KINE 1164: Introduction to Physical Fitness & Wellness

Fitness Plan

  1. Cardiorespiratory Exercise Calculations
  2. Maximal Heart Rate (MHR)

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

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MHR = 207 — (.70 × age)

What is your MHR? ___________________bpm

  1. Resting Heart Rate (RHR)

Determine your resting heart rate (RHR) = __________bpm

  1. Heart Rate Reserve (HRR)

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


What is your HRR? __________________________beats

  1. 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

  1. 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%)?
    1. ______ to _____bpm
  2. What is your moderate-intensity cardiorespiratory training zone (40% to 60%)?
    1. _____ to ____bpm
  3. What is your vigorous-intensity cardiorespiratory training zone (60% to 90%)?
    1. ____ 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.




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 ALL 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.




Fill in the table to complete the Muscular Flexibility Prescription.

Be sure to include ALL required information. Do not modify the column headers (the top row).

Muscle Group Name of Stretch Sets 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 ALL required information. Do not modify the column headers (the top row).

Name of Exercise Sets

(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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