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CARDIOVASCULAR EXERCISE
AEROBIC EXERCISE <ul><li>PHYSICAL ACTIVITY IN WHICH THE BODY IS ABLE TO  SUPPLY ADEQUATE OXYGEN  TO SUSTAIN PERFORMANCE FO...
ANAEROBIC EXERCISE <ul><li>EXERCISE PERFORMED  WITHOUT SUFFICIENT OXYGEN  TO MEET THE ENERGY DEMANDS OF THE BODY.  </li></...
AEROBIC ACTIVITIES <ul><li>WALKING </li></ul><ul><li>JOGGING </li></ul><ul><li>CYCLING </li></ul><ul><li>SWIMMING </li></u...
ANAEROBIC ACTIVITIES <ul><li>BASEBALL </li></ul><ul><li>FOOTBALL </li></ul><ul><li>SPRINTING </li></ul>
EXERCISES THAT MAY NOT MEET THE FIT GUIDELINES <ul><li>BOWLING </li></ul><ul><li>GOLFING </li></ul><ul><li>SLOW WALKING </...
INTERMITTENT AEROBIC ACTIVITIES <ul><li>BASKETBALL, TENNIS, & RACQUETBALL ARE INTERMITTENT AEROBIC ACTIVITES WHEN PERFOMED...
FITT PRESCRIPTION-AEROBIC
FITT PRESCRIPTION-ANAEROBIC
DETERMING RESTING  HEART RATE <ul><li>BEST TIME TO DETERMINE IT IS  BEFORE YOU GET OUT OF BED </li></ul><ul><li>CAN USE MI...
DETERMINING AEROBIC TARGET ZONE <ul><li>MAXIMAL HEART RATE METHOD </li></ul><ul><ul><li>ESTIMATE MAXIMAL HEART RATE BY TAK...
AEROBIC TARGET ZONE <ul><li>WE MEASURE OUR EXERCISE INTENSITY LEVEL BY USING OUR TARGET HEART RATE!  </li></ul><ul><ul><li...
AEROBIC TARGET ZONE <ul><li>THE AEROBIC TARGET RANGE CAN BE FROM 60% TO 85% OF ESTIMATED MAXIMAL HEART RATE. </li></ul><ul...
WORKING HEART RATE METHOD <ul><li>TABLE 4.4 </li></ul><ul><li>OPTIONAL  METHOD STUDENTS CAN USE WHICH USES HEART RATE </li...
DETERMINING HEART RATE WHILE EXERCISING <ul><li>PLACE YOUR MIDDLE &/OR INDEX FINGER(S) OVER CAROTID OR RADIAL ARTERY, YOU ...
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New Cardio

  1. 1. CARDIOVASCULAR EXERCISE
  2. 2. AEROBIC EXERCISE <ul><li>PHYSICAL ACTIVITY IN WHICH THE BODY IS ABLE TO SUPPLY ADEQUATE OXYGEN TO SUSTAIN PERFORMANCE FOR LONG PERIODS </li></ul><ul><li>AEROBIC ACTIVITIES BUILD CARDIOVASCULAR FITNESS </li></ul><ul><li>EXCELLENT FOR CONTROLLING BODY FAT AND MUSCULAR ENDURANCE </li></ul>
  3. 3. ANAEROBIC EXERCISE <ul><li>EXERCISE PERFORMED WITHOUT SUFFICIENT OXYGEN TO MEET THE ENERGY DEMANDS OF THE BODY. </li></ul><ul><li>PERFORMED AT A HIGH HEART RATE </li></ul><ul><li>SHORT DURATION </li></ul><ul><li>CAN CAUSE ACCUMULATION OF </li></ul><ul><li>LACTIC ACID </li></ul>
  4. 4. AEROBIC ACTIVITIES <ul><li>WALKING </li></ul><ul><li>JOGGING </li></ul><ul><li>CYCLING </li></ul><ul><li>SWIMMING </li></ul><ul><li>AEROBIC DANCE </li></ul>
  5. 5. ANAEROBIC ACTIVITIES <ul><li>BASEBALL </li></ul><ul><li>FOOTBALL </li></ul><ul><li>SPRINTING </li></ul>
  6. 6. EXERCISES THAT MAY NOT MEET THE FIT GUIDELINES <ul><li>BOWLING </li></ul><ul><li>GOLFING </li></ul><ul><li>SLOW WALKING </li></ul><ul><li>SOFTBALL </li></ul><ul><ul><li>EXERCISE THAT DOES NOT MEET THE FITT GUIDELINES WILL NOT BUILD OPTIMAL CARDIOVASCULAR FITNESS </li></ul></ul>
  7. 7. INTERMITTENT AEROBIC ACTIVITIES <ul><li>BASKETBALL, TENNIS, & RACQUETBALL ARE INTERMITTENT AEROBIC ACTIVITES WHEN PERFOMED FOR LONG PERIODS WITHOUT STOPPING. </li></ul><ul><li>THEY ALSO INVOLVE INTERMITTENT ANAEROBIC BURSTS. </li></ul>
  8. 8. FITT PRESCRIPTION-AEROBIC
  9. 9. FITT PRESCRIPTION-ANAEROBIC
  10. 10. DETERMING RESTING HEART RATE <ul><li>BEST TIME TO DETERMINE IT IS BEFORE YOU GET OUT OF BED </li></ul><ul><li>CAN USE MIDDLE OR INDEX FINGER OVER CAROTID ARTERY OR RADIAL ARTERY </li></ul><ul><li>DO NOT PRESS TOO HARD </li></ul><ul><li>COUNT THE NUMBER OF BEATS IN ONE MINUTE </li></ul>
  11. 11. DETERMINING AEROBIC TARGET ZONE <ul><li>MAXIMAL HEART RATE METHOD </li></ul><ul><ul><li>ESTIMATE MAXIMAL HEART RATE BY TAKING 220 - AGE </li></ul></ul><ul><ul><li>LOWER LIMIT (THRESHOLD) OF TARGET ZONE = 60% OF MAX HEART RATE </li></ul></ul><ul><ul><li>UPPER LIMIT OF TARGET ZONE = 85% OF MAX HEART RATE </li></ul></ul><ul><li>See Table 4.3 on pg. 26 for example </li></ul>
  12. 12. AEROBIC TARGET ZONE <ul><li>WE MEASURE OUR EXERCISE INTENSITY LEVEL BY USING OUR TARGET HEART RATE! </li></ul><ul><ul><li>WANT TO MAKE SURE YOU STAY WITHIN YOUR “RANGE.” IF YOU’RE AT THE LOWER END, YOUR WORKOUT IS PROBABLY FAIRLY EASY OR MODERATE. IF YOU ARE AT THE HIGHER END, YOU ARE PROBABLY WORKING OUT VERY HARD. </li></ul></ul>
  13. 13. AEROBIC TARGET ZONE <ul><li>THE AEROBIC TARGET RANGE CAN BE FROM 60% TO 85% OF ESTIMATED MAXIMAL HEART RATE. </li></ul><ul><ul><li>BEGINNERS USE 60-70% </li></ul></ul><ul><ul><li>INTERMEDIATE USE 70-80% </li></ul></ul><ul><ul><li>ADVANCED USE 80-85% </li></ul></ul>
  14. 14. WORKING HEART RATE METHOD <ul><li>TABLE 4.4 </li></ul><ul><li>OPTIONAL METHOD STUDENTS CAN USE WHICH USES HEART RATE </li></ul>
  15. 15. DETERMINING HEART RATE WHILE EXERCISING <ul><li>PLACE YOUR MIDDLE &/OR INDEX FINGER(S) OVER CAROTID OR RADIAL ARTERY, YOU CAN: </li></ul><ul><ul><li>COUNT THE PULSE FOR 15 SECONDS AND MULTIPLY BY 4 </li></ul></ul><ul><ul><li>OR COUNT FOR 10 SECONDS AND MULTIPLY BY 6 </li></ul></ul><ul><ul><li>OR COUNT FOR 6 SECONDS AND ADD A ZERO </li></ul></ul>

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