Aerobic Fitness

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 hearts
  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
• THRZ208-(.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
Tasks

• 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