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PHYSICAL FITNESS AND CARDIOVASCULAR ENDURANCE

PHYSICAL FITNESS AND CARDIOVASCULAR ENDURANCE. LESSON #2. WHAT IS FITNESS?. PHYSICAL FITNESS DEFINITON: Ability of the whole body (muscles, skeleton, heart & other body parts) to do work together efficiently Do the most work with the least amount of effort 2 CATEGORIES

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PHYSICAL FITNESS AND CARDIOVASCULAR ENDURANCE

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  1. PHYSICAL FITNESS AND CARDIOVASCULAR ENDURANCE LESSON #2

  2. WHAT IS FITNESS? • PHYSICAL FITNESS DEFINITON: • Ability of the whole body (muscles, skeleton, heart & other body parts) to do work together efficiently • Do the most work with the least amount of effort • 2 CATEGORIES • HEALTH RELATED FITNESS • SKILL RELATED FITNESS

  3. CARDIOVASCULAR TRAINING • F.I.T.T. FORMULA • FREQUENCY • INTENSITY • TIME/DURATION • TYPE

  4. FREQUENCY • How often to exercise • Minimum – 3 X’s weekly • Maximum – 4-5 X’s weekly

  5. INTENSITY • How hard to exercise • Minimum – heart rate above the lower limit of your training range • Maximum – heart rate below the upper limit of training range

  6. TYPE • The kind of exercise you choose to participate in • Minimum – low impact exercise – walking • Maximum – high impact exercise - running

  7. TARGET HEART RATE • Exercise within your target heart rate to get maximum benefits of exercise • Maintain range for at least 15-30 continuous minutes • Maximum heart rate = 220 – age • Fastest your heart can beat without collapse • Target heart rate range = 70-85% of maximum heart rate

  8. Factors Affecting Heart Rate • Sex: adult females average 5 – 10 beats per minute more than men due to supporting more body fat • Size: Extra body fat causes the heart to work harder • Temperature: A rise in body temperature will raise the heart rate eg. Hot tub, desert

  9. Ingesting food: It takes extra energy to digest a meal • Posture: The more prone, the lower the heart rate.

  10. How the Hear Works

  11. Heart Terminology • Cardio - the heart – about the size of a fist • The Heart – a hollow organ containing 4 chambers • Septum – wall which divides the heart cavity into a “right heart” & a “left heart” • Right Atrium/Left Atrium – holding tanks for the blood • Right Ventricle/Left Ventricle – acts as a pump • Vascular – systems of blood vessels • Veins – bring blood back to the heart • Arteries – take blood from the heart to the needy muscles & organs

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