N3335 Promoting Healthy LifestylesExercise Prescription
Name:
Date:
Overview: Exercise Prescription
Expecting every individual to utilize the same exercise plan would be like expecting a doctor to prescribe
the same medication, or dose of medication, without taking into account the individual’s age, weight, health
status, or other medications. You will write an Exercise Prescription for yourself based on the FITT format:
• Frequency – how often?
• Intensity – how hard? (as measured by the Perceived Exertion Scale located at this link and
summarized below: https://www.verywell.com/perceived-exertion-scale-1231117)
RPE Levels of Perceived Exertion
•
Level 1: I’m watching TV and eating bonbons
•
Level 2: I’m comfortable and could maintain this pace all day long
•
Level 3: I’m still comfortable, but am breathing a bit harder
•
Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
•
Level 5: I’m just above comfortable, am sweating more and can still talk easily
•
Level 6: I can still talk, but am slightly breathless
•
Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
•
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
•
Level 9: I am probably going to die
•
Level 10: I am dead
• Time – how long?
• Type – mode of activity
You will begin by calculating your own Body-Mass Index (BMI) and evaluating that value with
regard to your age, general health status, and body type. You will also calculate your target heart
rate range (65%-85%) using the Karvonen Formula found in your Reading and Media
(specifically, the Calculating Target Heart Rates video) for this week. Then, you will set
reasonable, measureable goals for each of the three health components and prescribe exercises
that will help you reach those goals. Your plan should align with your goals and be realistic.
Objectives:
• Discuss the current recommendations for age-appropriate exercise.
• Devise an Exercise Prescription for yourself.
• Describe health promotion benefits of aerobic, strengthening, and stretching exercise.
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©2020 UTA College of Nursing and Health Innovation
N3335 Promoting Healthy Lifestyles
Rubric
Use this rubric to guide your work on the assignment, “Exercise Prescription.”
Task
Current BMI
Calculation and value
Evaluation
(Total 10 points)
Accomplished
BMI value and
calculation
(5 points)
Detailed evaluation of
BMI (in regard to age,
general health status,
and body type)
Competent
Needs Improvement
BMI value only
Missing BMI value
(3 points)
(0 points)
General, vague
statement about BMI
No statement about BMI
(3 points)
(0 points)
(5 points)
FITT for Cardiovascular
FITT components
Heart Rates
Rationale
Detailed, appropriate,
realistic FITT
components
General, unrealistic, or
unmeasurable FITT
components
(20 points:
5 points each)
(12 points:
3 points each)
Resting heart rate,
maximum heart rate,
and exercise target
heart rate range (65%85%) with calculation
Resting heart rate,
maximum heart rate,
and exercise target
heart rate range (65%85%)
(5 points)
(3 points)
Clear, specific rationale
Completed rationale,
but not thorough or
detailed
( 5 points)
(Total 30 points)
Inappropriate FITT
components
(0 points each)
Missing any heart rates
(0 points)
No rationale
(0 points)
(3 points)
FITT for Strength
FITT components
Strength goal
Detailed, appropriate,
realistic FITT
components
General, unrealistic, or
unmeasurable FITT
components
(20 points: 5 points
each)
(12 points: 3 points
each)
Reasonable,
measureable strength
goal
Strength goal (3 points)
Inappropriate FITT
components
(0 points each)
Missing strength goal
(0 points)
(5 points)
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©2020 UTA College of Nursing and Health Innovation
N3335 Promoting Healthy Lifestyles
Rationale
(Total 30 points)
Clear, specific rationale
( 5 points)
Completed rationale,
but not thorough or
detailed
No rationale
(0 points)
(3 points)
FITT for Flexibility
FITT components
Detailed, appropriate,
realistic FITT
components
(20 points: 5 points
each)
Flexibility goal
Reasonable,
measureable flexibility
goal
General or unrealistic
FITT components
Inappropriate FITT
components
(12 points: 3 points
each)
(0 points each)
Flexibility goal (3 points)
Missing flexibility goal
(0 points)
(5 points)
Rationale
(Total 30 points)
Clear, specific rationale
( 5 points)
Completed rationale,
but not thorough or
detailed
No rationale
(0 points)
(3 points)
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©2020 UTA College of Nursing and Health Innovation
N3335 Promoting Healthy Lifestyles
Exercise Prescription: (Remember that goals must be realistic and measureable. Review
your Health Promotion Contract for examples of how to write a measureable goal)
My BMI (show calculation) =
Detailed evaluation of BMI (explanation of what this number means to you):
F
I
T
T
Frequency
Intensity
Time
Type
(How often?)
(See levels 1-10
above)
(How long?)
(Mode of
activity)
Cardiovascular
Resting rate:____
Max rate:______
Goal: My exercise
target heart rate
range (65%-85%)
is_____________.
Show
calculation: ____
______________
______________
Why have you prescribed this specific cardiovascular plan given your current fitness level?
Strength
My measurable
goal for strength
is: ____________
______________
______________
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©2020 UTA College of Nursing and Health Innovation
N3335 Promoting Healthy Lifestyles
Why have you prescribed this specific strength plan given your current fitness level?
Flexibility
My measurable
goal for flexibility
is: ____________
______________
______________
Why have you prescribed this specific flexibility plan given your current fitness level?
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