AEROBICS

POINTS TO CONSIDER

RISK FACTORS FOR HEART DISEASE THAT CAN BE CONTROLLED

Use this pneumonic devise to learn the risk factors for heart disease that you can do something about.

Bad Choices We Should Surely Avoid

Blood Pressure - High

Cholesterol - High

Weight - High

Stress - High

Smoking

Activity - Low

PRESCRIPTION FOR A HEALTHY HEART

Use this pneumonic devise to learn things that you can do to lower your risk for heart disease.

Eat Wisely.  Learn to Exercise Daily

Eat right

Watch your Weight

Lower your stress levels

Exercise

Don't Smoke

AEROBIC ENDURANCE ACTIVITY - ANY activity that makes your heart and lungs stronger.  You have to exercise hard enough to raise your heart rate to your training/target heart rate zone  and keep it their for at least 20 minutes.  Some examples:  walking, jogging, bike riding, roller blading, roller skating, skate boarding, badminton, tennis, x-country skiing, horse back riding, swimming, basketball, soccer, softball/baseball practices, jumping rope, jumping on a trampoline, rock climbing ...

TRAINING/TARGET HEART RATE ZONE- level you must raise your heart rate to and maintain while exercising in order to make your heart stronger (50/60% - 80/85% of maximum heart rate). Your THR zone should be determined based upon your age, gender, and fitness level.

RATE OF PERCEIVED EXERTION - on a scale of 1 to 10 , how hard you believe you are working.  To make your heart and lungs stronger you should be working between a 5 and an 8.

20 MINUTES- minimum amount of time you have to exercise to make your heart and lungs stronger

3 TIMES - minimum number of times per week you should participate in an aerobic activity

60 MINUTES - minimum amount of time adolescents should be involved in some type of physical activity everyday

10,000 STEPS A DAY - minimum number of steps you should take in a day to maintain a preventive level of aerobic fitness.  It's roughly the equivalent of exercising for 1/2 hour.

PEDOMETER - a device used to count the number of steps a person takes.  More sophisticated models can also indicate distance traveled, elapsed time, and caloried burned.

4" - height a bench should be for beginning "steppers", people who aren't in shape, or have knee problems

LENGTH OF YOUR LEG DIVIDED BY 4 - the highest anyhone should bench step, regardless of their fitness level

11-17 - Training/target heart rate zone for middle schools students for a 6 second count (the two numbers you should be between when we take a pulse count for 6 seconds)

TYPES OF AEROBIC ACTIVITIES WE DID IN CLASS - floor aerobics (hip hop and salsa, kick aerobics (tae bo), chair dancing, and bench stepping.   The aerobic activity or activities best for an individual depend upon likes, abilities, and life style.  The more variety in your aerobic activities ... the greater the likelihood that you will stay active.

RISK FACTORS FOR HEART DISEASE YOU CAN'T CONTROL - H.A.G. - Heredity, Age, Gender