Equation Target Heart Rate = [(max HR – resting HR) x percent of intensity] + resting HR example Note: Estimated maximum HR = 220 – age, if maximum HR is not given directly Sample problem Fifty-five-year-old distillery owner Don Menandro Silverio has a resting heart rate of 60 beats per minute. He wants to know his training heart rate for the intensity level ranging between 60% and 70%. Given: Age = 55 years Resting HR = 60 beats/min Intensity Level → 60% to 70% (0.6 to 0.7) Minimum intensity level = 0.6 Maximum intensity level = 0.7 Estimated maximum HR = 220 – 55 = 165 beats/min For minimum target heart rate THR = [(165 bpm – 60 bpm) x 0.6] + 60 bpm Minimum THR = 123 beats/min For maximum target heart rate THR = [(165 bpm – 60 bpm) x 0.7] + 60 bpm THR = 133.5 beats/min Conclusion: Don Menandro Silverio’s target heart rate is between 123 beats per minute and 133.5 beats per minute given 60% and 70% minimum and maximum intensity levels, respectively. PHYSICAL FITNESS TEST
GROUP 2 BSCS-1A A fitness test, also known as a fitness assessment, is comprised of a series of exercises that help evaluate your overall health and physical status. There is wide of range of standardized tests used for these exams, some of which are intended for medical purposes and others of which establish whether you are qualified to participate (such as with the Army combat readiness test ). For general health and fitness purposes, the tests are considered the starting point for designing an appropriate exercise program. They are meant to ensure you won't be at risk of harm and provide the trainer with the insights needed to establish clear and effective fitness goals. General Health Evaluation Before starting a fitness program, it is important to share your medical history with your trainer and to get the necessary approvals from your doctor to proceed. Most fitness specialists will use one or more screening tools to help determine your baseline health. This may include obtaining vital sign measurements such as your height, weight, resting heart rate (RHR) , and resting blood pressure (RBP). Many trainers will also use a physical activity readiness questionnaire (PAR- Q) comprised of seven or more questions related to your general health. Among the questions, you may be asked about the types of medications you take, any problems you have with dizziness or pain, or any medical condition that may impair your ability to exercise. Body Composition Testing Body composition describes the different components that make up your total body weight, including your muscles, bones, and fat. The most common methods for estimating body composition include: Body mass index (BMI) , a generalized calculation of body fat based on your height and weight Skinfold measurements in which calipers are used to estimate how much body fat there is in a fold of skin.
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- Summer '17