SELF-ASSESSMENT FOR EXERCISES

I. CALCULATE YOUR TARGET HEART TRAINING ZONE

Determine your target heart zone for Zumba of your selected range by following the procedure below. During your workout, attempt to keep
your heart rate within your target heart zone. First, find your resting heart rate (RHR) buy taking your pulse for 1 minute while seated. Next, find
your maximum heart rate (MHR) by subtracting your age from 220. Then, apply the rest of the formula below to determine the lower and upper
limits of your training heart zone.

1. Determine your MHR

220 – (age) = _________________ = (MHR)

Therefore, your maximum heart rate is ______________ beats per minute.

2. Subtract RHR from your MHR

MHR – RHR = _____________________

3. To find the lower limit, your answer in #2 should be multiplied by .60 (60%), then add your RHR.

Answer in #2 X .60 = __________ + your RHR __________ = ___________ (lower limit)

4. To find your upper limit, your answer in #2 should be multiplied by .80 (80%), then add your RHR

Answer in #2 X .80 = __________ + your RHR __________ = ___________ (upper limit)

NOTE: YOU HAVE TO MAINTAIN A TARGET HEART ZONE RATE above ______________ beats per minute

Below _____________ beats per minute

II. MY ZUMBA LATINO WORKOUT

1. Individually, choose any Zumba (Latino) Workout Video you wish to try that lasts for 4-5 minutes as your fitness activity starting today till the
last session.

2. In your progress chart, monitor your heart rate and your performance as you go through the chosen workout (warm-up, workout session, and
cool down). Follow FITT principles. See Table for Zumba Workout Guide below for the progress of your Fitness Program.

3. Take a video of yourself working out in the next two weeks (exercise schedule: during PATHFIT Class, and free time on Saturday and Sunday,
the time must be reflected in your progress chart).

4. Make it sure you start with warm-up/ stretching/ conditioning exercises, then followed by the Zumba Workout, and cool down.

PERSONAL FITNESS MONITORING CHART GUIDE

NAME: My RHR My MHR My Training Upper Limit (.80) Weight (in kgs)
Heart rate Lower limit (.60) Height (in cms)
MY ZUMBA WORKOUT PROGRAM
PF YR and Sec: PF Class day Saturday (1- Sunday PF Class Day Saturday Sunday For Final
(January 18 23-21) (1-24-21) (January 25 (1-30-21) (1 31-21)
Term
week) week) (February 1st
Week)
Time: Time: Time: Time: Time: Time: Time:
F 2 repeats 2 repeats 3 repeats 1 moderate 4 repeats 1 set of old New 3-5
(moderate (same (same workout Same as of low intensity minutes
workout) moderate moderate 2 repeats January 25 workout group routine
workout) workout) of a new week Fast paced
faster phased 1 moderate 5 repeats workout
workout workout of the new
3 repeats workout
of a new
faster phased
workout
I 2 sets/ low 2 sets 3 sets 3 sets 4 sets 6 sets 1 set
intensity low intensity low intensity High intensity High intensity High intensity High intensity
T 10 minutes 10 minutes 15 minutes 15 minutes 20 minutes 30 minutes 3 minutes
T Zumba Latino Zumba Latino Zumba Latino Zumba Latino Zumba Latino Zumba Latino Zumba Latino
Food and dessert B- B- B- B- B- B- B-

L- L- L- L- L- L- L–

D- D- D- D- D- D- D-
Water (# of Example:
glasses per 4 glasses/ 500
workout/ ml ml (before
consumed) WU)
4 glasses
(after WU)
My HEARTRATE (in Before WU- Before WU- Before WU- Before WU- Before WU- Before WU- Before WU-
1 minute) Ex.: 50 bpm
WU – Warm-Up After WU After WU After WU After WU After WU After WU After WU
WS – Workout Ex.: 90bpm
Session/ Zumba After WS After WS After WS After WS After WS After WS After WS
CD – Cool Down Ex.: 105 bpm
After CD After CD After CD After CD After CD After CD After CD
Ex.: 55 bpm
FOCUS OF MY Example: Example: Example: Example: Fill here Fill here Fill here
WORKOUT
(check your HRFC Flexibility Flexibility Flexibility Flexibility
and SFC) Endurance Endurance Endurance
Stamina Stamina
Cardio Agility
Balance Speed

My ULTIMATE Example: weight loss

GOAL