Active Aerobic Exercise

Active Aerobic Exercise - 8

Oxygen Transportation

 Whether you’re active or resting, your body needs oxygen to do its work. The air you breathe contains oxygen.

 Oxygen Transport: The oxygen that enters your nose and mouth is carried to the lungs, where it is picked up by the blood. The blood is pumped by the heart through the blood vessels to all parts of the body including your muscles. The energy for activity is created when oxygen combines with food nutrients.

Active Aerobic Exercise: Cardio-respiratory Endurance

 Active aerobic exercise: is activity that requires the use of the heart, lungs and blood vessels to transport oxygen and nutrients to the working muscles. It is continuous in duration and is of moderate to vigorous intensity. The heart rate will increase in heart beats and your breathing will become faster with more blood volume being pumped to the body.

 Most daily activities are aerobic, including light activities such as playing computer games. The difference is that active aerobics are vigorous enough to elevate your heart rate into the target heart rate zone for Cardio respiratory endurance.

 The target heart rate zone is the range of heart rate that creates the best training affect. Cardio-respiratory Endurance is the most important component of health related fitness.

 Examples of aerobic exercise are bicycling at a fast rate, jogging, fast walking, soccer, basketball, wrestling, some forms of weight training. Activities like bowling, slow bicycle riding, etc. are not active enough to create a cardio-respiratory endurance.

Benefits of Aerobic Exercise & Cardio-respiratory Endurance

o May increase lifespan

o Reduces the potential for cardio-respiratory disease

o Helps in reducing and maintaining proper body weight and composition

o Strengthens the Heart muscle and improves blood circulation

o Reduces stress levels

o May improve quality of life

______1 How to develop Cardio respiratory Endurance Using the FITT Principle

To develop and maintain aerobic fitness using the FITT principle a person needs to ….

F = Frequency: workout a minimum of 3-6 days a wk. I = Intensity: be active enough to produce a cardio-respiratory training effect 60% - 90% of your Maximum Heart Rate (MHR) is your Target Heart Rate (THR) MHR = 220 – Age = Beats per Minute (BPM) 220 – AGE (14)= _____ (206) .60 x _____ (206) = _____ (124) BPM .90 x _____ (206) = _____(185) BPM Middle School “Aerobic Target Heart Rate” = ______(124 – 185) BPM 10 sec count = ____ - ____ (21-31 BP 10 sec.) T = Time: Aerobic exercise should be 30 + minutes in length T = Type: Aerobic exercise should use the large muscles of the legs Walking, jogging, dancing, certain sports, hiking, etc. Vocabulary Aerobic Exercise: Active exercise that requires oxygen for movement, aerobic exercise improves the body’s ability to use oxygen. It is continuous and is moderate to vigorous intensity.

Cardio-respiratory Endurance: the ability of the heart to provide oxygen to the working muscles for prolong periods of time Oxygen Transport: The oxygen that enters your nose and mouth is carried to the lungs, where it is picked up by the blood. The blood is pumped by the heart through the blood vessels to all parts of the body including your muscles. The energy for activity is created when oxygen combines with food nutrients.

Muscular Endurance: is the ability to contract a muscle or group of muscles repeatedly without being tired.

Resting Heart Rate: rate at which your heart beats when resting (60-80 BPM on average) Target Heart Rate Zone: heart rate zone at which your body most efficiently develops cardiovascular fitness

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