ASSIGNMENT

Cardiovascular endurance training program

Subject Name:
Science of sports training
Submitted To:
Mr. Bilal Ahmed Qureshi
Submitted By:
Rani Ayesha Rafique
Roll No:
MPEF19M036
Session:
2019-2021
Submission Date:
18-11-2020
Data Collected from Harvard Step Test of my family members

Nafeesa Rafique 15.85% score

Aneesa Rani 36.42% score

Raisa Rafique 56.89% score

Rana Muhammad Anees 88.75% score

Rani Ayesha Rafique 73.17% score

Rana Muhammad Rais 19.67% score

Rana Muhamad Awais 56.25% score

Rani Faiza 58.82% score

Cardiovascular endurance training program for the person who

Has less score

Relationship Sister

Name Nafeesa Rafique

Age 30year

Weight 55kg

Height 152.4cm

Waist 36inches

Hip 38inches

Physical Activity Inactive

 Resting Heart Rate(30sec) 44 bpm

Normal Heart rate(30) 47 bpm

Score 15.86%

What is Fitt Rule?

The F.I.T.T principal is a great way of monitoring your exercise program.

F.I.T.T stand for frequency, intensity, time and type.

Frequency of exercise:
Frequency which refers to how many times per week

1 Intensity of exercise:

Intensity which refers to how hard to work

2 Time of exercise:

Time which refers to how long you exercise for.

3 Type of exercise:

Type which refers to the kind of exercise you undertake.

Cardiovascular Training Heart Rate Zone:

Heart Rate Zone 1: 50% - 60% of Max HR
Heart Rate Zone 2: 55% - 60% of Max HR
Heart Rate Zone 3: 60% -70% of Max HR
Hear Rate Zone 4: 65%-75% 0f Max HR
 First month cardiovascular endurance training program
Frequency of first month

3 days per week

Intensity of first month

50%-60% 0f Max HR

Type

1. Treadmill

2. Stepper

3. Elliptical

4. Jumping rope

Maximum Heart Rate Formula:

Maximum heart rate= 220 – age
=220-30
=190bpm (beats per minute)
Karvonen Formula:
Karvonen formula is a mathematical formula that helps you determine your target heart rate training
zone .The formula uses maximum and resting heart rate with the desired training intensity to get a target heart
rate.
Formula:
Target Heart Rate= [(max HR-resting HR)*%Intensity] + resting HR
Minimum Training Heart Rate:
= (190-88) * 50%+88
=102*50/100+88
=102*0.5+88
=51+88
=139bpm (Beats Per Minute)
Maximum Training Heart Rate:
Target Heart Rate= [(max HR- resting HR)*% Intensity] + resting HR
= (190-88)*60%+88
=102*60/100+88
=102*0.6+88
=61+88
=149bpm (Beats Per Minute)

Weeks Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercises

Week_1 10min Rest 12min Rest 15min Rest Rest Treadmill

Week_2 10 min Rest 12min Rest 15min Rest Rest Stepper

Week_3 10 min Rest 12min Rest 15min Rest Rest Elliptical

Week_4 10 min Rest 12min Rest 15min Rest Rest Jumping

rope
 Second month cardiovascular endurance training program

Frequency of first month

4 days per week

Intensity of first month

55%-65% 0f Max HR

Type

1. Stepper

2. Treadmill

3. Jumping jacks

4. Elliptical

Maximum Heart Rate Formula:

Maximum Heart Rate=220-Age

=220-30

=190bmp (beats per minute)

Karvonen Formula:

Karvonen formula is a mathematical formula that helps you determine your target
heart rate training zone .The formula uses maximum and resting heart rate with the desired
training intensity to get a target heart rate.

Formula:

Target Heart Rate= [(max HR-resting HR)*%Intensity] + resting HR

Minimum Training Heart Rate:

= (190-88) * 55%+88

=102*55/100+88
 =102*0.6+88

=61+88

=149bpm (Beats Per Minute)

Maximum Training Heart Rate:

Target Heart Rate= [(max HR- resting HR)*%Intensity] + resting HR

= (190-88)*65%+88

=102*65/100+88

=102*0.7+88

=72+88

=160bpm (Beats Per Minute)

Weeks Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercises

Week_1 12min Rest 14min Rest 16min Rest 17min Stepper

Week_2 12min Rest 14min Rest 16min Rest 17min Treadmill

Week_3 12min Rest 14min Rest 16min Rest 17min Jumping

jacks

Week_4 12min Rest 14min Rest 16min Rest 17min Elliptical

Third month cardiovascular endurance training program

Frequency of first month

5 days per week

 Intensity of first month

60%-70% 0f Max HR

Type

1. Cycling

2. Treadmill

3. Running

4. Jumping jacks

Maximum Heart Rate Formula:

Maximum Heart Rate=220-age

=220-30

=190bpm (Beats per Minute)

Karvonen Formula:

Karvonen formula is a mathematical formula that helps you determine your target
heart rate training zone .The formula uses maximum and resting heart rate with the desired
training intensity to get a target heart rate.

Formula:

Target Heart Rate= [(max HR-resting HR)*%Intensity] + resting HR

Minimum Training Heart Rate:

= (190-88) * 60%+88

=102*60/100+88

=102*0.6+88

=61+88

=149bpm (Beats Per Minute)

Maximum Training Heart Rate:

 Target Heart Rate= [(max HR- resting HR)*%Intensity] + resting HR

= (190-88)*70%+88

=102*70/100+88

=102*0.7+88

=72+88

=160bpm (Beats Per Minute)

Weeks Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercises

Week_1 15min Rest 16min 18min 19min Rest 20min Cycling

Week_2 15min Rest 16min 18min 19min Rest 20min Treadmill

Week_3 15min Rest 16min 18min 19min Rest 20min Running

Week_4 15min Rest 16min 18min 19min Rest 20min Jumping

jacks

Fourth month cardiovascular endurance training program

Frequency of first month

5 days per week

Intensity of first month

65%-75% 0f Max HR

Type

1. Walking

2. Cycling

3. Stepper
 4. Running

Maximum Heart Rate Formula:

Maximum Heart Rate=220-Age

=220-30
=190bpm (Beats per Minute)

Karvonen Formula:

Karvonen formula is a mathematical formula that helps you determine your target
heart rate training zone .The formula uses maximum and resting heart rate with the desired
training intensity to get a target heart rate.

Formula:

Target Heart Rate= [(max HR-resting HR)*%Intensity] + resting HR

Minimum Training Heart Rate:

= (190-88) * 65%+88

=102*65/100+88

=102*0.7+88

=72+88

=160bpm (Beats Per Minute)

Maximum Training Heart Rate:

Target Heart Rate= [(max HR- resting HR)*%Intensity] + resting HR

= (190-88)*75%+88

=102*75/100+88

=102*0.8+88

=82+88

=170bpm (Beats Per Minute)

Weeks Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercises

Week_1 20min Rest 22min 25min 27min Rest 30min Walking

Week_2 20min Rest 22min 25min 27min Rest 30min Cycling

Week_3 20min Rest 22min 25min 27min Rest 30min Stepper

Week_4 20min Rest 22min 25min 27min Rest 30min Running

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 Assignment # 3
One month strength training program
Subject Name:

Science of sports training

Submitted To:

Mr. Bilal Ahmad Qureshi

Submitted By:

Rani Ayesha Rafique

Roll No:

MPEF19M036

Session
2019-21

1
Introduction to strength and strength training psychological and
physiological benefits:
(1) Better cardiovascular health (2) Controlled blood sugar levels
(3) Reduced cancer risk (4) Lowered injury risks
(5) Strengthened mental health (6) Improved flexibility and mobility
(7) Elevated body image (8) Osteoporosis prevention and
management (9) Boosted brain health
(10) A longer lifespan

Volleyball Game
Major muscles and particular Sports skills
1.1 Sports skills

(1) Serving (2) Digging (3) Blocking (4) Setting (5) Attacking

1.2 Major muscles used in sports skills

(1) Pectorals major (2) Gastronomies (3) Biceps (4) Deltoid

(5) Hamstring (6) Quadriceps (7) Latissimus dorsi

FITT RULE
The FITT principal is the great way of monitoring your exercise program FITT
stand for Frequency, Intensity, time, and type.

Frequency of Exercise
Frequency which refers to how many times per week
Intensity of Exercise
Intensity which refers to how hard your work
Time of exercise
Time which refers to how long your exercise for

Type of exercise
Type which refers to the kind of exercise you under take

2
 1st week strength training program
Exercise Days Sets Repetitions Intensity

Barbell Push Press Monday and 1st set 2nd set 3rd set 1st set 2nd set 3rd set
Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

Seated Machine Monday and

Chest Press Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

Decline Barbell Monday and

Bench Press Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

Barbell Deadlift Monday and

Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

Monday and
Dumbbell Single-Leg Thursday 3 8-10 6-8 4-8 50% 75% 90-100%
Deadlift

Straight Leg Raises Monday and

Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

2nd week strength training program

Exercise Days Sets Repetitions Intensity

Dumbbell Lateral Tuesday 1st set 2nd set 3rd set 1st set 2ndset 3rd set
Raise and Friday 3 8-10 6-8 4-8 50% 75% 90-100%

Barbell Bench Press Tuesday

and Friday 3 8-10 6-8 4-8 50% 75% 90-100%

Chest press Tuesday

and Friday 3 8-10 6-8 4-8 50% 75% 90-100%

Decline Bench Tuesday

Dumbbell Pull-Over and Friday 3 8-10 6-8 4-8 50% 75% 90-100%

Single-leg deadlift Tuesday

and Friday 3 8-10 6-8 4-8 50% 75% 90-100%

Lateral Lunge Tuesday

and Friday 3 8-10 6-8 4-8 50% 75% 90-100%

3
 3rd week strength training program
Exercise Days Sets Repetitions Intensity

Seated Overhead Monday and 1st set 2nd set 3rd set 1st set 2nd set 3rd set
Dumbbell Press Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

Incline Dumbbell Monday and

Press Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

Low-Incline Barbell Monday and

Bench Press Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

Single-Arm Dumbbell Monday and

Row Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

Seated leg curl Monday and

Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

Overhead Squat Monday and

Thursday 3 8-10 6-8 4-8 50% 75% 90-100%

4rd week strength training program

Exercise Days Sets Repetitions Intensity

Dumbbell Incline Tuesday and 1st set 2nd set 3rd set 1st set 2nd set 3rd set
Row Friday 3 8-10 6-8 4-8 50% 75% 90-100%
Flat Bench Dumbbell Tuesday and
Press Friday 3 8-10 6-8 4-8 50% 75% 90-100%
Machine Decline Tuesday and
Press Friday 3 8-10 6-8 4-8 50% 75% 90-100%

Bent-Over Barbell Tuesday and

Row Friday 3 8-10 6-8 4-8 50% 75% 90-100%
Cable pull through Tuesday and
Friday 3 8-10 6-8 4-8 50% 75% 90-100%
Tuesday and
Friday 3 8-10 6-8 4-8 50% 75% 90-100%
Step-ups

4
Pics of resistance exercise starting and ending points

5
6
 References
1. Saeterbakken, A. H., & Fimland, M. S. (2013). Effects of body position and loadin g
modality on muscle activity and strength in shoulder presse s. The Journal of Strength
& Conditioning Research, 27(7), 1824-1831.
2. Sweeney, S. (2014). Electromyographic Analysis Of the Deltoid Muscle During
Various Shoulder Exercises(Doctoral dissertation), University of WisconsinLaCrosse.
3. McAllister, M. J., Schilling, B. K., Hammond, K. G., Weiss, L. W., & Farney, T. M.
(2013). Effect of grip width on electromyographic activity during the upright row. The
Journal of Strength & Conditioning Research, 27(1), 181-187.
4. Welsch, E. A., Bird, M., & Mayhew, J. L. (2005). Electromyographic activity of the
pectoralis major and anterior deltoid muscles during three upper-body lifts. Journal
of Strength and Conditioning Research, 19(2), 449–452. doi:10.1519/14513.1
5. Barnett, C., Kippers, V., & Turner, P. (1995). Effects of Variations of the Bench Press
Exercise on the EMG Activity of Five Shoulder Muscles. Journal of Strength and
Conditioning Research, 9(4), 222.
6. McCaw, S., & Friday, J. (1994). A Comparison of Muscle Activity between a Free
Weight and Machine Bench Press. Journal of Strength and Conditioning Research,
8(4), 259–264.
7. Junior, V., Gentil, P., Oliveira, E., & Carmo, J. (2007). Comparison among the EMG
activity of the pectoralis major, anterior deltoidis and triceps brachii during the
bench press and peck deck exercises. Revista Brasileira de Medicina do Esporte, 13

8. Escamilla, R. F., Francisco, A. C., Kayes, A. V., Speer, K. P., & Moorman, C. T.
(2002). An electromyographic analysis of sumo and conventional style deadlifts.
Medicine & Science in Sports & Exercise, 34(4), 682-6889
9. Fenwick, C. M. J., Brown, S. H. M., & McGill, S. M. (2009). Comparison of different
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stiffness. Journal of Strength and Conditioning Research/National Strength &
Conditioning Association, 23(5), 1408-1417.