KINE 1164: Introduction to Physical Fitness & Wellness

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Fitness Plan

I. Cardiorespiratory Exercise Calculations

1. Maximal Heart Rate (MHR)

Estimate your own maximal heart rate (MHR) using the formula below:

MHR = 207 — (.70 × age)

What is your MHR? ___________________bpm

2. Resting Heart Rate (RHR)

Determine your resting heart rate (RHR) = __________bpm

3. Heart Rate Reserve (HRR)

Calculate your heart rate reserve (HRR) using the formula below:


What is your HRR? __________________________beats

4. Training intensity (TI)

Calculate your training intensity (TI) at various percentages using the formula below:

TI = HRR × % TI + RHR

30% TI=_________ × .30 + _______ = __________bpm

40% TI =_________ × .40 + _______ = __________bpm

60% TI =_________ × .60 + _______ = __________bpm

90% TI =_________ × .90 + _______ = __________bpm

5. Cardiorespiratory training zone

Fill in the blanks using the information from question #4 (above).

1. What is your light-intensity cardiorespiratory training zone (30% to 40%)?

a. ______ to _____bpm

2. What is your moderate-intensity cardiorespiratory training zone (40% to 60%)?

a. _____ to ____bpm

3. What is your vigorous-intensity cardiorespiratory training zone (60% to 90%)?

a. ____ to ____bpm

Cardiorespiratory Exercise

Write a cardio exercise prescription for yourself using the table below. Include ALL aspects of the FITT principle. Missing information will result in point reduction.

(What days of the week will you do this exercise?)


Intensity of exercise

(What is your target heart rate range goal for this exercise?)


(How long will you do this activity?)

Type of Exercise

(What mode of exercise will you do?)

Strength-Training Prescription

Design your own strength-training program using

a minimum of eight
exercises. Indicate the number of sets, repetitions, and approximate resistance that you will use. Also, state the days you will complete these exercises.

Most of you will perform 2 to 4 sets of 8 to 12 repetitions (reps) to fatigue. That means during the first set of repetitions you may not feel too fatigued, or tired. You should feel challenged to complete the second set and maybe have great difficulty in completing the last 1 or 2 reps.

Failing to include the minimum number of days, amount of exercises per day, sets, and reps will

result in a loss of points.

Fill in the table to complete the Strength Training Exercise Prescription

Be sure to include

required information. Do not modify the column headers (the top row).

Muscle Group

(What muscle group are your working?)

Days of the week

(What days of the week will you be exercising each muscle group?)

Name of exercise

(What is it called?)


(How much weight will you use?

**BW= Body Weight)


(How many groups of movements will you do?)


(How many individual movements will you complete?)

Muscular Flexibility Prescription

You should perform flexibility exercises

after every workout
. You should hold each stretch for
15 to 30 seconds and complete
2 to 4 sets. Your flexibility routine should include stretches for EVERY major muscle group.

If you are not which muscles are major muscle groups, you can look in the Muscular Fitness table. They are the muscle groups listed.

This Photo by Unknown Author is licensed under

Fill in the table to complete the Muscular Flexibility Prescription.

Be sure to include

required information. Do not modify the column headers (the top row).

Muscle Group

Name of Stretch


How long will you hold this stretch?

Low Back Conditioning Program

Fill in the table to complete the Low Back Conditioning Prescription.

Be sure to include

required information. Do not modify the column headers (the top row).

Name of Exercise


(How many groups of this exercise will you do?)


(How many individual movements will you do?)


(How many days of the week will you do this exercise?)



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