Health Opportunities Through Physical Education

Worksheet: Building Cardiorespiratory Endurance

Name: ________________________________
Carsen Otto Class: ___________________
9pe2 Date: ______________
2/14/18

In the last lesson you completed some calculations to determine your estimated maximum heart rate,
determined your estimated resting heart rate, and computed your heart rate range. In today’s lesson
you will determine your target heart rate zone.

Knowing how to compute your target heart rate zone will allow you to monitor your heart rate and
accurately determine if you are exercising at an intensity that is above your threshold of training so that
you can build cardiorespiratory endurance.

Part 1
Cardiorespiratory Endurance Field Tests
Step Test and One-Mile Run

Objective: To perform cardiorespiratory endurance tests

Procedure: Follow the instructions for the self-assessment in the “Cardiorespiratory Endurance” chapter
of your textbook. Do one or both of the tests and record your results in the chart. Use the
cardiorespiratory endurance rating charts in your textbook to determine your cardiorespiratory
endurance ratings for the step test and the one-mile run. Additional space has been provided for future
trials.

Cardiorespiratory Endurance
Test First trial Future trial Future trial
Step test Date: Date: Date:
Heart rate after test 100
Rating marginal fitness
One-mile run
Time 7:29
Rating good fitness

1. Are your results what you expected? Explain.

For the step test I wasn't expecting my heart rate to be 100 because during the activity I wasn't
very tired and my heart wasn't beating that much. I was not expecting my time for the one-mile run
to be good because I've never ran a mile before. I was also sort of expecting my time to be good
because
2. Which I'm very
of the activedo
two tests and I do
you a lot
think is of sports.
more accurate? Explain.

3. Do you feel you need to improve your cardiorespiratory endurance? If so, how could you
accomplish this?

1
 Health Opportunities Through Physical Education

Part 2
Calculating Target Heart Rate Zone
Cardiorespiratory Endurance: How Much Activity Is Enough?

Objective: To apply the FIT formula to cardiorespiratory activities

Procedure:

Part 1: First you will need to find your resting heart rate. Then follow the instructions in your
textbook, using two methods to calculate your target heart rate zone. Record your work on the
chart.
Part 2: Follow the instructions in your textbook to practice exercising within your target heart
rate zone.
Part 3: Follow the instructions in your textbook to expend 200 calories while exercising in your
target heart rate zone.

Part 1: Calculating Target Heart Rate Zone

1. My resting heart rate: _______________
76 bpm
(A) Heart rate range method (B) Percent of maximal heart rate method
Threshold heart rate Threshold heart rate
Step 1 220 Step 1 220
– ( your age) – ( your age)
= _________ (maximal heart rate) 205
= _________ (maximal heart rate)
Step 2 – _________ (resting heart rate) Step 2 × .65 (threshold percent)
= _________ (heart rate reserve) 133.25
= _________ (threshold heart rate)
Step 3 × .50 (threshold percent)
= _________ (50% of range)
+ _________ (resting heart rate)
= _________ (threshold heart rate)
Target ceiling rate Target ceiling rate
Step 1 220 Step 1 220
– ( your age) – ( your age)
= _________ (maximal heart rate) 205
= _________ (maximal heart rate)
Step 2 –_________ (resting heart rate) Step 2 × .90 (target ceiling percent)
= _________ (heart rate reserve) 184.5
= _________ (target ceiling heart rate)
Step 3 × .85 (target ceiling percent)
= _________ (85% of range)
+ _________ (resting heart rate)
= _________ (target ceiling heart rate)
Target heart rate zone Target heart rate zone
_________ to _________ beats per minute _________ to _________ beats per minute