4.05 Principles of Cardiovascular Fitness Essay

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Part I: Record heart rate as Heart Beats Per Minute A. Take pulse for 10 seconds and multiply by 6. 80 B. Walk fast for 440 yards. C. Take pulse for 10 seconds and multiply by 6. 110 D. Do 3 to 5 minutes of stretching exercises. E. Take pulse for 10 seconds and multiply by 6. 90 F. Jog slowly for 440 yards. G. Take pulse for 10 seconds and multiply by 6. 120 H. Do 3 to 5 minutes of stretching exercises. I. Take pulse for 10 seconds and multiply by 6.110 J. Run for 440 yards. K. Take pulse for 10 seconds and multiply by 6. 130 L. Do 3 to 5 minutes of stretching exercises. M. Record heart rate 5 minutes after running the 440. 100 Part II: Principle of Progression If you were able to jog one mile in 10 minutes, how would you progressively increase your performance by using of the following? 1. (F) frequency variable? A 10 minute mile twice. 2. (I) intensity variable? 10 minute mile twice with 2 minutes rest in between each 3. (T) time variable? 9 minute mile Part III: Principle of Specificity What part of the body did you exercise or overload when performing Cardiovascular Fitness exercises such as the one-mile run? Your cardiovascular system, your heart, your legs, your respiratory system, and your legs Part IV: Principle of Overload By increasing your pace ((intensity)[->0]) , you made your heart beat faster and work harder. This is called overload. Increasing the number of days you jog from two days to three days is another way of overloading your body. A third way to overload is to increase the distance covered. Suppose Cary could run .5 (1/2) of a mile in 4:00 minutes, what is the amount of time it would take Cary to reach each distance? As you increase the distance, you also increase the time required to perform the exercise. Running ______________ 1 mile Running ______________ 1.5 miles (1 and ½ miles) Running

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