Question

name
block
date
lesson 8.2
directions: define the following words (from your textbook start on page 171).

term	definition	use the word in a sentence or draw a picture
heart rate reserve (hrr)
maximal heart rate
vigorous aerobics

lesson review

1. what is vigorous aerobic activity? give several examples.
2. what is the fit formula for developing cardiorespiratory endurance?
3. how can you determine your resting heart rate and estimate your max hr?
4. how can you determine your threshold of training and your target heart rate zone for building cardiorespiratory endurance? describe two methods.

Explanation:

Term Definitions & Sentences

1. Aerobic activity: Sustained physical exercise that uses oxygen to produce energy, improving cardiovascular health.
2. Heart Rate Reserve (HRR): The difference between maximum and resting heart rate, used to calculate exercise intensity.
3. Maximal Heart Rate: The highest number of times the heart can beat in one minute during intense exercise.
4. Vigorous Aerobics: High-intensity aerobic exercise that pushes the heart rate to 70-85% of maximum.

Lesson Review Answers

1. Defined vigorous aerobic activity as high-intensity, oxygen-dependent exercise, then provided common examples.
2. Outlined the FIT formula components specific to cardiorespiratory endurance.
3. Explained practical methods to measure resting heart rate and estimate maximum heart rate.
4. Covered calculation of training threshold/target heart rate zone, then described two standard cardio endurance building methods.

Answer:

Term Table

Term	Definition	Use in a sentence
Heart Rate Reserve (HRR)	The difference between a person's maximal heart rate and resting heart rate, used to gauge safe exercise intensity.	"My trainer used my heart rate reserve to set my workout intensity."
Maximal Heart Rate	The highest number of times the heart can contract in one minute during peak physical exertion.	"A common estimate for maximal heart rate is 220 minus your age."
Vigorous Aerobics	High-intensity aerobic exercise that elevates the heart rate to 70-85% of a person's maximal heart rate.	"Running uphill and jump rope are forms of vigorous aerobics I enjoy."

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Lesson Review

1. Vigorous aerobic activity is high-intensity, oxygen-dependent exercise that elevates the heart rate to 70-85% of a person's maximum heart rate, causing noticeable increases in breathing and heart rate. Examples include running, high-intensity interval training (HIIT), swimming laps, and jumping rope.
2. The FIT formula for cardiorespiratory endurance stands for:

• Frequency: 3-5 days per week
• Intensity: 60-85% of maximum heart rate, or 50-85% of heart rate reserve
• Time: 20-60 minutes of continuous or intermittent (with at least 10-minute bouts) aerobic activity

1. - Resting Heart Rate: Measure your pulse (wrist or neck) after waking up and before getting out of bed, count beats for 60 seconds (or count for 10 seconds and multiply by 6 for an estimate).

• Estimated Max HR: Use the standard formula: $\text{Max HR} = 220 - \text{your age}$

1. - Threshold of Training & Target Heart Rate Zone: First calculate heart rate reserve ($\text{HRR} = \text{Max HR} - \text{Resting HR}$). The lower threshold is $\text{Resting HR} + (0.50 \times \text{HRR})$, and the target zone is typically $\text{Resting HR} + (0.60 \times \text{HRR})$ to $\text{Resting HR} + (0.85 \times \text{HRR})$.

• Two methods to build cardiorespiratory endurance:

1. Continuous Training: Sustained, moderate-intensity aerobic activity (e.g., 40 minutes of steady brisk walking or cycling) 3-4 days per week.
2. Interval Training: Alternating short bursts of high-intensity exercise (e.g., 1 minute of sprinting) with periods of low-intensity recovery (e.g., 2 minutes of walking) for 20-30 minutes per session.