Targeting Cardiovascular Fitness
What is the ideal range of heart rate during aerobic activity?
Target Heart Rate
- exercising at a level that’s beyond your regular daily activities. Increasing the demands on your body will make it adapt and grow stronger.
Overload
Frequency of workouts: Schedule at least three exercise sessions per week, but give your body time to rest between workouts
F
Any form of movement that causes your body to use energy
Physical activity:
The amount of force your muscles can exertThe amount of force your muscles can exert
Muscular strength
Multiply your age by 0.7 and then subtract that number from 208.
Maximum Heart Rate
gradually increasing the demands on your body.
Progression
Intensity of workouts: push yourself hard enough to create overload. During aerobic activities, exercise within your target heart range. For strength training, you should feel strain but not pain.
I
The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands
Physical fitness:
The ability of your muscles to perform physical tasks over a period of time without tiring
Muscular endurance
50% of your heart rate for moderately intense activity
Minimum Heart Rate
- working out on a regular basis. You need at least three balanced workouts per week to maintain your fitness level. To increase fitness level, incorporate progression and increased overload.
Regularity
Type of Activity: Vary your activities throughout the week to build different elements of fitness. If you jog Monday and Wednesday, try lifting weights on Tue
T
Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness
Exercise
The ability to move your body parts through their full range of motion
Flexibility
What are the benefits of stretching?
Improving flexibility, circulation, posture, and corrdination.
gentle cardiovascular activity that prepares the muscles for work. Warming up increases blood flow, delivering needed oxygen and fuel to your muscles. Choose a warm-up activity that will work the same muscles you’re going to use during your workout.
Warm-up
Time (duration): To build cardiovascular fitness, keep your heart rate within your target range for at least 20 minutes. Strength-training sessions should be at least 30 minutes, and flexibility can be increased with as little as 10 minutes of stretching.
T
Involving little physical activity
Sedentary
Includes all rhythmic activities that use large muscle groups for an extended period of time
Aerobic exercise
- Choosing the right types of activities to improve a given element of fitness. (example: Strength- training exercises if you want to build muscular strength).
Specificity
the part of an exercise session when you are exercising at your highest peak. Use the F.I.T.T. formula when planning your workouts
Workout
low-level activity that prepares your body to return to a resting state. The cool-down allows your heart rate, breathing, and body temperature to return to normal
Cool down
The ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity
Cardiorespiratory endurance
Involves intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen
Anaerobic exercise