into the target zone
Often do not require high levels of skill
Frequently are not competitive
Often can be done at home or near
home
Often do not require a partner or group
Types of Active Aerobics
Aerobic Dance
Aerobic Exercise Machines
Bicycling
Cooper’s Aerobics
Circuit Training
Dance
Martial Arts
Rope Jumping
Swimming
Water Aerobics
Active Recreation
Includes activities that are fun and typically
non-competitive
Types of Active Recreation
Backpacking and hiking
Boating, canoeing, kayaking, and rowing
Orienteering
Skating
Skateboarding
Skiing and Snowboarding
Rock Climbing