1. Identify the FITT training guidelines for Cardiovascular Exercise.

Frequency = 3-5 times a week

Intensity (give 2 options) = 60 to 85% of maximum heart rate or RPE:2-4 confortable to hard

Time = 20-60 minutes of continuous activity at an intense level

Type (give 4 options) = Sports

Walk

Jog

Swim

2. What is the heart rate training range of a person who is 40 years old? (show your calculations):Lower limit =220-40

180x.60=108

Upper limit=220-40

180x.85=153

Range =

108-153

3. How should you feel when you are level 4 on the Vanier RPE scale? It should feel very hard and I wouldn’t be able to continue for long

4. What is the difference between continuous and interval training? Continuous activity is non-stop while interval is very short but intense periods of training

5. What are the 2 common sites on the body for taking heart rate readings? Neck and Wrist

6. A cardiovascular workout should include a warm-up of how long – a workout of how long and a cool-down of how long?

Warmup: 5 to 8 minutes

Workout:20-60 minutes

Cool-Down: 5-10 minutes                                                    = 7. Identify 4 reasons why everyone should participate in weekly cardiovascular activity:

1:It is good for the body (more energy, better posture)

2.Relieves tension and stress

3.Helps to move towards better life habits

4.Makes you more productive