Activity Workseet 4.

Reflective Question
Name:____________________________ Section:_______ Date:_________ Group no._____

Cardiorespiratory Exercise Prescription

Direction: Compute your Cardio Respiratory Training Zone

Intensity
1. Estimate your own maximal heart rate (MHR) MHR = 207 − (.70 × age)
MHR = 207 − (.70 ×____________) = ________ bpm
2. Resting heart rate (RHR) = ___________ bpm
3. Heart rate reserve (HRR) = MHR – RHR
HRR = __________bpm - _________ bpm = __________ beats
4. Training intensity (TI) = HRR × % TI + RHR 30% TI = × .30 + bpm 40% TI = × .40 + bpm 60%
TI = × .60 + bpm 90% TI = × .90 + bpm
5. Cardiorespiratory training zone:
30% TI = (_____ X .30) + _____ = _____ bpm
40% TI = (_____ X .40) + _____ = _____ bpm
50% TI = (_____ X .50) + _____ = _____ bpm
60% TI = (_____ X .60) + _____ = _____ bpm
70% TI = (_____ X .70) + _____ = _____ bpm
90% TI = (_____ X .90) + _____ = _____ bpm

Light-intensity cardiorespiratory training zone (30% to 40% TI): _____ to _____ bpm
Moderate-intensity cardiorespiratory training zone (40% to 60% TI): _____ to _____ bpm
Vigorous-intensity cardiorespiratory training zone (60% to 90% TI): _____ to _____ bpm

In doing some of your exercise workouts or programs, do you consciously consider and
follow significant principles such as FITT, exercise training principles, three phases of exercise
program? Why? Kindly explain your answer.(10points)
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Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
Activity Workseet 5. Knowledge Check
Name:____________________________ Section:_______ Date:_________ Group no._____
I. Encircle the letter of the best answer that corresponds to the following questions or
statements.
1. What is the recommended duration for cardio respiratory exercise per session?
a. 10-20 minutes b. 15-30 minutes c. 20-60 minutes d. 60-20 minutes

2. Rheena Lyz is currently aiming to improve her cardiorespiratory fitness. In order to

achiever best development on here goal, she needs to participate in a cardio workout
maintaining _____ training intensities.
a. 30-40% b. 40-60% c. 60-90% d. 70-90%

3. One good simple physical activity that we can consider to have and active lifestyle is
walking. What is the recommended number of steps per day of an individual is needed
to achieve this goal?
a. 1,000-5,000 b. 5,000-8,000 c. 8,000-9,000 d. 10,000-13,000

4. It refers to s light to moderate activity done prior to a work-out.

a. Guidelines b. Cool-down c. Warm-up d. Pre-test

5. Basic principle in doing exercise that means performing “more than the normal”
a. Progression b. Overload c. Reversibility d. Specificity

6. This principle of exercise can be sum up or simplify by the fact that “if you don’t use it,
you will lose it.”
a. Specificity b. Overload c. Reversibility d. Rest and Recovery

7. Jasper is teaching in special education school. He was assigned by his principal to come
up with an exercise program to develop the overall fitness of the students with special
needs. What is/are the primary consideration/s that he need/s to consider?
a. Principle of progression b. Principle of individuality
c. Principle of specificity d. All of the above

8. In executing stretching exercises, the degree of stretch should be…

a. to about 80 percent of capacity.
b. to mild tension at the end of the range of motion.
c. applied until the muscle(s) start shaking.
d. progressively increased until the desired stretch is attained.

9. The recommended number of repetitions for strength exercises for better health is
between_________.
a. 1 and 6 reps.
b. 4 and 10 reps.
c. 8 and 12 reps.
d. 10 and 25 reps.

10. Choose the letter that does not belong to the group.
a. Deep full squat, hero, and donkey kick
b. Knee pull down, knee to chest, swan stretch
c. Abdominal crunch, one leg stretch, quad stretch
d. Neck circling, hurdle stretch, standing toe touch

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance