6 Weeks Fitness program for Cardiorespiratory

The assignment is focused on developing a six week plan for a cardiorespiratory patient helping him reach his required level of activeness and achieve his required health outcomes. It includes required tests, baseline health requirements, vital sign measurement, resting heart rate, resting blood pressure, Astrand Treadmill test, and PAR-Q. The 6-week cardio-respiratory fitness program includes warm-up sessions, kick start exercises, running, core strength program, and large muscle group exercises. References are also provided.

6 Weeks Fitness program for Cardiorespiratory

Cardiorespiratory activities are defined as the individual’s ability to support the
muscular activities by providing enough oxygen to carryout sustained exercises managing the
patient’s weight and offering health benefits. It has been found that cardiorespiratory
endurance is followed with a defined level of physical activities to individual so that they can
be active for long period of time without them getting tired (Shah, et al., 2016). The
assignment is focused on developing a six week plan for a cardiorespiratory patient helping
him reach his required level of activeness and achieve his required health outcomes.
Part A
Required Tests Baseline health
requirement
Body
Composition
Data/Case
study
Rationale
Vital Sign
Measurement
There is no baseline
weight or height
requirement for patient
to set enrolled in the
program. However, the
body temperature is
required within the
range of 97.8 degrees to
99 degrees.
Male, age 35,
weight 130
pounds, height
5’9, body
temperature
100 degrees
The test include
measuring the vitals of the
patient following their
standing height, body
weight, and body
temperature.
Resting heart
Rate
The average resting rate
is 72 bpm, normal
resting heart rate is 50 –
65 bpm, physical fit
resting heart rate is 50 –
65 bpm, and elite athlete
resting heart rate is 40 –
50 bpm.
Resting heart
rate was 75
bpm
It determine the beating
rate of human heart per
minute while at rest. For
cardio it is important to
determine the rate because
it changes upon the body’s
need for oxygen especially
while exercising.
Resting Blood
pressure
Low risk is found with
blood pressure 120/80
mm hg or lower,
moderate risk is observe
between 120/80 and
140/90, increase risk is
indicated with 140/90 or
higher.
120/80 bp
reading was
taken which is
ideal for this
type of fitness
program.
The reading include
reading blood pressure
between heartbeats to
determine the pressure on
the artery walls decreasing
to its lowest point. Cardio
is not recommended
among patients with high
blood pressure problem
patients as it increases
health risk for them.
Astrand
Treadmill test
It require at least
conducting 2.4 KM
running test and
multistage bleep test.
1.9 km running
was done
without effort,
after it the bpm
increased to 99
The test is conducted to
extract information about
how good the patient’s
heart and lungs are
working to transport
oxygen throughout the
body while exercising, it
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also determine the risk to
developing cardiovascular
disease among patient.
PAR-Q
(Physical
Activity
Readiness
Questionnaire)
Seven basic questions
are asked about physical
health, any heart
condition, chest pain,
consciousness, bone or
joint problem, current or
previously prescribed
drugs, or any other
reason that the plan
should not be executed.
The assessment
test was passed
with all
positive
answers
It is the interview test for
the trainer to make sure
that the individual is
physically and mentally
prepared for the cardio, it
is a simple but important
assessment test before
starting the exercise
program.
(Marsden, et al., 2016; Hunt, et al., 2019; McKune, et al., 2017)
Part B
6-week cardio-respiratory fitness program
Week Monday Tuesday Wednesday Thursday Friday
Week
1
Warm up
setting for 10
minutes
(maximum
heart rate)
Five minute
cool down
session.
1X4 minute
kick start
exercise –
endurance
program
(high
intensity)
Warm up
setting for 10
minutes
(maximum
heart rate)
Five minute
cool down
session.
1X4 minute
kick start
exercise –
endurance
program
(high
intensity)
10 minute
warm-up
session,
20 minute
running
without
stopping
20 minute fun
run endurance
program
10 push ups for
core strength
program
10 minute
warm-up
session,
20 minute
running
without
stopping
20 minute fun
run endurance
program
10 push ups for
core strength
program
1o minute
warm up
session
1 X 4 walking
prep
Resting session
for 10 minutes
2X4 health
boast
endurance
program
Week
2
10 minute
warm-up
session with
small
jogging to set
little sweaty
and speedup
heart rate
5 minutes of
running to
get the heart
running on
maximum
rate
10 minute
wind-off
10 minute
warm-up
session with
small
jogging to set
little sweaty
and speedup
heart rate
5 minutes of
running to
get the heart
running on
maximum
rate
10 minute
wind-off
10 minute
warm-up
session
5 minutes of
walking and
running
5 minutes of
relaxed
walking
5 minutes of
running
10 minute
warm-up
session
5 minutes of
walking and
running
5 minutes of
relaxed
walking
5 minutes of
running
Core strength
program to
perform 10
repetitive
exercises
learned
throughout the
week
5 minutes of
split-squad
keeping the
hands behind
the neck
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session,
1X 4 minute
of kick start
exercise
session,
1X 4 minute
of kick start
exercise
Week
3
Warm up
setting for 10
minutes
(maximum
heart rate)
Five minute
cool down
session.
3X4 minute
kick start
exercise –
endurance
program
(high
intensity)
Warm up
setting for 10
minutes
(maximum
heart rate)
Five minute
cool down
session.
1X4 minute
kick start
exercise –
endurance
program
(high
intensity)
Selecting a
large muscle
group exercise
such as cross
country skiing,
squash, or
swimming
being active for
more than 50
minutes.
Selecting a
large muscle
group exercise
such as cross
country skiing,
squash, or
swimming
being active
for more than
60 minutes.
Core strength
program to
perform 10
repetitive
exercises
learned
throughout the
week
5 minutes of
split-squad
keeping the
hands behind
the neck
Week
4
Warm up
setting for 10
minutes
(maximum
heart rate)
Five minute
cool down
session.
4X4 minute
kick start
exercise –
endurance
program
(high
intensity)
Warm up
setting for 10
minutes
(maximum
heart rate)
Five minute
cool down
session.
1X4 minute
kick start
exercise –
endurance
program
(high
intensity)
Performing
4X4 health
boaster to
improve fitness
and activeness
Performing
4X4 health
boaster to
improve fitness
and activeness
Core strength
program with
10 repetitive
squats
Week
5
Warm up
setting for 10
minutes
(maximum
heart rate)
Five minute
cool down
session.
5X4 minute
kick start
exercise –
endurance
program
(high
intensity)
Warm up
setting for 10
minutes
(maximum
heart rate)
Five minute
cool down
session.
1X4 minute
kick start
exercise –
endurance
program
(high
intensity)
Performing
core strength
program with
10 push-ups,
15 squats, 10
jump squats
(repeating the
plan for 5 times
for at least 40
minutes)
Performing
core strength
program with
10 push-ups,
15 squats, 10
jump squats
(repeating the
plan for 6
times for at
least 50
minutes)
Selecting a
large muscle
group exercise
such as cross
country skiing,
squash, or
swimming
being active
for more than
50 minutes.
Week Warm up Warm up Selecting a Endurance Performing
3

6 setting for 10
minutes
(maximum
heart rate)
Five minute
cool down
session.
6X4 minute
kick start
exercise –
endurance
program
(high
intensity)
setting for 10
minutes
(maximum
heart rate)
Five minute
cool down
session.
1X4 minute
kick start
exercise –
endurance
program
(high
intensity)
large muscle
group exercise
such as cross
country skiing,
squash, or
swimming
being active for
more than 50
minutes.
program 4X4
health booster.
core strength
program with
10 push-ups,
15 squats, 10
jump squats
(repeating the
plan for 6
times for at
least 50
minutes)
(Shah, et al., 2016; Han & Im, 2018; Ozemek, et al., 2017)
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References
Han, E. & Im, S., 2018. Effects of a 6-week aquatic treadmill exercise program on
cardiorespiratory fitness and walking endurance in subacute stroke patients: a pilot trial.
Journal of cardiopulmonary rehabilitation and prevention, 38(5), pp. 314-319.
Hunt, E. et al., 2019. Examining the impact of a summer learning program on children’s
weight status and cardiorespiratory fitness: A natural experiment.. Evaluation and program
planning, Volume 74, pp. 84-90.
Marsden, D. et al., 2016. A home-and community-based physical activity program can
improve the cardiorespiratory fitness and walking capacity of stroke survivors.. Journal of
Stroke and Cerebrovascular Diseases, 25(10), pp. 2386-2398..
McKune, A. et al., 2017. Autonomic cardiac regulation, blood pressure and cardiorespiratory
fitness responses to different training doses over a 12 week group program in the elderly..
Archives of gerontology and geriatrics, Volume 70, pp. 130-135..
Ozemek, C., Whaley, M., Finch, W. & Kaminsky, L., 2017. Maximal heart rate declines
linearly with age independent of cardiorespiratory fitness levels.. European Journal of Sport
Science,, 17(5), pp. 563-570..
Shah, D., Tantoco, V. & Adams, M., 2016. William H. Brown Elementary School Exercise
and Nutrition Program Increases Cardiorespiratory Fitness and Knowledge. Journal of
Kinesiology and Nutrition Student Research, Volume 4.
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