+

Chapter 4

Active Aerobics: Level 2 of the Physical Activity Pyramid

+Vocabulary

Active Aerobics

Anaerobic

Body Image

Resting Heart Rate

Self-Esteem

Target Zone

+What is Active Aerobics?

Level 2 of Physical Activity Pyramid

Vigorous enough to elevate your heart rate into the target zone for cardiovascular fitness.

F=Should be done 3-6 days a week

I=Moderate to vigorous

T=20 or more minutes

+What is Resting Heart Rate?

When you are inactive, your heart beats about 60 to 80 times per minute.

Varies from person to person

Not a good indicator of physical fitness

Very fit athletes have resting heart rates as low as 35 to 50 beats per minute.

Heredity affects heart rate as does age, body size, and health status.

+Target Zone

Range of heart rates that creates the best training.

+Anaerobic

When your heart rate goes above the zone in active aerobics.

Shorter spurts of activity requiring no oxygen.

+Target Zone

To calculate your target zone you need to know your maximum heart rate and your resting heart rate.

For middle school student, the maximum heart rate is 200 beats per minute.

Type of Aerobic Exercise Typical Heart Rates for Teens

Light – working at a computer or playing a violin.

Slightly above resting up to about 120 beats per minute (bpm) for most teens.

Moderate - roughly equal to brisk walking or yard work.

120 to 140 bpm for most teens

Vigorous (active aerobics) – faster than brisk walking; equal to jogging or aerobic dance.

140 to 180 bpm for most teens

Anaerobic – sprinting or swimming very fast (too vigorous to be aerobic)

180 bpm and above for teens

+ Target Heart Rate Zones for Teens by Age

Resting Heart Rate 12 or

Younger13

AGE

14 15 16 or older

60 or less 130-179 130-178 129-177 129-176 129-175

61-65 132-180 132-179 131-178 131-177 131-176

66-70 134-180 134-179 134-178 133-177 133-176

71-75 136-181 136-180 136-179 135-178 135-177

76-80 139-182 138-180 138-179 137-178 137-177

81-85 142-183 140-181 140-180 139-179 139-178

86+ 145-183 142-182 142-181 141-180 141-179

+Fit or Fact The heart is a muscle. Physical activity makes the heart

pump faster and harder and helps it to become fit.

+FITT formula for Active Aerobics

Frequency =Three to six days a week. One day off each week is good

Intensity = Heart rate in the target zone. Depending on resting and maximal heart rate, it’s approximately 140 to 18- bpm for teens.

Time = 20 to 60 minutes. Fit people can exercise longer.

Type = One that you enjoy the most and that you’ll do on a regular basis.

+Active Aerobics

May include many different kinds of activities. The KEY is getting your HR into the THR Zone.

+Anaerobics So vigorous that your

body cannot supply enough oxygen to keep you going for long periods of time.

Such as when you swim fast for 30 to 40 seconds.

Anaerobic fitness is needed to perform well in many sports that require bursts of anaerobic activity, but it’s not necessary for good health.

+Fit or Fact

Aerobic means “with oxygen.” In aerobic activity, the body is supplied with enough oxygen to keep going for a long time.

Anaerobic means “without oxygen.” Anaerobic activity refers to activities for which the body cannot supply enough oxygen to keep going for a long time, such as sprinting.

+Vocabulary

Center of Gravity means the center of your body weight.

PACER is a test used to assess your cardiovascular fitness. Part of the Fitnessgram National Physical Fitness Test and is a fun way for teens to assess their cardiovascular fitness.

Stability is the ability of an object to maintain its balance. Important for success in many physical activities.

+Benefits of Active Aerobics Cardiovascular fitness.

Ability of your heart, lungs, blood vessels, and blood to work efficiently and to supply the body with oxygen.

You an do physical activity for a long period of time without getting tired.

+Pacer Test

Stands for Progressive Aerobic Cardiovascular Endurance Run and is a test for cardiovascular fitness.

CD Player and a special tape or CD to perform the test.

The objective of the test is to run back and forth across a 20 meter distance as many times as you can.

+How to do the Pacer Test

1. When you hear the beep- on the tape, run across the 20-meter area and touch the line before the tape beeps again. Turn around.

2. At the sound of the next beep, run back to the other side. (Wait for the beep before running.) The beeps will come faster and faster. The test is finished when you twice fail to reach the opposite side before the beep.

3. Your score is the number of times you can run the 20-meter distance before your test is finished.

+Pacer Ratings for Males

Age Needs Improvement

Healthy Fitness Zone

10 22 or fewer 23-61

11 22 or fewer 23-72

12 31 or fewer 32-72

13 40 or fewer 41-72

14 40 or fewer 41-83

15+ 50 or fewer 51-94

+Pacer Ratings for Females

Age Needs Improvement

Healthy Fitness Zone

10 14 or fewer 15-41

11 14 or fewer 15-41

12 22 or fewer 23-41

13 22 or fewer 23-51

14 22 or fewer 23-51

15+ 22 or fewer 23-51