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# NAME:_______________________________

HOUR:__________

FITNESS EXAMINATION
PURPOSE: With the knowledge obtained in the fitness unit students should now be able to apply these
concepts to everyday life scenarios for the improvement of their personal health and well being.
SCENARIO 1: TIMMY and ANGELA NEED A LITTLE HELP.

1. A normal weight range is from 18.5 to 25 on the Body Mass Index Scale. If Timmy is 6’0” tall
and weighs 125 lbs what would be a good goal for Timmy’s over the course of the next month or
two?

2. Angela has a BMI of 30 and is 5’ 4”. What is her weight in LBS? ___________
a. How much weight would Angela have to lose to be considered @ a healthy weight?

b. Knowing the healthy way to lose weight how many weeks would it take for Angela to
lose the necessary weight to be healthy?

SCENARIO 2: GINA AND HER GOAL TO LOSE WEIGHT
Gina went out for a run with a heart monitor and ran for forty five minutes and maintained a heart
rate of 156 bpm (beats per minute). Her resting heart rate is 70bpm. Gina’s goal is to lose five pounds in
five weeks. You being an expert in fitness and having the knowledge you now know please utilize the
following steps to tell Gina if she will meet her goal.
GINA:

AGE: 20

HEIGHT: 5’7”

WEIGHT 150lbs.

3. What is Gina’s Maximum Heart Rate (must show calculations)? Please write her maximum heart
rate in the appropriate line space below.

4. What is Gina’s Target Heart Rate Zone (must show calculations)? Please place the low end and
the high end of her THR Zone on the appropriate lines below.

5. Knowing Gina ran for 45 minutes @ a heart rate of 156 bpm is she performing the appropriate
amount of time needed to gain cardiorespiritory benefits? Please explain?

6. According to the F.I.T.T principle how many times a week would Gina need to perform the
appropriate cardiorespiratory workout to achieve her goal?

TIME SPENT IN TARGET HEART RATE ZONE

70
RHR

THR ZONE
60min

MHR
20min

7. In order to help Gina we would like to also give her a diet analysis, can you please calculate
Gina’s BMR (basal Metabolic Rate), activity Calories, and Daily Caloric Needs?

BMR =__________
ACTIVITY calories =__________
Daily Caloric Needs = _________
a. Utilizing her Daily caloric needs please inform me (knowing she wants to lose one pound
a week), how many calories should Gina consume on a daily basis? ____________
calories/day.

8. Utilizing F.I.T.T please tell Gina the specifics for her workout program.

F.-

I-

T-

T-

SCENARIO 3: JAMAL GETTING BUFF
A young freshman boy at Rangeview High School enters coach Gonzales’s weight class and has a goal to
gain five pounds in muscle over the course of eighteen weeks. Coach Gonzales agrees to help Jamal
9. What two components of fitness would be primarily stressed during coach Gonzales’s weight
class? Explain each one.
_______________________ -

_______________________ -

10. Of the six essential nutrients the body needs (nutrition unit). What nutrient would you most stress
this young man should increase? Explain why.

11. Jamal believes that in order to be fit he must be an elite athlete. Please explain to Jamal what
physical fitness actually is.

12. Jamal should also work on his flexability throughout his muscular development. Please explain
what flexability is, and why it should be incorporated into his regular workout routines.