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1. ASH HCS 334 Week 2 Assignment
Cardiorespiratory Assessment and Prescription
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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

2. 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).
o Summarizethemethodsofthetest.
o Provideyourexactresults.
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.

3. 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

4. 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%.

5. 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.

6. 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.

7. 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.