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Name: Ashley Rein Brin

Year & Course:
Schedule & Time:

5 MINUTE JOG IN PLACE

Aerobic Activity/Cardio Respiratory test

Kindly answer the Following Questions

How did you feel during the aerobic workout?

During the aerobic workout, I felt tired but is satisfying because I know that workout helps us to be physically
fit. Also, it has benefits such as reduces risks for heart disease and it helps to control sugar.

How quickly did you recover during the cool-down? Why?

I recover for about 2 minutes, since I’m somehow doing exercise that’s why it made easier for me to cool
down.

Evaluation

1.What does aerobic mean?

Aerobic exercise is any sort of cardiovascular conditioning, which involves brisk walking, swimming, running,
and cycling.

2. Why Cardiorespiratory is important?

Cardiorespiratory fitness has lots of advantages. Heart disease, lung cancer, type 2 diabetes, stroke, and other
disorders can all be reduced with it. It also improves lung and heart health while also elevating feelings of well-
being.

3. What types of activities are aerobic?

Some aerobic exercise includes swimming, cycling, walking, running.

4. If you have a low resting heart rate, what does that mean?
A low heart rate may not be a problem for some people. It could indicate that you're in great shape. Heart
rates of less than 60 beats per minute are common in healthy young people and sportsmen. Bradycardia is a
symptom indicating a problem with the heart's electrical mechanism in certain people.
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Name:
Schedule & Time:

ACTIVITY
Compute and get all your Target Heart Rate from 10% to 100% using the formula:
= [(max HR − resting HR) × %Intensity] + resting HR

220 Theoretical Maximal Heart rate of an individual at birth

- (present age)
= Personal Max HR

220 - resting HR = X % Range = + resting HR = Intensity

- = X .1 = + = 10%

- = X .15 = + = 15%

- = X .2 = + = 20%

- = X .25 = + = 25%

- = X .3 = + = 30%

- = X .35 = + = 35%

- = X .4 = + = 40%

- = X .45 = + = 45%

- = X .5 = + = 50%

- = X .55 = + = 55%

- = X .6 = + = 60%

- = X .65 = + = 65%

- = X .7 = + = 70%

- = X .75 = + = 75%

- = X .8 = + = 80%

- = X .85 = + = 85%

- = X .9 = + = 90%

- = X .95 = + = 95%

- = X1 = + = 100
Legend:
Max HR: 220bpm - (your) Age = _______Personal Max HR
Resting HR: get full 1 minutes of pulse rate as soon as you wake up in the morning = _____beats/minute
% - when computing percentage move two decimals from the right = ex: .1, .15, .2, .25,.3,.35…………
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Cardio Respiratory test Formula for % range

5 minute- run Target Heart Rate
Name: Ashley Rein Brin
= [(max HR − resting HR) × %Intensity] + resting HR
Schedule time: _____________________________

220- age = Maximum heart rate (Approximately)

Formula: Heart rate training effect

220 Theoretical Maximal Heart rate of an individual at birth

% range
- (present age)
= Personal Max HR
10%
Get the training heart rate range.
=
15%
Lower end 10%------------------to---------------------Higher end 100%
=
20% Time 5 min. jog in place (10 sec.) x __ 6____
= 10 sec
40 + 10 sec Right after exercise 17 =___________
25%
1:50 + 10 sec 30 sec. after 39_=___________
=
3:30 + 10 sec 1 min. after 52 =___________
30%
5:40 + 10 sec 1 min., 30 sec. 41 =___________
=
35% STOP 2 min. after 63 =___________
=
40%
=
45% 210
= 200
50% 190
= 180
55% 170
= 160
60% 150
= 140
65% 130
= 120
70%
110
=
100
75%
90
=
80
80%
= 70
85% 60
= 50
90% 40
= 30
95% 20
= 10
100% R .A. 30 s 1:00 1:30 2:00
E ec.
=
Pulse rate Series3