UTA NURS3335 Module 3 Assignment Exercise Prescription Latest 2020 November

NURS3335 Promoting Healthy Lifestyles

Module 3 Assignment

Exercise Prescription

Overview: Exercise Prescription

Expecting every individual to utilize the same exercise plan would be like expecting a doctor to prescribe the same medication, or dose of medication, without taking into account the individual’s age, weight, health status, or other medications. You will write an Exercise Prescription for yourself based on the FITT format:

•             Frequency – how often?

•             Intensity – how hard? (as measured by the Perceived Exertion Scale located at this link and summarized below: https://www.verywell.com/perceived-exertion-scale-1231117)

RPE Levels of Perceived Exertion

•             Level 1: I’m watching TV and eating bonbons

•             Level 2: I’m comfortable and could maintain this pace all day long

•             Level 3: I’m still comfortable, but am breathing a bit harder

•             Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly

•             Level 5: I’m just above comfortable, am sweating more and can still talk easily

•             Level 6: I can still talk, but am slightly breathless

•             Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig

•             Level 8: I can grunt in response to your questions and can only keep this pace for a short time period

•             Level 9: I am probably going to die

•             Level 10: I am dead

•             Time – how long?

•             Type – mode of activity

You will begin by calculating your own Body-Mass Index (BMI) and evaluating that value with regard to your age, general health status, and body type. You will also calculate your target heart rate range (65%-85%) using the Karvonen Formula found in your Reading and Media (specifically, the Calculating Target Heart Rates video) for this week. Then, you will set reasonable, measureablegoals for each of the three health components and prescribe exercises that will help you reach those goals. Your plan should align with your goals and be realistic.

Objectives:

•             Discuss the current recommendations for age-appropriate exercise.

•             Devise an Exercise Prescription for yourself.

•             Describe health promotion benefits of aerobic, strengthening, and stretching exercise.

Exercise Prescription: (Remember that goals must be realistic and measureable. Review your Health Promotion Contract for examples of how to write a measureable goal)

My BMI(show calculation)=

Detailed evaluation of BMI (explanation of what this number means to you):

	F Frequency (How often?)	I Intensity (See levels 1-10 above)	T Time (How long?)	T Type (Mode of activity)
Cardiovascular Resting rate:____ Max rate:______ Goal: My exercise target heart rate range (65%-85%)is_____________. Show calculation: ____ ______________ ______________
Why have you prescribed this specific cardiovascular plan given your current fitness level?
Strength My measurable goal for strength is: ____________ ______________ ______________
Why have you prescribed this specific strength plan given your current fitness level?
Flexibility My measurable goal for flexibility is: ____________ ______________ ______________
Why have you prescribed this specific flexibility plan given your current fitness level?