N3335 Promoting Healthy Lifestyles
Overview: Exercise Prescription
Expecting every individual to utilize the same exercise plan would be like expecting a doctor to prescribe the same medication, or dose of medication, without taking into account the individual’s age, weight, health status, or other medications. You will write an Exercise Prescription for yourself based on the FITT format:
· Frequency – how often?
· Intensity – how hard? (as measured by the Perceived Exertion Scale located at this link and summarized below: https://www.verywell.com/perceived-exertion-scale-1231117)
RPE Levels of Perceived Exertion
· Level 1: I’m watching TV and eating bonbons
· Level 2: I’m comfortable and could maintain this pace all day long
· Level 3: I’m still comfortable, but am breathing a bit harder
· Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
· Level 5: I’m just above comfortable, am sweating more and can still talk easily
· Level 6: I can still talk, but am slightly breathless
· Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
· Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
· Level 9: I am probably going to die
· Level 10: I am dead
· Time – how long?
· Type – mode of activity
You will begin by calculating your own Body-Mass Index (BMI) and evaluating that value with regard to your age, general health status, and body type. You will also calculate your target heart rate range (65%-85%) using the Karvonen Formula found in your Reading and Media (specifically, the Calculating Target Heart Rates video) for this week. Then, you will set reasonable, measureable goals for each of the three health components and prescribe exercises that will help you reach those goals. Your plan should align with your goals and be realistic.
Objectives:
· Discuss the current recommendations for age-appropriate exercise.
· Devise an Exercise Prescription for yourself.
· Describe health promotion benefits of aerobic, strengthening, and stretching exercise. Rubric
Use this rubric to guide your work on the assignment, “Exercise Prescription.”
Task
Accomplished
Competent
Needs Improvement
Current BMI
Calculation and value
Evaluation
(Total 10 points)
BMI value and calculation
(5 points)
Detailed evaluation of BMI (in regard to age, general health status, and body type)
(5 points)
BMI value only
(3 points)
General, vague statement about BMI
(3 points)
Missing BMI value
(0 points)
No statement about BMI
(0 points)
FITT for Cardiovascular
FITT components
Heart Rates
Rationale
(Total 30 points)
Detailed, appropriate, realistic FITT components
(20 points: 5 points each)
Resting heart rate, maximum heart rate, and exercise target heart rate range (65%-85%) with calculation
(5 points)
Clear, specific rationale
( 5 points)
General, unrealistic, or unmeasurable FITT components
(12 points: 3 points each)
Resting heart rate, maximum heart rate, and exercise target heart rate range (65%-85%)
(3 points)
Completed rationale, but not thorough or detailed
(3 points)
Inappropriate FITT components
(0 points each)
Missing any heart rates (0 points)
No rationale
(0 points)
FITT for Strength
FITT components
Strength goal
Rationale
(Total 30 points)
Detailed, appropriate, realistic FITT components
(20 points: 5 points each)
Reasonable, measureable strength goal
(5 points)
Clear, specific rationale
( 5 points)
General, unrealistic, or unmeasurable FITT components
(12 points: 3 points each)
Strength goal (3 points)
Completed rationale, but not thorough or detailed
(3 points)
Inappropriate FITT components
(0 points each)
Missing strength goal
(0 points)
No rationale
(0 points)
FITT for Flexibility
FITT components
Flexibility goal
Rationale
(Total 30 points)
Detailed, appropriate, realistic FITT components
(20 points: 5 points each)
Reasonable, measureable flexibility goal
(5 points)
Clear, specific rationale
( 5 points)
General or unrealistic FITT components
(12 points: 3 points each)
Flexibility goal (3 points)
Completed rationale, but not thorough or detailed
(3 points)
Inappropriate FITT components
(0 points each)
Missing flexibility goal
(0 points)
No rationale
(0 points)
Exercise Prescription: (Remember that goals must be realistic and measureable. Review your Health Promotion Contract for examples of how to write a measureable goal)
My BMI (show calculation) =
Detailed evaluation of BMI (explanation of what this number means to you) :
F
Frequency
(How often?)
I
Intensity
(See levels 1-10 above)
T
Time
(How long?)
T
Type
(Mode of activity)
Cardiovascular
Resting rate:____
Max rate:______
Goal: My exercise target heart rate range (65%-85%) is_____________.
Show calculation: ____
______________
______________
Why have you prescribed this specific cardiovascular plan given your current fitness level?
Strength
My measurable goal for strength is: ____________
______________
______________
Why have you prescribed this specific strength plan given your current fitness level?
Flexibility
My measurable goal for flexibility is: ____________
______________
______________
Why have you prescribed this specific flexibility plan given your current fitness level?
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