Bataluna, Angela mae b.

BSOAOUMN 1-C 2/22/22

Name: Section: Date:
Direction: Compute your Cardio Respiratory Training Zone and come up with your own cardio
exercise prescription based on the result applying the MFIT principle.
1. Estimate your own maximal heart rate (MHR)
Ex. MHR = 207 − (.70 × 20)
=(.70 x 20 )= 14
=207 – 14= 193
MHR= 193 bpm
Answer this:
MHR = 207 − (.70 × 20)
= (.70 x 20) = 14
= 207 – 14 = 193 bpm

2. Check your resting Resting Heart rate (RHR) sit quietly for 15-20 minutes take your pulse for
30 seconds and multiply by 2 = bpm
Ex. 34 x 2= 68 bpm
HR = 68 bpm
Answer this:
RHR= 42 x 2 = 84 bpm

4. Heart rate reserve (HRR) = MHR – RHR

HRR =MHR bpm - RHR beats
Ex. 193- 68 = 125 bpm HRR= 125 bpm
Answer this:
HRR= 193 – 84 = 109 bpm

5. Training intensity (TI) =

Ex. (30 % TI= HRR 125 X.30 + RHR 68 ) = TI=106 beats
Answer this:
● 109 × 30% TI + 84 = 116.7
● 109 × 40 % TI +84= 127.6
● 109 × 60 % TI +84= 149. 4
● 109 × 90 % TI +84= 182.1

6. Cardio respiratory training zone:

Ex. 30% TI = (125 X .30) + 68 = 106 bpm
40% TI = (125 X .40) + 68 = 118 bpm
50% TI = (125 X .50) + 68 = 131 bpm
Answer this:
30% TI = (109 X .30) + 84= 116.7bpm
40% TI = (109 X .40) + 84 = 127.6 bpm
50% TI = (109 X .50) + 84 = 138.5 bpm
60% TI = (109 X .60) +84 = 149.4 bpm
70% TI = (109 X .70) + 84 = 160.3 bpm
90% TI = (109 X .90) + 84 = 182.1 bpm

Mode/Type: List any activity or combination of aerobic activities that you will use in your cardio
respiratory training program:
 Cardiorespiratory exercise that I will gonna do are running, walking, dancing, jump rope,
biking. That is the easiest exercise that I think it will help to improve my
cardiorespiratory.
Time/Duration: Indicate the length of your exercise sessions:minutes
 20-30 minutes
Frequency: Indicate the days you will exercise:
Monday morning
Tuesday morning
Friday night
Saturday morning
Sunday morning