Question

The description for my person is: My profiled person is an 18-year-old female, she weighs 115 pounds, moderate to low. She exercises lightly every day by walking for 60-90 minutes each day. Her personal fitness goal is to tone and shape her body.

Cardiovascular Program –
Design a schedule of cardiovascular activities for your profiled person to include:

Five examples of activities that can be done non-stop, which involves the large muscle groups of the body (10 points).

Give the resting heart rate of your profiled person (10 points).

Identify the maximal heart rate for your profiled person. You must show your work or no points will be awarded (10 points).

Identify the target heart rate range of your profiled person. You must show your work or no points will be awarded (40 points).

In a 4 week period, how would your person demonstrate the FIT principles of frequency, intensity and time for Cardiovascular Fitness (20 points).

Answer 1

Answer: Five examples of activities that can be done non-stop, which involves the large muscle groups of the body:

Brisk walking or jogging

Cycling or spinning

Rowing or using an elliptical machine

Swimming or water aerobics

High-intensity interval training (HIIT) or circuit training

Resting heart rate of the profiled person: 60 bpm

Maximal heart rate for the profiled person: 202 bpm (calculated as 220 - age in years)

Target heart rate range for the profiled person:

Lower limit: 119 bpm (60% of maximal heart rate)

Upper limit: 162 bpm (80% of maximal heart rate)

(Note: The target heart rate range is based on the American Heart Association's recommendation of moderate-intensity exercise for healthy adults.)

In a 4 week period, the profiled person could demonstrate the FIT principles of cardiovascular fitness as follows:

Frequency: Perform cardiovascular activities at least 5 days a week, with 2 days of rest.

Intensity: Start with moderate-intensity activities at 60-70% of the maximal heart rate for the first 2 weeks, gradually increasing to 70-80% of the maximal heart rate for the next 2 weeks.

Time: Start with 30-40 minutes of continuous activity for the first 2 weeks, gradually increasing to 45-60 minutes for the next 2 weeks. Alternatively, the person could perform shorter bouts of higher-intensity activities (such as HIIT or circuit training) for 20-30 minutes.

Step-by-step explanation: