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  • Lab 3

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    Daniel Ochoa
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    This document outlines an exercise lab with specific current and final goals. The current goals are to walk a mile once a week, run a mile once a week, and jog regularly. The final goals are to run a mile three times a week, do 40 pushups without stopping, and jog daily for 15 minutes. It also lists types of physical activity, frequency, intensity, and time for soccer, cycling, and running a mile. Finally, it calculates maximum and target heart rate zones using two different methods.

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    This document outlines an exercise lab with specific current and final goals. The current goals are to walk a mile once a week, run a mile once a week, and jog regularly. The final goals are to run a mile three times a week, do 40 pushups without stopping, and jog daily for 15 minutes. It also lists types of physical activity, frequency, intensity, and time for soccer, cycling, and running a mile. Finally, it calculates maximum and target heart rate zones using two different methods.

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    © All Rights Reserved
    Flag for inappropriate content
    4 views1 page

    Lab 3

    Uploaded by

    Daniel Ochoa
    This document outlines an exercise lab with specific current and final goals. The current goals are to walk a mile once a week, run a mile once a week, and jog regularly. The final goals are to run a mile three times a week, do 40 pushups without stopping, and jog daily for 15 minutes. It also lists types of physical activity, frequency, intensity, and time for soccer, cycling, and running a mile. Finally, it calculates maximum and target heart rate zones using two different methods.

    Copyright:

    © All Rights Reserved
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    Lab 3.

    2
    1. Specific Goals:
    Current status
    - Walk a mile 1x a week
    - Run a mile 1x a week
    - Jog reg

    Final Goals
    - Run a mile 3x a week
    - do 40 pushups no break
    - jog daily 15 min

    Other goals: Do physical activity everyday for at least 30 min.


    2 & 3 & 4.
    Types of activity

    Frequency

    Intensity

    Time

    Soccer

    M, T, F, S

    11 RPE

    45 min

    Cycling

    T, W, F

    7 RPE

    30 min

    Run a mile

    M, TH, Su

    8 RPE

    30 min

    a. Maximum heart rate: 220 22 = 198


    Maximum Heart Rate Method
    65 % training intensity = 198bpm X 0.65 = 129
    90 % training intensity = 198bpm X 0.90 = 179
    Target heart rate zone = 129 to 179 bpm
    Heart Rate Reserve Method
    Resting heart rate: 71bpm
    Heart rate reserve = 198 bpm 71 bpm= 127
    50 % training intensity= (127 bpm X 0.50) + 71bpm= 135
    85 % training intensity = (127 bpm X .85) + 71 bpm= 179
    Target heart rate zone = 135 to 179 bpm

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