Designing a

Cardiorespiratory
Exercise Program

GROUP 1
1.Clients Infromations
 3

Client: CLARIZELLE HOPE LIPATA

Age: 20
Gender: Female
Weight:
Height:
Needs & Goals: Weight and Fat Loss
Interests: Dancing
Physical Fitness Level: Beginner – Sedentary
Exercise Habit: n/a
2.Assessment
ASSESSMENT (3-minute Step Test – 7- 5

inch Step Height):

Resting Heart Rate (RHR) – Carotid: 80 bpm

Post-Exercise Heart Rate – Carotid: 104
bpm
Heart Rate Max (HR max): 220-20 = 200
bpm
3.Initial Conditioning Stage
INITIAL CONDITIONING STAGE 7

(Week 1-6):
4.Warm Up
INITIAL CONDITIONING STAGE 9

(Week 1-6):
5.Main Workout
INITIAL CONDITIONING STAGE 11

(Week 1-6):
 12

MODE: Continuous Training (Group 2 Activities – Aerobic

Dance)
DURATION: 25 min. total work
COMPUTATIONS FOR PRESCRIBED INTENSITY (% of
Maximal Heart Rate Reserve (%HRR) Method and its
equivalent in RPE Scale):
SET 1:
Heart Rate Max (HR max): 220-20 = 200 bpm
Resting Heart Rate (RHR) – Carotid: 80 bpm
Exercise Intensity: 40% HRR/10 RPE
Target Exercise Heart Rate (THR) = %HRR (HRmax-HRrest) +
HRrest
= 40% x (200-80) + 80 = 128 bpm THR
 13

COMPUTATIONS FOR PRESCRIBED INTENSITY (%

of Maximal Heart Rate Reserve (%HRR) Method
and its equivalent in RPE Scale):
SET 2:
Heart Rate Max (HRmax): 220-20 = 200 bpm
Resting Heart Rate (RHrest) – Carotid: 80 bpm
Exercise Intensity: 60% HRR/12RPE
Target Exercise Heart Rate (THR) = %HRR
(HRmax-HRrest) + HRrest
= 60% x (200-80) + 80 = 152 bpm THR
 14

COMPUTATIONS FOR PRESCRIBED INTENSITY (%

of Maximal Heart Rate Reserve (%HRR) Method
and its equivalent in RPE Scale):
SET 3:
Heart Rate Max (HRmax): 220-20 = 200 bpm
Resting Heart Rate (RHrest) – Carotid: 80 bpm
Exercise Intensity: 50% HRR/11 RPE
Target Exercise Heart Rate (THR) = %HRR
(HRmax-HRrest) + HRrest
= 50% x (200-80) + 80 = 140 bpm THR
7.Cooldown
INITIAL CONDITIONING STAGE 16

(Week 1-6):
8.Improvement Stage
 18

IMPROVEMENT STAGE (Week 7-27):

5.Main Workout #1
 20

IMPROVEMENT STAGE (Week 7-27):

 21
MODE: Continuous Training (Group 2 Activities – Aerobic
Dancing)
DURATION: 40 min. total work

COMPUTATIONS FOR PRESCRIBED INTENSITY (% of

Maximal Heart Rate Reserve (%HRR) Method and its
equivalent in RPE Scale):
SET 1 & 4:
Heart Rate Max (HRmax): 220-20 = 200 bpm
Resting Heart Rate (RHrest) – Carotid: 80 bpm
Exercise Intensity: 50% HRR/11 RPE
Target Exercise Heart Rate (THR) = %HRR (HRmax-HRrest) +
HRrest
= 50% x (200-80) + 80 = 140 bpm THR
 22

COMPUTATIONS FOR PRESCRIBED INTENSITY (% of

Maximal Heart Rate Reserve (%HRR) Method and its
equivalent in RPE Scale):
SET 2:
Heart Rate Max (HRmax): 220-20 = 200 bpm
Resting Heart Rate (RHrest) – Carotid: 80 bpm
Exercise Intensity: 60% HRR/12RPE
Target Exercise Heart Rate (THR) = %HRR (HRmax-HRrest) +
HRrest
= 60% x (200-80) + 80 = 152 bpm THR
 23

COMPUTATIONS FOR PRESCRIBED INTENSITY (% of

Maximal Heart Rate Reserve (%HRR) Method and its
equivalent in RPE Scale):
SET 3:
Heart Rate Max (HRmax): 220-20 = 200 bpm
Resting Heart Rate (RHrest) – Carotid: 80 bpm
Exercise Intensity: 70% HRR/14 RPE
Target Exercise Heart Rate (THR) = %HRR (HRmax-HRrest) +
HRrest
= 70% x (200-80) + 80 = 164 bpm THR
5.Main Workout #2
 25

IMPROVEMENT STAGE (Week 7-27):

 26
MODE: Continuous Training (Group 1 Activities – Jogging &
Running)
DURATION: 30 min. Work, 3-6 min. Rest = 36 min. total
COMPUTATIONS FOR PRESCRIBED INTENSITY (% of
Maximal Heart Rate Reserve (%HRR) Method and its
equivalent in RPE Scale):
SET 1:
Heart Rate Max (HR max): 220-20 = 200 bpm
Resting Heart Rate (RHR) – Carotid: 80 bpm
Exercise Intensity: 58% HRR/11 RPE
Target Exercise Heart Rate (THR) = %HRR (HRmax-HRrest) +
HRrest
= 58% x (200-80) + 80 = 150 bpm THR
 27

COMPUTATIONS FOR PRESCRIBED INTENSITY (% of

Maximal Heart Rate Reserve (%HRR) Method and its
equivalent in RPE Scale):
SET 2:
Heart Rate Max (HRmax): 220-20 = 200 bpm
Resting Heart Rate (RHrest) – Carotid: 80 bpm
Exercise Intensity: 70% HRR/14 RPE
Target Exercise Heart Rate (THR) = %HRR (HRmax-HRrest) +
HRrest
= 70% x (200-80) + 80 = 164 bpm THR
 28

COMPUTATIONS FOR PRESCRIBED INTENSITY (% of

Maximal Heart Rate Reserve (%HRR) Method and its
equivalent in RPE Scale):
SET 3:
Heart Rate Max (HRmax): 220-20 = 200 bpm
Resting Heart Rate (RHrest) – Carotid: 80 bpm
Exercise Intensity: 80% HRR/15RPE
Target Exercise Heart Rate (THR) = %HRR (HRmax-HRrest) +
HRrest
= 80% x (200-80) + 80 = 176 bpm THR
8.Maintenance Stage
MAINTENANCE STAGE (Week 28- 30

Onwards):
MAINTENANCE STAGE (Week 28- 31

Onwards):
 32
MODE: Fartlek Training (Group 1 Activities – Jogging &
Running)
DURATION: 50 min. Work, 3-9 min. Rest = 59 min. total
COMPUTATIONS FOR PRESCRIBED INTENSITY (% of
Maximal Heart Rate Reserve (%HRR) Method and its
equivalent in RPE Scale):
Heart Rate Max (HRmax): 220-20 = 200 bpm
Resting Heart Rate (RHrest) – Carotid: 80 bpm
Exercise Intensity: 50%-85% HRR/11-16 RPE
Target Exercise Heart Rate (THR) = %HRR (HRmax-HRrest) +
HRrest
= 50% x (200-80) + 80 = 140 bpm THR
= 85% x (200-80) + 80 = 182 bpm THR
= 140-182 bpm THR