The document provides instructions for creating a personalized exercise program focused on cardiorespiratory endurance. It includes steps for making a copy of the template, setting specific and general fitness goals, selecting endurance activities, and determining exercise frequency, intensity, and duration. The program aims to improve overall fitness while tracking progress through measurable goals.
The document provides instructions for creating a personalized exercise program focused on cardiorespiratory endurance. It includes steps for making a copy of the template, setting specific and general fitness goals, selecting endurance activities, and determining exercise frequency, intensity, and duration. The program aims to improve overall fitness while tracking progress through measurable goals.
The document provides instructions for creating a personalized exercise program focused on cardiorespiratory endurance. It includes steps for making a copy of the template, setting specific and general fitness goals, selecting endurance activities, and determining exercise frequency, intensity, and duration. The program aims to improve overall fitness while tracking progress through measurable goals.
The document provides instructions for creating a personalized exercise program focused on cardiorespiratory endurance. It includes steps for making a copy of the template, setting specific and general fitness goals, selecting endurance activities, and determining exercise frequency, intensity, and duration. The program aims to improve overall fitness while tracking progress through measurable goals.
2. Then label your copy with your name followed by Lab 3.2 3. Then fill out your copy 4. In the File drop down menu choose download as a pdf and submit that into bCourses assignment 5. DO NOT TRY TO ALTER THE TEMPLATE COPY
Lab 3.2 Developing an Exercise Program for Cardiorespiratory Endurance
1. Goals. List goals for your cardiorespiratory endurance program. Your goals can be specific or general, short or long-term. In the first section, include specific, measurable goals that you can use to track the progress of your fitness program. These goals might be things like raising your cardiorespiratory fitness rating from fair to good or swimming laps for 30 minutes without resting. In the second section, include long-term and more qualitative goals, such as improving self-confidence and reducing your risk for chronic disease.
Specific Goals: Current Status
1. ______My current status is great (both evaluation results are superior) so my primary goal is to maintain my fitness rating_____________________________________________ 2. ____Active cardio for 30 minutes, at least 4 times a week _______________________________________________ 3. ___________Less smoking- 3 cigarettes per week ________________________________________
Final Goals 1. __________Healthier lung capacity _________________________________________ 2. _______________Reducing risks for chronic disease ____________________________________ 3. ___________________Losing body fat and gain more muscles ________________________________
Other Goals: __________________________Making daily routine healthier and
more planned______________________________
2. Type of Activities: Choose one or more endurance activities for your program. Examples includes: walking, jogging, cycling, aerobic dance, rowing, jump rope, soccer.
3. Frequency: One the program plan, fill in how often you plan to participate in each activity; the ACSM recommends participating in cardiorespiratory endurance exercise three-five days per week.
Program Plan
Frequency (X) Type of Activity Intensity Time M T W TH F SA SU (BPM or RPE) (min)
Weightlifting X X X X X 130-150 60-70
Swimming X X 130 40-45
Cardio (treadmill/stairmaster) X X X 130 30-40
Yoga X X 120 50
4. Intensity: Determine your exercise intensity using one of the following methods, and enter it on the program plan. Begin your program at a lower intensity and slowly increase intensity as your fitness improves, so select a range of intensities for your program. a. Target heart rate zone: Calculate target heart rate zone in the beats per minute and then calculate the corresponding 15-second exercise count by dividing the total count by 4. For example, the 15-second exercise counts corresponding to the target heart rate zone of 122-180 bpm would be 31-45 beats.
Maximum heart rate: 220 - ______20________ = ___200__________ bpm
Age (years)
Maximum Heart Rate Method
65% training intensity: ______130_____ bpm
90% training intensity: _____180______ bpm
Target heart rate zone: ____130______ to ___180______ bpm
15-second count = ___32.5____ to ___45____
Heart Rate Reserve Method
Resting heart rate: ____60________ bpm (taken after 10 min. of complete rest)
Target heart rate zone = __130______ to __180_____ bpm
15-sec count = __32.5_____ to ___45___
b. Rating of perceived exertion (RPE): If you prefer, determine an RPE
value that corresponds to your target heart rate range (See Fig. 3.6). 5. Time (Duration). A total time of 20- 60 minutes per exercise session is recommended; your duration of exercise will vary with intensity. For developing cardiorespiratory endurance, higher-intensity activities can be performed for a shorter duration; lower-intensity activities require longer duration. Enter a duration (or range of duration) on the program plan.
6. Volume: Volume is the product of frequency, intensity, and time. Vary each factor for a variety.
