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Questions and Answers
What is the recommended frequency for participating in physical activity to improve cardiorespiratory endurance?
How do you calculate your target heart rate for cardiorespiratory endurance training?
Which of the following activities is NOT considered an aerobic activity suitable for a cardiorespiratory endurance program?
What should you do after reaching an acceptable level of cardiorespiratory fitness?
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Why is it important to gradually increase intensity and time during training sessions for cardiorespiratory endurance?
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Study Notes
Developing a Cardiorespiratory Endurance Program
- FITT Formula: A structured approach includes Frequency, Intensity, Time, and Type of exercise.
- Frequency: Aim for physical activity three to five days per week. Start at three days to meet fitness benefits; more than five days could result in injury or immune stress.
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Intensity: Exercise within your target heart rate of 65-85% of your maximum heart rate (Max HR).
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Max HR Calculation:
- Step One: 220 minus age equals Max HR.
- Step Two: Multiply the intensity percentage by Max HR for target heart rate.
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Max HR Calculation:
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Time: Duration of workouts depends on intensity levels. Higher pace means shorter duration:
- Example: Running briskly for 20-25 minutes or walking briskly for about 60 minutes is effective.
- Type: Choose aerobic exercises, including activities like aerobic dancing, cycling, hiking, jogging, soccer, swimming, and more for cardiorespiratory conditioning.
Maintaining Cardiorespiratory Endurance
- Improvement typically noticeable after four to six weeks of consistent training.
- Gradually increase the intensity and duration of workouts to continue making progress.
- As fitness improves, it becomes harder to achieve gains; adjust training load accordingly.
- Once a satisfactory level of fitness is reached, maintain activity at the same intensity at least three nonconsecutive days per week.
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Description
This quiz covers the essentials of developing a cardiorespiratory endurance program using the FITT formula. Learn how to structure your exercise routine with a focus on frequency, intensity, time, and type of activities for optimal fitness benefits. Get ready to take your fitness to the next level with insightful tips on target heart rates and effective workouts.
