Application Activity 1-Writing a Cardiorespiratory Fitness Session

For this assignment you will write a warmup, estimate training intensity for a cardio workout, and a cooldown for 2 case studies. List the specific exercises/movements to be performed in each phase. Please note that while your math calculations will be the same, I do expect that the exercise session will be unique to each student. This is not a group assignment. Warm Up: You should include movements/activities and time spent (in seconds/minutes) for each of the following categories: General Warm up - In this first section of the warmup you should focus on big general movements to increase HR, core temp and circulation. Muscle Group Specific Warm Up - In this phase you should focus on the muscle groups that will be primarily used in this workout. Movement Specific Warm Up - In this phase you should focus on lower intensity versions of the exercises you will be doing in the warmup. Estimate Training Intensity: (estimate at 30%, 40%, 60%, and 90%) Maximum Heart Rate (MHR) = 207 - (.70 x age) = bpm Heart Rate Reserve (HRR) = MHR - RHR Training Intensity (TI) = HRR x % TI + RHR Cooldown: You should gradually lower intensity, continuing light movement until the HR slowly lowers. Then include any specific stretches and duration for each of them. Case Studies Susan is a 65-year-old woman who has no physical limitations. She has been cleared by her physician for moderate intensity exercise and has a goal of walking a 5K by May. She enjoys the row machine, stair climber, and walking with friends. She does not like the elliptical. Susan has a RHR of 76. Tim is a 25-year-old male that is training to run the St. Jude Marathon in December. He is currently active and is cleared for high intensity exercise by his physician and has no history of injury. He enjoys biking and being outside. He does not like working out with other people. Tim has a RHR of 68.