Professional Documents
Culture Documents
KH 3020
12 Week Personal Fitness Assessment and Plan
Table of Contents
Fitness Profile Page 3
Body Mass Index Page 3
Target Heart Rate Page 3
Areas Needing Improvement Page 3
Physical Activity Profile Page 4
Activities List Page 4
Fitness Goals Page 4
Fitness Plan Page 5
Fitness Profile
Height:__62”_________ Weight:__160.3_________ Age:____23_______
Body Mass Index
BMI= weight (kg) / height2 (m)
(1 pound = 0.453592 kg) so (160.3 lb =72.71 kg)
(1 inch = 0.0254 m) so (62 inch = 1.57 m)
(72.71 kg / 1.57m2) = (72.71 kg / 2.46 m) = (29.56 BMI) NI
BMI= 29.56
Target Heart Rate
Equation: 207 (.7 x age)
207 (.7 x 23)
207 (16.1)= 191 BMP
Areas Needing Improvement:
Aerobic Capacity: Pacer Test
Curlup
Pushup
BMI
Current Physical Activity Profile
Type: Tennis
Frequency: Occasional ~ once a month
Intensity: Moderate
Time: 1 hour session
Activities List
Activities to improve….
Aerobic Capacity Swimming, jumping rope, circuit training
(cardio), elliptical, bicycle
Curl up (muscular strength and endurance) Circuit Training (resistance), weight
lifting, Zumba, Awesome Abs class,
swimming
Push Up (muscular strength and endurance) Weight lifting, circuit training (resistance),
tennis
Body Mass Index Tennis, swimming, weight lifting, circuit
training, Zumba, elliptical, bicycle
Fitness Goals
Date: Date:
Activity 1: Cardio
Type Elliptical or Bike
Frequency 2x per week
Intensity ModerateVigorous
Time At least 50 minutes
Warmup Included in exercise
Cool Down Slowed biking or elliptical to decrease
heart rate, post exercise stretch routine
Activity 2: Muscular Strength and Endurance
Type Circuit Training (resistance)
Frequency 3x per week
Intensity Moderate to vigorous
Time 30 mins
Warmup 5 minutes of biking or jogging, full stretch
routine
Cool Down Slow walk to decrease heart rate, post
exercise stretch routine