What You Will Do Identify common aerobic activities

What You Will Do Identify common aerobic activities and exercises. Investigate the benefits of aerobic activities and exercises. Identify the purpose of cardiorespiratory-fitness equipment and accessories 2

Terms to Know elliptical motion trainer pedometer heart rate monitor 3

Aerobic Activities Regular aerobic activity promotes moderate-tohigh levels of cardiorespiratory fitness. Many aerobic activities require little or no equipment, making them inexpensive to do. Best of all, they are fun. 4

Walking is the simplest and most basic aerobic activity. All you really need for a walking program is a pair of comfortable walking or running shoes. 5

Walking You can get a variation of walking and jogging movements by working out indoors on an elliptical motion trainer. Term to Know Elliptical motion trainer An exercise machine that mimics the natural motions of running but without placing stress on the joints. 6

Walking There are several kinds of walking programs that you can participate in, including: Brisk walking Power walking Race walking Water walking 7

Walking Term to Know Pedometer An easy way of monitoring your progress and staying motivated is by using a pedometer. When walking with a pedometer, try to accumulate 10, 000 steps a day, or 4 miles. A device that measures the number of steps you take and records the distance you travel on foot. 8

Jogging and Running Jogging and running are ideal for controlling body weight and maintaining higher levels of cardiorespiratory fitness. Joggers move at between 4 and 5 miles per hour. Runners move at speeds of 5 to 7 miles per hour or faster. To prevent shinsplints, start slowly and wear proper footwear. 9

Jogging and Running A good way to monitor the intensity of your jogging or running program is to use a heart rate monitor. Term to Know Heart rate monitor A device that records your heart beat by means of a chest transmitter and wrist monitor. 10

Bicycling is a low-impact activity that is excellent for overweight individuals because the body weight is supported. An alternative to conventional bicycling is riding a stationary bicycle. 11

Other Aerobic Activities on Wheels Other aerobic activities to increase cardiorespiratory endurance include in-line skating and skateboarding. To perform these activities safely, you need to wear protective equipment, including a helmet, knee pads, elbow pads, and wrist pads. 12

Aerobic Dance and Stair-Stepping Aerobic dance and stair-stepping are aerobic activities that allow you to exercise and socialize at the same time. Be sure to wear appropriate clothing and supportive footwear. 13

Aerobic Dance and Stair-Stepping Stair-stepping involves stepping up and down on a single step (usually 6 -inches high), or steps stacked on top of one another. The exercise may involve different upper body movements or routines as well. 14

Aerobic Dance and Stair-Stepping Usually aerobic dance is performed in a group and set to music. The dancing can be done at low, moderate, or high levels of intensity. 15

Kickboxing is a popular new aerobic activity that is usually performed in a group with music. Kickboxing requires your body to work both aerobically and anaerobically because the routines involve kicks and punches. 16

Cross-Country Skiing Cross-country skiing is one of the best types of cardiorespiratory-fitness conditioning because it requires the use of both your arms and legs in a continuous activity. It is a low-impact aerobic activity that puts less stress on your joints than running or jogging. 17

Water Activities Exercising in the water is a low-impact activity that improves cardiovascular fitness, muscular strength, and endurance. Aerobic activities in water include: • • Lap swimming Aquatic aerobics Aquatic step training Aquatic line dancing 18

Lesson 1 Review 1. Reviewing Facts and Vocabulary What is a pedometer? 2. Recall How many steps per day should you try to accumulate if you use a pedometer when you walk for cardiorespiratory fitness? 3. Recall How can you prevent shinsplints and knee and ankle problems when beginning a walking/jogging program? 1. Vocabulary 2. Recall 3. Start A Approximately pedometer slowly and is 10, 000 ause device proper steps that measures per footwear. day. the number of steps you take and records the distance you travel on foot. 19

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