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Aerobic Fitness

Aerobic Fitness. Generally considered the most important factor of good health and fitness Aerobic fitness is linked to reduced risk of high blood pressure, coronary heart disease, obesity, diabetes, osteoporosis, and some forms of cancer. Concept Sequence.

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Aerobic Fitness

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  1. Aerobic Fitness • Generally considered the most important factor of good health and fitness • Aerobic fitness is linked to reduced risk of high blood pressure, coronary heart disease, obesity, diabetes, osteoporosis, and some forms of cancer

  2. Concept Sequence • Elementary level: teach about the heart’s response to various intensities of activity; • Middle school: teach students about aerobic adaptations based on improved health and fitness levels • High School: help students to plan an exercise program based on their needs/goals • Work through THRZs and specific FITT principles

  3. FITT • Based on fitness goals & age of students • Elementary • Adolescents (11+) • Those adolescents desiring performance benefits

  4. Intensity • Max HR method: 208- (threshold -age) • THR zone: multiply MHR by the intensity percentages desired (60-90%) • Once lower zone is determined, next zone is 10% higher • Karvonen method: will determine HRR • THRZ=[[[208-(.7 x age)] -RHR] x %] + RHR

  5. Training Methods • Continuous • K-2: 3-5 min • 3-5: 10 min • Middle & high: 20 + min • Overload & progression: increase the intensity or duration to provide additional health or fitness benefits

  6. Circuit training: • Intensity and type of activities can vary from station to station • Adjust the intensity by altering the time spent at a station or by changing the rest interval • Should be aerobic in nature • Incorporate aerobic work through skill tasks

  7. Interval training: alternates short activity with rest periods • Natural intermittent activity of young children • Although anaerobic in nature, maintaining short rest intervals keeps the activity more aerobic; HR will not recovery fully

  8. Safety • Build rest intervals for younger children • Make rest intervals optional for older • Children will produce more body heat than adults; provide water breaks • Avoid hot, humid weather with younger children; use good judgment with older students

  9. Construct the following: Continuous activities for all three levels of students Circuit activities for all three levels Interval activities for all three levels Determine THR zone using both methods for 14 year old for : HR fitness results Performance results RHR 78 Tasks

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