Aerobic Fitness Activity Sheet - Activity 10.3 (Fitness For Life Teacher Resources And Materials)
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1
2Name: ______________________________ Class: ______________________________ Date: _____________
Activity 10.3
Aerobic Fitness: How Much Activity is Enough
Objective: To apply the FITT guidelines to aerobic fi tness activities.
Procedure:
Part 1: First you will need to fi nd your resting heart rate. Then use two methods to calculate your target
heart rate zone. Record your work on the charts below.
Part 2: Determine what you will need to do to practice exercising within your target heart rate zone.
Part 3: Determine what it would take to expend 200 calories while exercising in your target heart rate zone.
Part 1: Calculating Target Heart Rate Zone
1. My resting heart rate: ____________________ beats per minute (bpm)
(A) Heart rate reserve method
(B) Percent of maximal heart rate method
Threshold heart rate
Threshold heart rate
Step 1 208
Step 1 208
__________ (.70
your age)
__________ (.70
your age)
= __________ (maximal heart rate)
= __________ (maximal heart rate)
Step 2
__________ (resting heart rate)
Step 2
.60
(threshold percent)
= __________ (heart rate reserve)
__________ (50% of range)
Step 3
.50
(threshold percent)
= __________ (threshold heart rate)
__________ (50% of range)
__________ (resting heart rate)
= __________ (threshold heart rate)
__________ (lower heart rate)
Target ceiling rate
Threshold heart rate
Step 1 208
Step 1 208
__________ (.70
your age)
__________ (.70
your age)
= __________ (maximal heart rate)
= __________ (maximal heart rate)
Step 2
__________ (resting heart rate)
Step 2
.90
(target ceiling percent)
= __________ (heart rate reserve)
= __________ (target ceiling heart rate)
Step 3
.85
(target ceiling percent)
= __________ (85% of range)
__________ (resting heart rate)
= __________ (target ceiling heart rate)
__________ (higher heart rate)
Target heart rate zone
Target heart rate zone
__________ to __________ beat per minute
__________ to __________ beat per minute
Activity 10.3 Aerobic Fitness: How Much Activity is Enough?
From Fitness for life teacher resources and materials, 5th ed, by Charles B. Corbin, Karen McConnell, and Darren Dale, 2005, Champaign, IL: Human Kinetics.
From Physical Best activity guide: Middle and high school levels, 2nd edition, by NASPE, 2005, Champaign, IL: Human Kinetics.
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