Developing Your Aerobic/Cardiorespiratory (CR) Endurance Program

Name: Date:

Developing your Aerobic/Cardiorespiratory (CR) Endurance Program

Section 1 – SMART Goals

Goals should be SMART which stands for specific, measurable, attainable, relevant, and timeframe-specific. Ask the following questions to verify if you have written a SMART goal. Is itSpecific? Is itMeasurable? Is itAttainable? Is itRelevant (or realistic)? Is itTime bound?All goals should be aerobic/CR goals in nature andat least one goal must be linked to youraerobic pretest score.Only your aerobic pretest score should be used for this assignment. The other pretest scores will be used later in the semester.

List your SMART CR endurance goals and dates when you plan to achieve each:

Short-Term

Goal #1: / Date:
Goal #2: / Date:

Long-Term

Goal #1: / Date:
Goal #2: / Date:

Remember that the exercise portion of this class lasts eight weeks, so both your short-term and long-term goals should be within this time frame. For instance, your short-term goals can be for the next three weeks and the long-term goals for the end of the 8-week exercise program.

Section 2 – Warm up and Cool down

List the activities you are going to do for your warm up and cool down, and how much time you are going to spend on each.

Warm up exercise(s): / Time spent on warm up:
Cool down exercise(s): / Time spent on cool down:

Section 3 – FITT Plan (Frequency, Intensity, Type, and Time/Duration)

1. List the frequency of your CR endurance sessions

2. Calculate your intensity

Formula / Example: 33 year old / Yours
Predicted heart rate max (HRMax) 220 - age / 220 – 33 = 187 bpm

Use the predicted HRMax you calculated above on the following two calculations methods.

a. Maximum HR Method: 65% - 90% Intensity

Formula (round to nearest whole #) / Example: 33 year old / Yours
Lower end of HR target in 1 min 0.65 x (HRMax) / 0.65 x 187 = 122 bpm
Upper end of HR target in 1 min 0.9 x (HRMax) / 0.9 x 187 = 168 bpm

b. HR Reserve Method: 50% - 85% Intensity

This is a more individualized formula that takes into account a person’s age and resting HR, so I recommend you use these results for your exercise plan.

Formula (round to nearest whole #) / Example: 33 y/o with 85 bpm resting HR / Yours
HR Reserve = HRMax – Resting HR / 187 – 85 = 102
Lower end of HR target in 1 min [0.5 x (HRReserve)] + Rest HR / [0.5 x 102] + 85 = 136 bpm
Lower end of HR target in 15 sec / 136/4 = 34 beats in 15 sec
Upper end of HR target in 1 min [0.85 x (HRReserve)] + Rest HR / [0.85 x 102] + 85 = 172 bpm
Upper end of HR target in 15 sec / 172/4 = 43 beats in 15 sec

After you do all the calculations above, narrow your target HR range based on your fitness level so that your final intensity is the safest and most effective for you. For instance you can select 50% - 60% of your HR Reserve (beginner), 65% - 75% of your HR Reserve (intermediate), or 75% - 85% of your HR Reserve (advanced).

And when you fill out the table on Section 4, make sure the values you list on the intensity column are appropriate to your fitness level.

3. List the type(s) of exercise

4. List the time/duration of your CR endurance sessions

Section 4 – Summary

Type(s) / Frequency / Time/Duration / Intensity (from section 3 in bpm NOT %HR)

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