lesson 3 - Cardiovascular Endurance

lesson 3 - Cardiovascular Endurance - LESSON 3...

Info iconThis preview shows pages 1–3. Sign up to view the full content.

View Full Document Right Arrow Icon
LESSON 3 Cardiovascular Endurance INTRODUCTION Welcome to Lesson 3. This lesson outlines the benefits of cardiovascular endurance, why cardiovascular endurance is so important, and how to prepare for and safely do cardio exercise. In addition, it highlights several exercise routines that you can do to improve your cardiovascular endurance. As you complete this lesson, make sure you review each Mastery Check and Quiz question along with the lesson material that relates to each question. If you read and study carefully, you will be prepared for the first exam. LESSON OUTCOMES 1 Discuss the benefits of cardiovascular endurance. 2 Describe how to prepare for cardio exercise. 3 Apply the FITT guidelines to design a cardio exercise program for yourself. 4 Describe exercise routines that improve cardiovascular endurance. KEY TERMS Anaerobic exercise : A very high-intensity exercise that causes fatigue (a drop in performance) in about 1– 2 minutes. Cardio circuit training : A training routine that involves completing a set number of cardio exercise stations in a given amount of time. Cardio cross training : A training routine that involves doing different types of cardio exercises within the same workout or during a given week. Cardio exercise : A type of exercise that uses the large muscles of the body, causes the arms and legs to swing in rhythm, requires a medium-to high-intensity, and can be continued for long periods of time; also called aerobic exercise . Cardiovascular endurance : The ability to perform medium-to high-intensity cardio exercise, such as distance running, cycling, and swimming, for extended periods of time; also called cardiovascular fitness . Fitness interval training : A form of interval training that involves alternating between moderate-and high- intensity cardio exercises during the same workout. FITT : An acronym describing the components of an exercise program; namely F requency, I ntensity, T ime, and T ype of exercise. Intermediate slow training : A form of continuous training that involves doing steady cardio exercise for 20 to 60 minutes. Interval training : A type of exercise in which a person alternates between harder and easier exercise during the same workout. Long slow distance (LSD) training : A form of continuous training that involves doing steady cardio exercise for 60 minutes or more. Performance interval training : A form of interval training that involves alternating between aerobic and anaerobic exercise during the same workout; also called speedwork or anaerobic interval training .
Background image of page 1

Info iconThis preview has intentionally blurred sections. Sign up to view the full version.

View Full DocumentRight Arrow Icon
2 DISCUSSION MATERIAL It is truly amazing how fast world-class marathon runners can complete a 26.2-mile marathon. Currently, the world record time for men is around 2 hours and 5 minutes and for women it's about 2 hours and 15 minutes. Based on the simple math, this averages out to a speed of 12.5 miles per hour (mph) for men and 11.6 mph
Background image of page 2
Image of page 3
This is the end of the preview. Sign up to access the rest of the document.

Page1 / 24

lesson 3 - Cardiovascular Endurance - LESSON 3...

This preview shows document pages 1 - 3. Sign up to view the full document.

View Full Document Right Arrow Icon
Ask a homework question - tutors are online