Cardiovascular Endurance Training For grade 10

exercise that strengthens the heart and lungs for improved stamina.

1. PHYSICAL EDUCATION TOPIC: Cardiovascular Endurance Training GRADE 10 Learners BY: MASHAMAITE MJ

2. Cardiovascular Endurance Training Improving the heart, lungs, and stamina through aerobic exercise

3. Learning Objectives What you will learn: The meaning of cardiovascular endurance. How it benefits your health and sports performance. Examples of training methods (jogging, skipping, circuit running). How to train safely and effectively.

4. What is Cardiovascular Endurance? Cardiovascular endurance: According to ( Ndumele et al., 2023), it is the ability of the heart, lungs, and circulatory system to supply oxygen to working muscles during prolonged exercise. It helps you do activities like running, swimming, and cycling for a long time without getting tired. In simpler form, good endurance means better health and a lower risk of diseases. Example: Running for 30 minutes without stopping.

5. Why It Matters Improves daily energy levels : Improves stamina and reduces fatigue by supporting heart and lung efficiency. Supports heart health: Strengthens the heart, improves blood circulation, and helps maintain healthy blood pressure and cholesterol (Joynt Maddox et al., 2024) Helps maintain a healthy weight: Prevents obesity, lowering risks for heart disease and diabetes. Reduces risk of diseases: lower chances of heart disease, type 2 diabetes, stroke, and metabolic syndrome. The picture displayed here demonstrates the hea lthy heart and the unhealthy heart.

6. How It Works in the Body Process: When you exercise, your heart pumps more blood. Breathing rate increases, allowing more oxygen intake and efficient removal of carbon dioxide; oxygen enters the bloodstream and reaches muscles and tissues faster. Use oxygen to produce energy (ATP) through cellular respiration; regular exercise improves muscles’ ability to use oxygen efficiently, increasing endurance and strength. Regular exercise strengthens blood vessels, improves blood flow, and supports overall heart and vascular health ( Stu Zarazun ) .

7. Training Principle: Aerobic Exercise Aerobic: “With oxygen” continuous, moderate-intensity activities that keep you breathing steadily. Examples: Jogging, brisk walking, cycling, swimming. Should be performed most days of the week. Intensity should allow talking, but feel the heart rate elevated (50–70% of maximum heart rate). Sessions usually last 20–60 minutes. Use large muscle groups continuously. Gradually increase duration, intensity, or frequency to improve fitness. Choose activities that match specific fitness goals( Pheyay , 2011).

8. Jogging Jogging is a form of aerobic exercise that involves running at a slow, steady pace, slower than running but faster than walking (Warburton, Nicol, & Bredin, 2006). Benefits of jogging: Improves cardiovascular health by strengthening the heart and lungs. Enhances stamina and overall physical endurance. Helps burn calories and supports weight management. Strengthens bones and joints, reducing the risk of osteoporosis and joint problems. Promotes mental health by reducing stress, anxiety, and depression through endorphin release.

9. Skipping Rope Skipping rope is a high-intensity aerobic exercise where you jump over a rope swung under your feet and over your head (Davison et al., 2022) . Benefits of skippin g rope : Enhances cardiovascular health by increasing heart rate and improving circulation. Improves coordination and timing, as the activity requires synchronizing hand and foot movements. Boosts speed and agility, making it beneficial for athletes and overall fitness. Supports calorie burning and weight management due to its high-intensity nature. Strengthens muscles in the legs, arms, and core, promoting overall muscular endurance.

10. Circuit Running Circuit Running is a form of workout that combines running or aerobic exercises with short breaks or strength exercises performed in sequence (Davison et al., 2022). Benefits: Improves cardiovascular endurance by keeping the heart rate elevated throughout the session. Enhances muscle strength and overall muscular endurance through repeated strength exercises. Boosts calorie burning and supports weight management due to its high-intensity, continuous nature. Improves coordination and functional fitness as different exercises target multiple muscle groups. Can be adapted to various fitness levels, making it suitable for beginners and advanced athletes alike.

11. FITT Principle F: Frequency – Do cardio 3–5 times a week ( Stu Zarazun, 2011 ) . I: Intensity – Exercise at 60–85% of your maximum heart rate. T: Time – Each session should last 20–60 minutes. T: Type – Choose aerobic exercises like running, swimming, or cycling. N.B. This principle helps you plan safe and effective workouts.

12. Measuring Progress Signs you are improving: A lower resting heart rate indicates that your heart is becoming more efficient at pumping blood. Being able to exercise longer without tiring reflects improved endurance. Faster recovery after workouts shows that your muscles and cardiovascular system are adapting well. Tools like fitness watches, heart rate monitors, and VO₂max tests help track these improvements accurately.

13. Safety Tips Always warm up before training to prepare muscles and joints, increase blood flow, and reduce the risk of injury. Wear comfortable, supportive shoes to protect your feet and ankles and provide stability during movement. Drink water before, during, and after exercise to stay hydrated and prevent dehydration. Increase training gradually so your body can adapt to higher intensity or longer duration, reducing the risk of strain or overuse injuries.

14. Common Mistakes Training too hard without rest. Skipping warm-up and cool-down. Not listening to your body when in pain.

15. Fun Cardio Ideas Dance workouts like Zumba combine music and movement, making exercise fun while improving cardiovascular health. Hiking with friends provides physical activity and social interaction, motivating you to stay active. Playing sports such as soccer or basketball offers a competitive and engaging way to boost endurance, coordination, and overall fitness. Swimming in a pool or lake is a low-impact, full-body workout that strengthens muscles and improves heart and lung function.

16. Summary Cardiovascular endurance involves having a strong heart, healthy lungs, and muscles working together. It can be improved through activities such as jogging, skipping, circuit running, or other aerobic exercises. Remember to apply the FITT principle and always prioritise safety.

17. REFERENCES Davison, R., Smith, P. M., Hopker , J., Price, M. J., Hettinga, F., Tew, G., & Bottoms, L. (2022).  Sport and Exercise Physiology Testing Guidelines: Volume I-Sport Testing . London: Routledge. Joynt Maddox, K. E., Elkind, M. S., Aparicio, H. J., Commodore-Mensah, Y., de Ferranti, S. D., Dowd, W. N., ... & American Heart Association. (2024). Forecasting the burden of cardiovascular disease and stroke in the United States through 2050—prevalence of risk factors and disease: a presidential advisory from the American Heart Association.  Circulation ,  150 (4), e65-e88. Ndumele , C. E., Rangaswami, J., Chow, S. L., Neeland, I. J., Tuttle, K. R., Khan, S. S., ... & American Heart Association. (2023). Cardiovascular-kidney-metabolic health: a presidential advisory from the American Heart Association.  Circulation ,  148 (20), 1606-1635. Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence.  Cmaj ,  174 (6), 801-809. https://www.slideshare.net/AshishPhulkar/circuit-training-ppt-autosaved https://www.slideshare.net/stuzarazun/cardiovascular-endurance https://www.slideshare.net/slideshow/muscularstrength-and-endurance/49189126 https://www.slideshare.net/slideshow/aerobic-lecture/7162774 https://www.slideshare.net/slideshow/shynaskippingropepptx-traditional-games/266436337

18. Thank you