Mrs. Mittleider
11/12 Fitness
Cardiovascular Fitness Study Guide
BENEFITS OF REGULAR PHYSICAL ACTIVITY
 Reduces the risk of dying prematurely
 Reduces the risk of heart disease and stroke
o Lowers resting heart rate (heart pumps more efficiently)
 Reduces the risk of other chronic diseases (diabetes, cancer, high blood pressure)
o Decreased blood pressure puts less stress on the heart
 Quicker recovery from exercise and reduced fatigue (more energy throughout your day)
 Reduces feelings of depression and anxiety as well as lower stress levels (dopamine and endorphins
released in brain, causing happier feelings)
 Helps control weight
 Improved metabolism, stronger bones, muscles, and joints
 Improved psychological well-being (better grades = better job = more money )
TYPES OF CARDIOVASCULAR FITNESS
Continuous Aerobic Activity: Continuous use of large muscle groups (legs) over an extended period of time (at
least 20 minutes)
-Aerobic = with oxygen (large muscles are using oxygen as their main source of fuel)
Interval training: purposely alternating bursts of intense (high) exercise activity with intervals of lighter (lower
intensity) activity
-Burns more calories in less time
-Increases your ability to work at a higher level (VO2max – body’s ability to use a maximal amount of
oxygen in a one minute span during exhaustive activity; the higher VO2max, the higher your aerobic
endurance and the better your body (lungs/heart) is able to utilize oxygen during aerobic exercise)
-Adds variety to exercise (keeps boredom at bay)
Circuit workouts: combines continuous aerobic activities with flexibility, muscular strength, and muscular
endurance activities
-Examples: P90X/Insanity videos, Curves
Anaerobic Exercise: Requires high level of energy for a short amount of time (lasting anywhere from 10
seconds to 10 minutes)
-Anaerobic = without oxygen (the heart/lungs cannot keep up with the intense bouts of exercise, so
the muscles being worked rely on other substances for fuel (stored glucose)
-Causes production of lactic acid in body (lactic acid causes soreness in muscles after intense workouts)
-Examples: weight lifting, sprinting, most team sports
Mrs. Mittleider
11/12 Fitness
Target Heart Rate Zones
A target heart rate zone is the heart rate zone within which the heart should beat to achieve the
desired physiological benefits. The most common way to calculate your target heart rate zone is
by finding percentages of your maximum heart rate (HRmax). The appropriate target heart rate
zone for physical exercise depends on what you are aiming for.
Examples:
50-60% HRmax = sufficiently strenuous daily exercise
60-70% HRmax = efficient fat-burning zone
70-80% HRmax = improvement of endurance
80-100% HRmax = competitive training
BODY COMPOSITION/BODY FAT PERCENTAGE
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The proportion of lean tissue (bones, muscles, water, and organs) versus fat tissue in the body
Percentage of body fat influences your cardiovascular endurance
Excess fat tissue reduces aerobic capacity and strains the heart muscle
Because it is more dense than fat tissue, lean muscle tissue takes up less room in the body and burns
more calories
BODY MASS INDEX (BMI)
 Comparison of your height and weight
 Not a good source to determine body composition due to its failure to distinguish between lean tissue
and fat tissue
FINDING HEART RATE LEVELS
 Resting heart rate: the amount of times your heart beats per minute while at rest (best time to take is
when you wake up).
 Maximum heart rate: maximum amount of times your heart can beat per minute (220 – age)
 Target heart rate zone: Max. HR x .60 AND Max. HR x .80 = Exercise Heart Rate
WHY DO CARDIOVASCULAR FITNESS TESTING?
Provides a baseline starting point when beginning a fitness program
Takes a “snapshot” of your fitness level on a particular day
Provides motivation for a fitness plan and allows goals to be established
Performing post tests allows you to see if you’re training program has
been successful
 Examples: VO2Max, mile run, 12 minute run, PACER, Step Test
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RATE OF PERCEIVED EXERTION
 Subjective tool to measure the intensity of a workout based on how you
physically/mentally feel throughout a given activity
 Can be used if a person does not have access to a heart rate monitor