HCS 334 Week 2 Assignment Cardiorespiratory Assessment and Prescription
Cardiorespiratory Assessment and Prescription. For this assignment, you will assess your personal cardiorespiratory fitness level and develop a cardiorespiratory exercise plan for yourself. If you are unable to personally complete any of these tasks due to health concerns, please contact your instructor immediately. For this assignment, you will:
Examine and describe the relationship between cardiorespiratory endurance and wellness using examples from your course text, Wellness: Concepts and Applications (8th ed.), and at least one scholarly article.
Assess your cardiorespiratory fitness level.
Complete either “The 1.5 Mile Run/Walk Test” (Assessment Activity 3-2 on page 103) or “The 3-Minute
Bench Step Test” (Assessment Activity 3-3 on page 105). The Rockport Fitness Walking Test is not an option as it is assigned in a previous course (HCS323).
Length of time to complete The 1.5 Mile Run/Walk Test or
Post-exercise heart rate (beats per minute-BPM) for one minute after The 3-Minute
Bench Step Test
Describe the conclusion you can make based on these results.
o Identify your fitness category based on your sex and age range.
3. Develop a cardiorespiratory exercise plan that will help you achieve the next level of fitness in your selected test.
The first step for developing an exercise plan is to determine your fitness goals. Typically, your goals should be to increase to the next higher fitness category level or to maintain your current fitness level. For this assignment, assume your goal is to achieve the next level of cardiorespiratory fitness for your selected test.
The next step is to examine current guidelines for fitness and decide how they can be incorporated into your plan. Review the exercise guidelines from the American College of Sports Medicine (ACSM), Institute of Medicine (IOM), and the American Heart Association (AHA) that are listed in Chapter 3 of Wellness: Concepts and Applications (8th ed.) on pages 82-83. Select at least three of these recommendations (you may select more) and explain why they would serve as a good basis as you create your exercise plan.
• Once you have settled on which guidelines to address, your exercise plan should incorporate the frequency, intensity, time or duration, and type or mode (FITT) principles to serve as an outline for what your plan will entail.
For this assignment, define and give a brief summary of each of the FITT principles of conditioning. Then, give a specific example for each principle within your plan.
o Frequency: How many days per week are you going to complete cardiorespiratory exercise? Remember that frequency is dependent upon intensity. Provide a justification for your selection. Which guidelines did you use to help you make this decision?
o Intensity: Calculate your target heart rate (THR) using the Karvonen formula presented on pages 84-85 in your course text, Wellness: Concepts and Applications (8th ed.), and in the Assessment Activity 3-4 on page 107.
Select the training intensity level based on your fitness level results from your selected assessment and using Table 3-3 on page 85. For example, if your assessment results indicate that you were an average fitness level, then you would select a training intensity level of 70%.
Indicate the target heart rate range at which you should complete your activity.
o Time (or duration): Use Table 3-2 to help you determine the duration of each exercise session based on frequency and intensity. Describe which evidence-based guidelines you are using to make your decision.
o Type (or mode): Refer to Tables 3-4 and 3-5 for ideas of different activities that you may be able to engage in to meet your cardiorespiratory exercise plans.
• Lastly, your exercise plan should contain an activity schedule in table form, so that it is easy for the plan
recipient to follow.
Complete the Assessment Activity 3-5 on page 109 of Wellness: Concepts and Applications (8th ed.) using the FITT information you came up with above.
Include the weekly activity schedule illustration of your exercise plan from this assessment in your assignment submission.
Your assignment must be at least five pages in length, excluding the title and reference pages.
It must include a minimum of two scholarly sources (one may be the course text) that are cited correctly. Your paper and all sources must be formatted according to APA style as outlined in the Ashford Writing Center.
Once you have located your scholarly sources, if you have questions or difficulty understanding the material, please contact your instructor prior to completing the assignment.
Within your text, Wellness: Concepts and Applications (8th ed.), you will notice numbers in superscript above portions of the text.
Important information for writing discussion questions and participation
Welcome to class
Hello class and welcome to the class and I will be your instructor for this course. This is a -week course and requires alot of time commitment, organization, and a high level of dedication. Please use the class syllabus to guide you through all the assignments required for the course. I have also attached the classroom policies to this announcement to know your expectations for this course. Please review this document carefully and ask me any questions if you do. You could email me at any time or send me a message via the “message” icon in halo if you need to contact me. I check my email regularly, so you should get a response within 24 hours. If you have not heard from me within 24 hours and need to contact me urgently, please send a follow up text to
I strongly encourage that you do not wait until the very last minute to complete your assignments. Your assignments in weeks 4 and 5 require early planning as you would need to present a teaching plan and interview a community health provider. I advise you look at the requirements for these assignments at the beginning of the course and plan accordingly. I have posted the YouTube link that explains all the class assignments in detail. It is required that you watch this 32-minute video as the assignments from week 3 through 5 require that you follow the instructions to the letter to succeed. Failure to complete these assignments according to instructions might lead to a zero. After watching the video, please schedule a one-on-one with me to discuss your topic for your project by the second week of class. Use this link to schedule a 15-minute session. Please, call me at the time of your appointment on my number. Please note that I will NOT call you.
Please, be advised I do NOT accept any assignments by email. If you are having technical issues with uploading an assignment, contact the technical department and inform me of the issue. If you have any issues that would prevent you from getting your assignments to me by the deadline, please inform me to request a possible extension. Note that working fulltime or overtime is no excuse for late assignments. There is a 5%-point deduction for every day your assignment is late. This only applies to approved extensions. Late assignments will not be accepted.
If you think you would be needing accommodations due to any reasons, please contact the appropriate department to request accommodations.
Plagiarism is highly prohibited. Please ensure you are citing your sources correctly using APA 7th edition. All assignments including discussion posts should be formatted in APA with the appropriate spacing, font, margin, and indents. Any papers not well formatted would be returned back to you, hence, I advise you review APA formatting style. I have attached a sample paper in APA format and will also post sample discussion responses in subsequent announcements.
Your initial discussion post should be a minimum of 200 words and response posts should be a minimum of 150 words. Be advised that I grade based on quality and not necessarily the number of words you post. A minimum of TWO references should be used for your initial post. For your response post, you do not need references as personal experiences would count as response posts. If you however cite anything from the literature for your response post, it is required that you cite your reference. You should include a minimum of THREE references for papers in this course. Please note that references should be no more than 5 years old except recommended as a resource for the class. Furthermore, for each discussion board question, you need ONE initial substantive response and TWO substantive responses to either your classmates or your instructor for a total of THREE responses. There are TWO discussion questions each week, hence, you need a total minimum of SIX discussion posts for each week. I usually post a discussion question each week. You could also respond to these as it would count towards your required SIX discussion posts for the week.
I understand this is a lot of information to cover in 5 weeks, however, the Bible says in Philippians 4:13 that we can do all things through Christ that strengthens us. Even in times like this, we are encouraged by God’s word that we have that ability in us to succeed with His strength. I pray that each and every one of you receives strength for this course and life generally as we navigate through this pandemic that is shaking our world today. Relax and enjoy the course!
Please read through the following information on writing a Discussion question response and participation posts.
Contact me if you have any questions.
Important information on Writing a Discussion Question
- Your response needs to be a minimum of 150 words (not including your list of references)
- There needs to be at least TWO references with ONE being a peer reviewed professional journal article.
- Include in-text citations in your response
- Do not include quotes—instead summarize and paraphrase the information
- Follow APA-7th edition
- Points will be deducted if the above is not followed
Participation –replies to your classmates or instructor
- A minimum of 6 responses per week, on at least 3 days of the week.
- Each response needs at least ONE reference with citations—best if it is a peer reviewed journal article
- Each response needs to be at least 75 words in length (does not include your list of references)
- Responses need to be substantive by bringing information to the discussion or further enhance the discussion. Responses of “I agree” or “great post” does not count for the word count.
- Follow APA 7th edition
- Points will be deducted if the above is not followed
- Remember to use and follow APA-7th edition for all weekly assignments, discussion questions, and participation points.
- Here are some helpful links
- The is a great resource