Name: Matthew Garman Date: 1 October 2016

Cardio Exercise Assignment

Instructions: Answer each question completely using the space provided and/or the back of the sheet. Write out
all of your work when calculations are required. Print neatly or type, illegible answers will receive no credit.

1.

Calculate your predicted maximal heart rate, include the equation you used and where you found it (if it

isnt an e quation I provided):

2.

Heart rate max is: 220-Age= 190

Age Predicted Heart Rate Max is: 208-(.7Age) = 187

85% Max Heart Rate is: (Age Predicted Heart Rate Max number) x .85= 158.95

Calculate your HR zone for moderate exercise using the max HR method, compare it to the same %

range using the Karvonen equation:

3.

Karvonen Method: 220-30=190-76=114x50%=57+76=133

Max Heart Rate Method: 220-30=190x0.50=95

List 2 forms of cardiorespiratory exercise that would be considered high-impact and 2 that would be

considered low-impact, explain why each exercise falls into the category you chose:

Low impact exercises include walking and elliptical/stair stepper training. The reason I have
provided these two forms in this category is because they involve large muscle groups, mainly the
core and legs to engage the cardiorespiratory system without causing the joints to crash or grind
when in motion.

High impact exercises include running and ECPs. The reason for putting these in this category are
for their creation of immense pressure on the joints. These tend to have motions that require springlike reactions to sustain themselves.

4.

Follow the PAR and use it to write out a FITT program for vigorous aerobic exercise:

Im assuming that you mean following a PAR-Q form to see if you can participate in a vigorous aerobic
exercise programs. I however, have limitations that intrude in some forms of exercise. I will produce a
program that does not take into account those limitations for this assignments purpose, I do not believe
is its intention.

F: For frequency, I would suggest that a minimum of 5 days a week with 2 non-consecutive days off for resting
purposes.
I: For intensity, I would suggest setting the exercise to raise your heart rate to 85% shortly before the end of the
exercise.
T: For Time, I would suggest no shorter than 30 minutes for cardio and no shorter than an hour for muscle
strength or endurance training sessions.
T: For Type, I would suggest having at a minimum of 8 exercises per session that have 3 alternatives per week
and 12 alternatives per month as to not become used to any one particular exercise during muscle strength and
endurance routines and for cardio have 5 alternating exercises per week with variances at to not become boring.

For an example of these together, I would suggest:

a) Monday - walk at a brisk pace for 1 hour with 50 yard sprints every 5 minutes. Also when
completed, the gym time is broken down to 2 sets of 12 reps for barbell bench press, barbell squats,
manual pull-ups, machine leg extensions, dumbbell bicep curls, butterfly kicks, dumbbell tricep
extensions, decline sit-ups. Stretching afterwards should consist of each muscle group worked
lasting for 3 sets of 15-30 seconds each.
b) Tuesday Elliptical trainer for 45 minutes at 15 resistances. The remainder of the day would be to
walk when there is an option too. At the end of this day it is important to stretch all muscle groups
for 3 sets of 15-30 seconds each in preparation of tomorrow.

c) Wednesday Run will consist of 4 miles at a 9-minute mile pace until completion. The gym will
consist of hip adduction and abduction, fireman leg sidekicks, incline and decline push-ups, seated
row machine, dumbbell 25 meter lounges, balancing ball situps, dumbbell flys, and sumo squats
with dumbbell. Three sets of 10 are performed for each exercise. Stretching also follows this routine
as it should for all; two sets of 15-30 seconds each muscle group should be performed.
d) Thursday - Day of rest and additional stretching.
e) Friday Bike machine for 1 hour at 15 resistances and a pace no slower than 70 revolutions per
minute and every 4th lap 80 revolutions per minute. The gym should encompass 4 sets of 8
repetitions consisting of incline and decline dumbbell press, Russian trunk twist, machine squats,
calf raises, individual dumbbell rows, barbell shoulder press, and chin-ups. Stretching also follows
this routine as it should for all; two sets of 15-30 seconds each muscle group should be performed.
f) Saturday Hiking route up a mountainous trail for an hour. When finished and back at the base
proceed to finding a flat spot to do regular and triangle push-ups, followed by 15-meter rear lounges,
seated frog extensions, burpees, side and lateral raises, V-ups, and windmill; each being performed 2
times with 15 repetitions. Yet again, stretching also follows this routine as it should for all; two sets
of 15-30 seconds each muscle group should be performed.
g) Sunday Day of rest and additional stretching.

5.

Give an example of an aerobic exercise that might be contraindicated for an individual with knee pain,

provide a rationale for your choice:

Biking in my opinion is a contradiction to knee injuries due to the repetitive nature to cast a lot of
resistance onto the individuals knees during the downward rotation/flexion. I myself have tremendous
trouble propelling a bike forward because of the flexion force required. Even though this exercise is less

impacting than, lets say running, a spring-like force is still necessary to maintain momentum. That
causes a lot of stress on those knees; making this choice less than optimal for aerobic exercise.