1. Building Cardiorespiratory Endurance
L E S S O N 2
Building Cardiorespiratory Endurance
Lesson 2

2. Can You . . .
. . . define vigorous aerobic activity and list several examples?
. . . describe the FIT formula for developing cardiorespiratory endurance?
. . . calculate target heart rate zone for building cardiorespiratory endurance using two different heart rate methods?
. . . describe three guidelines for building self- confidence?

3. What is vigorous aerobic activity?

4. Vigorous Aerobic Activity
Vigorous aerobic activities are intense enough to elevate your heart rate above your threshold of training and into your target zone for cardiorespiratory endurance.
Vigorous aerobic activities build cardiorespiratory endurance.

5. What are some examples of vigorous aerobic activities?

6. Vigorous Aerobic Activities
Examples: Jogging, aerobic dance, biking, swimming, stair stepping
FIT formula for vigorous aerobics (step 2) and vigorous sport and recreation (step 3):
F = 3+ days per week
I = Reach target heart rate
T = At least 20 min/day

7. Hint: What is the FIT formula for vigorous aerobic activity?
How much vigorous physical activity is enough to build cardiorespiratory fitness?
Hint: What is the FIT formula for vigorous aerobic activity?

8. FIT Formula for Vigorous Aerobic Activity
Frequency: at least 3 times per week
Intensity*: above threshold heart rate
Time: 20 minutes per day
*Intensity for beginners (sedentary people) is different than for regular exercisers.
(continued)

9. FIT Formula for Vigorous Aerobic Activity (continued)
Threshold of training
Target heart rate zone
Current activity level
No regular vigorous activity
Some vigorous activity
Regular vigorous activity
Frequency
3 days a week for all fitness levels
3–6 days a week for all fitness levels
Intensity
Percentage
HRR
% max HR 50 70 60 80 84
50–70
70–85
60–80
80–91
70–89
84–95
Time
20 min for all activity levels
20–90 min for all activity levels
Based on ACSM's guidelines for exercise texting and prescription, 9th ed

10. Review Fitness Target Zone

11. How do you calculate a target heart rate zone for someone who participates in some vigorous activity?

12. Calculating Target Heart Rate Zones
Percent of maximal heart rate (% max HR)
Need a max HR*
Percent of heart rate reserve (% HRR)
Need a resting and a max HR*
*Max HR can be true or estimated max HR.

13. Target HR Range Using % max HR Method
Step 1: 220 – age = estimated max HR.
Step 2: estimated max HR × .60 (threshold %) = threshold heart rate.
Step 3: estimated max HR × .80 (threshold %) = target ceiling heart rate.

14. Threshold HR Using Percent of Heart Rate Reserve (% HRR) Method
Step 1: 220 − age = estimated max HR.
Step 2: estimated max HR − resting heart rate = heart rate reserve (HRR).
Step 3: HRR × resting heart rate = threshold heart rate.

15. Target Ceiling HR Using % HRR Method
Step 1: 220 − age = estimated max HR.
Step 2: estimated max HR − resting heart rate = heart rate reserve (HRR).
Step 3: HRR × resting heart rate = target ceiling heart rate.

16. Group Activity 1 Read the Taking Charge feature: Self- Confidence.
Answer the For Discussion questions.
Be prepared to discuss your answers with the class.

17. Taking Charge: Self-Confidence
For Discussion:
What are some reasons that people lack self- confidence? How can they increase their self- confidence?
What advice can you give Tony to get him to try new activities and stick with them?
What advice can you give Mei to help her be more comfortable in social situations?

18. What are some skills for building self-confidence?

19. Skills for Building Self-Confidence
Learn a new way of thinking.
Set your own standards for success.
Avoid competition if it causes you a problem.
Set small goals that you’re sure to reach.
Think and act on positive—not negative— ideas.