need in 10hrs

Assignment 4- based on material form Modules 5, 6, 8, and 14

· Complete the table below. Based on these data and your SMART goals identified in Assignment 3, develop an aerobic (cardio) exercise prescription for yourself for the next month. Use the exercise prescription table provided by your instructor.

Aerobic Fitness Test Table

Variable	Value
Name:
Age:	28
Gender:	Female
Estimated max heart rate:
Resting heart rate (determine after 5 minutes of seated rest or before getting out of bed in the AM)
Were you in the healthy fitness zone based on your results from the 1 mile run/walk OR the PACER (from Assignment 2)? Yes or No

Note: This is an AEROBIC exercise prescription. Be sure the mode(s) of exercise you indicate are aerobic forms of exercise. You may indicate the same type of activity or mode of exercise each week, or indicate a choice of modes for each week. The main thing is to choose mode(s) you enjoy. Be realistic when selecting the intensity and duration of each exercise session. If you are currently sedentary, you may need to begin with a lower intensity and shorter duration.

Be SURE to indicate BOTH the target percentage of heart rate reserve (i.e. 50-65%) AND the corresponding heart rate range (you must calculate this, answer will be in beats per minute) in the column labelled “Intensity.”

Personal Exercise Prescription: Develop an exercise prescription for yourself for the next month.

Week	Type of Activity	Frequency	Intensity	Duration (min)
			Heart Rate Reserve (indicate target percentage and corresponding HR range)
1
2
3
4