Performance Task5.

Cardiorespiratory Exercise Prescription

Name: ASHLEY NICOLE A. ABELA Section: BSME 1-4 Date: NOV. 29, 2023 Group no.1

Direction: Compute your Cardiorespiratory Training Zone and come up with your own cardio exercise
prescription based on the result applying the MFIT principle.

Intensity
1. Estimate your own maximal heart rate (MHR) MHR = 207 − (.70 × age)
19
MHR = 207 − (.70 ×____________) 193.7 bpm
= ________
84
2. Resting heart rate (RHR) = ___________ bpm
3. Heart rate reserve (HRR) = MHR – RHR
193.7
HRR = __________bpm 84
- _________ 109.7
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 = (_____ 84 = _____
109.7 X .30) + _____ 116.91 bpm
40% TI = (_____ 84 = _____
109.7 X .40) + _____ 127.88 bpm
50% TI = (_____ 84 = _____
109.7 X .50) + _____ 138.85 bpm
109.7 84 149.82 bpm
60% TI = (_____ X .60) + _____ = _____
70% TI = (_____ 84 = _____
109.7 X .70) + _____ 160.79 bpm
90% TI = (_____ 84 = _____
109.7 X .90) + _____ 182.73 bpm
Light-intensity cardiorespiratory training zone (30% to 40% TI): _____
116.91 to _____
127.88 bpm
Moderate-intensity cardiorespiratory training zone (40% to 60% TI): _____
127.88 to 149.82
_____ bpm
Vigorous-intensity cardiorespiratory training zone (60% to 90% TI): _____ to _____
149.82 182.73 bpm

Mode/Type: List any activity or combination of aerobic activities that you will use in your
cardiorespiratory training program:
Brisk Walking
_____________________________________________________________________________________
Jumping Rope
_____________________________________________________________________________________
Playing Badminton
_____________________________________________________________________________________
Static Stretching (Hamstring Stretch, Quadriceps Stretch, and Shoulder Stretch)
_____________________________________________________________________________________
C. The Exercise Program (Frequency, Intensity and Time)
The following is your weekly program for development of cardiorespiratory endurance.
• If you are in the poor or fair cardiorespiratory fitness category, start with a light
intensity training zone (30-40%)
• If you are in the average category, you may start with a moderate intensity
training zone (40-60%)
• If you are already active and in the good or excellent category, you may start
with a moderate intensity training zone (40-60%) or you may opt to start with high
intensity training zone (60%-90%)
For the purpose of the accomplishment of the task, you (students) are required to
implement at least 1-2 weeks of the exercise program. But it is encouraged to continue with the
12-week program.

Time/Duration: Indicate the length of your exercise sessions:____45-60_________ minutes

For my 60-minute workout, I start with a 15-minute brisk walking session, followed by 10
minutes of jumping rope. Next, I spend 20 minutes playing badminton to keep things dynamic. To wrap
up, I dedicate the final 15 minutes to my static stretching routine, focusing on hamstring, quadriceps,
and shoulder stretches for flexibility and cooldown.

Frequency: Indicate the days you will exercise:

Sunday Complete routine
Monday Brisk walking and Static Stretching
Tuesday Complete routine
Wednesday
Thursday Brisk walking and Static Stretching
Friday Complete routine
Saturday Playing Badminton

D. Reflective Questions
After accomplishing the task (1-2 weeks of cardio program), kindly share briefly your experiences.

At first, it was hard adjusting my time allocation as exercising is not part of my daily routine. But
as days passed, it gradually became a part of my day. During days with classes, I tend to do them before
the class; however, there are days when I wake up a little later than usual, so I have to move them after
class. I manage to do the activity even though I have limited space. If fortunate enough that the other
tenants in the dorm are not around, I would use the kitchen area to do the routines. As for playing
badminton, luckily, the dorm has a space outside to play. Also, children around the area also play
badminton. I am also able to play when I went back home to Batangas during holidays.

Did you accomplish the task smoothly or did you encounter any unexpected problems along the way?
How did you solve the problem. Explain your answer.
On the first day, I found time management to be my initial problem. But, as I realized it on the
first day, I came up with a daily division of time for the succeeding days. I made time allocations for every
task that I must accomplish that day. During days when I have all-day classes, I would just do some
moderate training exercises.

Second, I find it a little hard to adjust my body. I am not doing exercises regularly, so my body is
not that used to the movements. To solve this, I started my routine with a warm-up before going straight
ahead to moderate until vigorous exercises and then proceeded to cool down so that I would be able to
lessen or prevent having muscle cramps.
Third is limited space. I am still working this one out. But I can still routines inside and near my
dorm.

Any realization or lesson that you learned from the task? Kindly share.

After doing this exercise routine, I realized I should have started it earlier. It just feels good to
move and work out again after such a long time. I also noticed how my body has changed over time.
When I move, my bones feel different compared to what I remember from the last time I exercised,
which seems like forever ago.

It made me think about how we should not ignore our physical health because, in the end, we
cannot really do much without a healthy body and mind. And you can only get that through a healthy
lifestyle.
 But at the same time, I realized I need to be mindful of what my body can handle. I should do
exercises that match what my body can do, without pushing it too hard. It is all about finding the right
balance.