Cardiovascular Fitness

through

Aerobic Activities
What is aerobic activity/exercise?
Also known as "cardio" in gym
lingo) is any activity that you can
sustain for more than just a few
minutes while your heart, lungs,
and muscles work overtime.
Where does the fat go when you exercise?
Fat is oxidized under the influence of oxygen.

Fat cells are broken up into carbon dioxide

and water.

Carbon Dioxide is removed through breathing

While water is ejected through the urine and
sweat.
To answer the question…

Where does the majority of the burned fat go?

IT IS BREATHED OUT!!
How do I calculate my target heart rate
zone during aerobic exercise?

1. Get your Maximum Heart Rate (MHR)

2. Determine Resting Heart Rate (RHR)----Should be 60-100 bpm

3. Get Heart Rate Reserve (HRR)

4. Determine now you Target Heart Rate Zone

The American Heart Association and the Centers
for Disease Control and Prevention recommend a
general target heart rate of:

Moderate exercise intensity: 50 to about 70

percent of your maximum heart rate

Vigorous exercise intensity: 70 to about 85

percent of your maximum heart rate
Now let’s use the Vigorous
exercise intensity for about 70
to about 85 percent of your
maximum heart rate.
1. Get your Maximum Heart Rate (MHR)

220-A (Age)=MHR

E.g.

220-45 yrs. old =175 MHR

2. Get Resting Heart Rate (RHR)----Should be 60-
100 bpm

• Determine your resting heart rate by counting

your heart beats per minute when you are at rest,
such as first thing in the morning.

• It's usually somewhere between 60 and 100

beats per minute for the average adult.
3. Get Heart Rate Reserve (HRR)

MHR-RHR=HRR

e.g.

175 MHR-80 RHR= 95 HRR

4. Determine now you Target Heart Rate Zone

HRR x .7 = ____ + RHR = _______ Minimum THRZ

e.g.

95 HRR x .7 = 66.5 + 80 RHR = 146.5 bmp Minimum

THRZ
HRR x .85= ____ + RHR = _______ Maximum THRZ

124 x . 85 = 105.4 + 80= 185.4

e.g.

95 HRR x .85 = 80.75 + 80 RHR = 160.75 bpm Maximum

THRZ

So your target for your training zone heart rate should be

between 146.5 and 160.75 beats per minute.
How to tell if you're in the zone?
Do the steps:

• Stop momentarily.
• Take your pulse for 15 seconds.
• Multiply this number by 4 to
calculate your beats per minute.
• You stop exercising and take your pulse for 15
seconds, getting 37 beats.

• Multiply 37 by 4, to get 148. If you're 45 years

old, this puts you in the middle of your target
heart rate zone for vigorous exercise, since that
zone is 146.5 to 160.75 beats per minute.

• If you're under or over your target heart rate

zone, adjust your exercise intensity.
Questions?
Principles of
Training
 OBJECTIVES.....
 Understand and be able to explain the Principles of
Training – Individual needs; progressive overload,
specificity, rest and recovery, the FITT principle, and
reversibility.

 Be able to apply these to your own sport and use

these principles to improve your fitness levels and
skills.
 Individual
Needs/Differences
 Matching training/workout to the
requirements of an individual.

1. Body Build
2. The sport (and position played)
3. Your aims
4. Current fitness levels/ Age/ Gender.
Different Body Types
For “YOUR” body type's diet and
training, visit this website:
http://vshred.fit/BodyTypeQuiz

Source: V-shred/Vin Sant

Specificity
Matching training to the requirements of an
activity.

How can you make a training programme specific?

What would you do to make your training specific

for your sport?
You need to train specifically to develop the
right…
muscles – if your sport requires a lot of
running, work mainly on your legs.
type of fitness – do you need strength, speed,
stamina or a combination?
skills – you need to practice any relevant skills
like kicking, serving and passing.
Remember that:

specific individuals respond differently to the same exercise. Training may

need to be adapted to suit the needs of different participants.
Progressive
Overload
 Progressive Overload
Gradually increase the amount of overload so as to gain
fitness without the risk of injury

Unless the body is subjected to increased demands,

improvements in physical fitness will not be made.
• If a PEP is to be effective, it must place increased &
specific demands on the body.
• If training levels remain the same, then the
programme will only be maintaining the participants
level of fitness, not improving it.
 Progressive Overload cont.....
• There are four ways to increase the amount of
work the body does in order to achieve
progressive overload in a PEP.

• They can easily be remembered using the

mnemonic FITT.

Frequency, Intensity, Time, Type

 The FITT Principle
 F – FREQUENCY
 How regularly/ how many times a week

 I – INTENSITY
 How hard you train.

 T – TIME
 How long each session must be in order to
benefit

 T - TYPE
 What sort of training you do?
Source: Pinterest.Ph
Rest and
Recovery
Rest: The period of time
allocated to recovery.
Recovery: The time required to
repair damage to the body
caused by training or
competition
Important Terms:

Adaptation is reacting to a hard training session by

increasing the ability to cope with future gruelling
sessions.

Muscle/Training Plateau is when our bodies become

accustomed to the stresses we place upon it throughout
weight training.
Study these important terms:
1. Cross Fitness
2. HIIT (High-intensity Interval Training)
3. Olympic Weightlifting
4. Plyometric
5. Powerlifting
6. Gymnastics
7. Girevoy Sport
8. Calisthenics
9. Strongman
Prepare next week for
the second
Muscle-strengthening
Activity!
Quiz: ½ CW
Name: Section:
Age:

Solve for your…

1. MHR
2. RHR
3. HRR
4. Target Heart Rate Zone
Assignment: Use the FITT form

Create your own Personal Exercise

Program using the FITT formula.
 How do I calculate my target heart
rate zone during aerobic exercise?

1. Get your Maximum Heart Rate (MHR)

2. Determine Resting Heart Rate (RHR)----Should be 60-100 bpm

3. Get Heart Rate Reserve (HRR)

4. Determine now you Target Heart Rate Zone

 STUDY
HARD!!!!!