FITT Exercise

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My BMI is 19, dont have any medical history.

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N3335 Promoting Healthy Lifestyles Module 3: Exercise Prescription Submit by 2359 Saturday of Week 3. Name: Date: Overview: Exercise Prescription Expecting every individual to utilize the same exercise plan would be like expecting a doctor to prescribe the same medication, or dose of medication, without taking into account the individual’s age, weight, health status, or other medications. You will write an Exercise Prescription for yourself based on the FITT format: • Frequency - how often? • Intensity - how hard? (as measured by the Perceived Exertion Scale located at this link and summarized below: https://www.verywell.com/perceived-exertion-scale-1231117) RPE Levels of Perceived Exertion • Level 1: I'm watching TV and eating bonbons • Level 2: I'm comfortable and could maintain this pace all day long • Level 3: I'm still comfortable, but am breathing a bit harder • Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly • Level 5: I'm just above comfortable, am sweating more and can still talk easily • Level 6: I can still talk, but am slightly breathless • Level 7: I can still talk, but I don't really want to. I'm sweating like a pig • Level 8: I can grunt in response to your questions and can only keep this pace for a short time period • Level 9: I am probably going to die • Level 10: I am dead • Time - how long? • Type - mode of activity You will begin by calculating your own Body-Mass Index (BMI) and evaluating that value with regard to your age, general health status, and body type. You will also calculate your target heart rate range (65%-85%) using the Karvonen Formula found here: The Karvonen Formula. Then, you will set reasonable, measureable goals for each of the three health components and prescribe exercises that will help you reach those goals. Your plan should align with your goals and be realistic. Objectives: • Discuss the current recommendations for age-appropriate exercise. • Devise an Exercise Prescription for yourself. • Describe health promotion benefits of aerobic, strengthening, and stretching exercise. 1 ©2016 UTA College of Nursing and Health Innovation N3335 Promoting Healthy Lifestyles Rubric Use this rubric to guide your work on the assignment, “Exercise Prescription.” Task Current BMI Calculation and value Evaluation (Total 10 points) Accomplished BMI value and calculation (5 points) Detailed evaluation of BMI (in regard to age, general health status, and body type) Competent Needs Improvement BMI value only Missing BMI value (3 points) (0 points) General, vague statement about BMI No statement about BMI (3 points) (0 points) (5 points) FITT for Cardiovascular FITT components Heart Rates Rationale Detailed, appropriate, realistic FITT components General, unrealistic, or unmeasurable FITT components (20 points: 5 points each) (12 points: 3 points each) Resting heart rate, maximum heart rate, and exercise target heart rate range (65%85%) with calculation Resting heart rate, maximum heart rate, and exercise target heart rate range (65%85%) (5 points) (3 points) Clear, specific rationale Completed rationale, but not thorough or detailed ( 5 points) (Total 30 points) Inappropriate FITT components (0 points each) Missing any heart rates (0 points) No rationale (0 points) (3 points) FITT for Strength FITT components Strength goal Detailed, appropriate, realistic FITT components General, unrealistic, or unmeasurable FITT components (20 points: 5 points each) (12 points: 3 points each) Reasonable, measureable strength goal Strength goal (3 points) Inappropriate FITT components (0 points each) Missing strength goal (0 points) (5 points) 2 ©2016 UTA College of Nursing and Health Innovation N3335 Promoting Healthy Lifestyles Rationale (Total 30 points) Clear, specific rationale ( 5 points) Completed rationale, but not thorough or detailed No rationale (0 points) (3 points) FITT for Flexibility FITT components Detailed, appropriate, realistic FITT components (20 points: 5 points each) Flexibility goal Reasonable, measureable flexibility goal General or unrealistic FITT components Inappropriate FITT components (12 points: 3 points each) (0 points each) Flexibility goal (3 points) Missing flexibility goal (0 points) (5 points) Rationale (Total 30 points) Clear, specific rationale ( 5 points) Completed rationale, but not thorough or detailed No rationale (0 points) (3 points) 3 ©2016 UTA College of Nursing and Health Innovation N3335 Promoting Healthy Lifestyles Exercise Prescription: (Remember that goals must be realistic and measureable. Review your Health Promotion Contract for examples of how to write a measureable goal) My BMI (show calculation) = Detailed evaluation of BMI (explanation of what this number means to you): F I T T Frequency Intensity Time Type (How often?) (See levels 1-10 above) (How long?) (Mode of activity) Cardiovascular Resting rate:____ Max rate:______ Goal: My exercise target heart rate range (65%-85%) is_____________. Show calculation: ____ ______________ ______________ Why have you prescribed this specific cardiovascular plan given your current fitness level? Strength My measurable goal for strength is: ____________ ______________ ______________ 4 ©2016 UTA College of Nursing and Health Innovation N3335 Promoting Healthy Lifestyles Why have you prescribed this specific strength plan given your current fitness level? Flexibility My measurable goal for flexibility is: ____________ ______________ ______________ Why have you prescribed this specific flexibility plan given your current fitness level? 5 ©2016 UTA College of Nursing and Health Innovation
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N3335 Promoting Healthy Lifestyles

Module 3: Exercise Prescription
Submit by 2359 Saturday of Week 3.
Name:

Date:

March 16th,
2019

Overview: Exercise Prescription
Expecting every individual to utilize the same exercise plan would be like expecting a doctor to prescribe
the same medication, or dose of medication, without taking into account the individual’s age, weight, health
status, or other medications. You will write an Exercise Prescription for yourself based on the FITT format:
• Frequency - how often?
• Intensity - how hard? (as measured by the Perceived Exertion Scale located at this link and

summarized below: https://www.verywell.com/perceived-exertion-scale-1231117)
RPE Levels of Perceived Exertion



Level 1: I'm watching TV and eating bonbons



Level 2: I'm comfortable and could maintain this pace all day long



Level 3: I'm still comfortable, but am breathing a bit harder



Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly



Level 5: I'm just above comfortable, am sweating more and can still talk easily



Level 6: I can still talk, but am slightly breathless



Level 7: I can still talk, but I don't really want to. I'm sweating like a pig



Level 8: I can grunt in response to your questions and can only keep this pace for a short time period



Level 9: I am probably going to die



Level 10: I am dead

• Time - how long?
• Type - mode of activity

You will begin by calculating your own Body-Mass Index (BMI) and evaluating that value with
regard to your age, general health status, and body type. You will also calculate your target heart
rate range (65%-85%) using the Karvonen Formula found here: The K...


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