Resco,Rogelyn L.

BSP-1E
Ms,

QUIZ # 2:
FITT REGIME
 -FITT REGIME-
Design a FITT regime for the following case studies, and also
you need to get the different Maximum Heart Rate of the
following person base on the level of intensity that you need
to asses.

1.A 56-year-old woman who is overweight and lacks strength wants to get into
better physical shape. She wants to lose weight and gain muscle strength.

2. A 20-year-old male wants to enter a 5k road race and finish within the top 10
contestants.

3. A 70-year-old male wants to improve his cardiovascular system so he can get

off blood pressure medication.
 1. A 56-year-old woman who is overweight and lacks
strength wants to get into better physical shape. She wants
to lose weight and gain muscle strength.

=A 56-years-old woman who is overweight and lock strength should

consider a regular aerobic/cardio exercise with the use of treadmill to
lose weight and gain muscle strength.

FREQUENCY: 4-5 days a week

INTENSITY: Moderate Intensity 60%-70%

•220-56=164 MHR
•164×0.60=98 and 164×0.70=114
~A target heart rate zone for 56 year old woman is approximately
98-114 beats per minute.

TIME: Aim around 25-30 minutes a day to complete 150 minutes.

TYPE: Jogging with the use of Treadmill

 2. A 20-year-old male wants to enter a 5k road race and
finish within the top 10 contestants.

=A 20-years-old male who wants to enter a 5k road race and finish within
the top and contestant should focus strength exercises and leg exercises
like squat and deadlift, to develop a faster tempo and being able to go for
longer runs.

FREQUENCY: 4 days a week

INTENSITY: 4 sets of 10-12 reps.

High Intensity 70%-80%
•220-20=200 MHR
•200×0.70=140 and 200×0.80=160
~A target heart rate zone for a 20-years-old male is approximately
140-160 beats per minute.

TIME: Aims around 45 to 60 minutes a day.

TYPE: Any variou leg exercices such as Squats and Deadlift.

 3. A 70-year-old male wants to improve his cardiovascular
system so he can get off blood pressure medication.

=A 70-years-old male who wants to improve his cardio vascular systems we

can get of blood pressure medication should consider a regular aerobic
exercise/cardio exercise like brisk walking to increase his heart rate,
improves his blood circulation, and lower his blood pressure.

FREQUENCY: 5 days week

INTENSITY: Low Intensity 50%-60%

•220-70=150 MHR
•150×0.50=75 and 150×0.60=90
~A target heart rate zone for a 70-years-old man is approximately
75 to 90 beats
per minute.

TIME: Aims around 20-30 minutes a day to complete a total of 150

minutes

TYPE: Brisk walking