Download Aerobics 11th Grade Study Guide Terms • Aerobic – means with

Aerobics
11th Grade Study Guide
Terms
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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.