Self Study Physical Activity PDF

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Self Study Baseline Physical Activity 1. It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity. Calculate your maximum heart rate and give the range of 55-85% of your MHR.

MHR: 220-19=201 bpm

201x.55=111

201x.85=179

2. What is your resting heart rate? Count your beats for 10 seconds and multiply by 6.

72 bpm

3. For this self-study you will need to track your steps from morning until night for 3 days total and just do what you would normally do. Please take a photo or screenshot of your pedometer, phone app or fitness monitor with the number of steps showing on the screen for the first 3 days. You should submit these photos along with the answers to these questions.

4. Report your steps for each of the three days.

Day 1: 5,911 steps Day 2: 3,229 steps Day 3: 4,711 steps

5. Calculate your baseline average for your 3 days.

Average: 4,617 steps

6. Next week, your self-study will ask you to find 3 days and increase the number of steps that you took from this week by 10%. Please calculate how many steps you will need to walk on each of your improvement days. For day 1 put in your baseline average and then add the 10%, for day 2 put in the day 1 plus 10% number and add another 10%.

Day 1: 5079 steps Day 2: 6092 steps Day 3: 7,311 steps

7. Name at least 4 strategies that you can use to increase the number of your steps by 10%.

4 strategies that I can increase the number of my steps is to 1) run on a treadmill, 2)ask friends to start looking for Christmas presents at Walmart which will make me walk in every aisle and have more steps, 3) have less hours in laying down in bed and watching TV and do something instead such as fixing my room and 4) try to take my friend’s dog for a walk or walk outside or in the track if the weather’s nice....