Student/Teacher Agreement
I, (name) __________________________, am contracting with the instructor and myself this
semester, to make successful behavior changes and to work toward improving my fitness level and
knowledge of lifetime fitness.
I understand this to be an educational aerobics class. This means that not only will I be participating
in a group fitness activity, there will also be information given on a weekly basis.
I AGREE THAT MY OBLIGATIONS ARE TO:
 Arrive to class on time and participate for a minimum of 30 minutes of class or it will be
considered an absence.
 Understand the attendance policy and be aware that an absence can only be excused if it is
related to a school activity or a doctors requirement of non-participation and I must bring
supporting documentation.
 Complete the required paper work for withdrawal if I choose to discontinue attending this class.
 Inform instructor if there are extenuating circumstances which keep me from participating fully
or attending class.
 Be considerate of others and not talk during activities.
 Ask questions when I am unsure of any topic discussed in class.
Signed ______________________________ Date ___________
My goal for this semester is
to: I want to……….
1.
2.
I will reach my goal by:
How will you measure if you
reached your goal?
PERSONAL MEDICAL HISTORY
Strictly Confidential
Name ______________________________________ Date _____________________
Sex (M/F) ____ Age _____ Local Phone # ____________ Emerg. Phone # __________
Who would you like to call in case of emergency? (Name) _______________________
IF YOU ANSWER YES TO ANY OF THESE QUESTIONS, YOU ARE ADVISED TO ASK YOUR
PERSONAL PHYSICIAN WHETHER IT IS SAFE FOR YOU TO PARTICIPATE IN ANY EXERCISE
PROGRAM.
1. Do you have a history of any of the following conditions?
Heart problem
____ Yes
____ No
High blood pressure
____ Yes
____ No
High cholesterol
____ Yes
____ No
Respiratory problems
____ Yes
____ No
Diabetes
____ Yes
____ No
Surgery within the last 3 months
____ Yes
____ No
____ Yes
____ No
____ Yes
____ No
____ Yes
____ No
____ Yes
____ No
3. Are you significantly overweight?
____ Yes
____ No
4. Are you pregnant?
____ Yes
____ No
Major illness or hospitalization
Within the last 3 months
Major muscle, joint or back
Disorder
Any other physical problem
Needing special attention
2. Are you over 40 years of age (men)
or 50 years of age (women)
Are you taking any medications that will affect your participation in a physical activity? If yes, what is
the name of the medication and what is it for? ___________________________________________
________________________________________________________________________________
________________________________________________________________________________
KARVONEN FORMULA FOR DETERMINING TARGET HEART RATE
The Karvonen formula was developed to help an individual measure their heart rate
during exercise. It is important to do this so that you get the maximum benefits from
participation. The components of the formula are described below.
Through research they found that the maximum number of times an infant’s heart
could beat without failing was 220 beats per minute (BPM). Our APPROXIMATE
MAXIMAL HEART RATE decreases one beat for every year we age. (220 - AGE =
PREDICTED MAXIMUM HEART RATE (the highest BPM without the heart failing).
To calculate your TARGET HEART RATE RANGE for exercising in this class you will
need:
1. Your AGE
2. Your RESTING HEART RATE (RHR) – this is best determined before getting out
of bed. The pulse should be taken for a full minute, preferably 2 to 3 times, to get
an accurate average RHR. The RHR is a good indicator of fitness level. The
lower the RHR the better cardiovascular fitness a person is in (Marathon runners
may have a RHR of 45-50 BPM). Your HEART RATE RESERVE identifies the
number of BPM which are not used for basic vital functions (your RHR), but are
available for energy expenditure.
Cardiovascular exercise is generally performed at 65% to 85% of a persons
PREDICTED MAXIMUM HEART RATE, to gain the desired benefits from an activity.
To determine your personal TARGET HEART RATE RANGE, follow the formula below.
TARGET HEART RATE RANGE
Example 65%
APPROXIMATE MAXIMAL HEART RATE
220
Subtract your age
- 40
PREDICTED MAXIMUM HEART RATE(total/=)
180
Subtract your RESTING HEART RATE
- 63
HEART RATE RESERVE(total/=)
117
Multiply intensity level (Don’t forget the decimal point!)
X .65
HEART RATE BPM AT INTENSITY(total/=)
76.05
ADD BACK IN YOUR RESTING HEART RATE
+ 63.00
TARGET HEART RATE RANGE(total/=)
139.05
65%
85%
220
220
X .65
X .85
This is the number of beats you would count in one minute. Since we will be taking a 10 second
count, you must divide each total by 6. Do this in the space provided below.
Example:
139.05  6 = 23.17 BPM (65%)
Determine Your Cardiorespiratory Fitness Level
Cardio means heart and respiratory means breathing, so you are determining how well
your lungs and heart can deliver oxygen to your working muscles. If you are more fit, it
takes less effort for your heart to move the oxygen to where it is needed and your heart
rate will be lower. Good Cardiorespiratory Fitness is an indicator of a strong, healthy,
efficient heart.
How to perform the test:
Step up and down on a bench of height 12" (4 risers and a platform), for three minutes.
At the end of three minutes sit down on the bench and don't talk. Beginning within 5
seconds after sitting down, take your pulse for a full minute. Compare your one minute
heart rate with the following chart. Find your age in the top row and follow down the
column to locate your one minute heart rate.
Fitness Category
Excellent
Good
Above Average
Average
Below Average
Poor
Very Poor
NORMS FOR 3 MINUTE STEP TEST – WOMEN
Age in Years
18-25
26-35
36-45
46-55
<85
<88
<90
<94
85-98
88-99
90-102
94-104
99-108
100-111
103-110
105-115
109-117
112-119
111-118
116-120
118-126
120-126
119-128
121-126
127-140
127-138
129-140
127-135
>140
>138
>140
>135
56-65
<95
95-104
105-112
113-118
119-128
129-139
>139
65+
<90
90-102
103-115
116-122
123-128
129-134
>134
SOURCE: Adapted from Golding, et. al. (1986). The Y’s way to physical fitness (3 rd ed.), p. 613. Reprinted with permission of
the YMCA of the USA, 101 N. Wacker Drive. Chicago, IL 60606.
NORMS FOR 3 MINUTE STEP TEST – MEN
Age in Years
Fitness Category
Excellent
Good
Above Average
Average
Below Average
Poor
Very Poor
18-25
<79
79-89
90-99
100-105
106-116
117-128
>128
26-35
<81
81-89
90-99
100-107
108-117
118-128
>128
36-45
<83
83-96
97-103
104-112
113-119
120-130
>130
46-55
<87
87-97
98-105
106-116
117-122
123-132
>132
56-65
<86
86-97
98-103
104-112
113-120
121-129
>129
65+
<88
88-96
97-103
104-113
114-120
121-130
>130
SOURCE: Adapted from Golding, et. al. (1986). The Y’s way to physical fitness (3 rd ed.), p. 613. Reprinted with
permission of the YMCA of the USA, 101 N. Wacker Drive. Chicago, IL 60606.
FLEXIBILITY TEST
QUADRICEPS
Lying on your stomach with knees together, gently pull heel
toward buttocks.
Heels should comfortably touch buttocks. Do both Right and
Left legs.
Results of the Sit and Reach Test for women and men
Category
Results
Excellent
7 inches or more past the toes
Very Good
4 to 7 inches past the toes
Good
1 to 4 inches past the toes
2 inches from the front of the toes to 1
Fair
inches past the toes
Poor
More than 2 inches in front of the toes
BODY MASS INDEX
For years, researchers have been using the Body Mass Index (BMI) to predict, among
other things, how likely a person is to develop certain diseases. Although the chart
doesn’t take into account some crucial factors such as age, percent body fat, percent
of muscle or overall build, it shows that acceptable weights fall within a range.
How to use the chart:
1. Locate your height in the left column.
2. Follow the row across until you find the weight closest to your weight.
3. The number at the top of that column is your BMI
What your BMI Means:
20-25
You’re doing
something right.
People in this
group live the
longest
26-30
You may be
overweight and
have an
increased risk of
developing some
diseases
Above 30
You are at a
much greater risk
of developing
diabetes, heart
disease, and
cancer – if your
BMI relates to
being ‘over-fat’
Below 20
If you’re in good
physical
condition your
are fine. If you
have trouble
maintaining your
weight visit with
your Dr.
PHYE 119 PRE-POST TESTING
Beginning of
Semester
NAME:
*The purpose of this fitness test is to measure various
fitness components at the beginning of the semester to
get a base line fitness level. It is presumed that at the
end of the semester’s participation, your fitness level
should be improved.
Resting Heart Rate (# of beats/min. when at rest) After
being at complete rest for at least 1 hour, find pulse and
count # of beats for one minute.
Step Test (Rate heart beats after stepping up on a bench
for 3 minutes non-stop) After stepping on a 12 in bench for 3
minutes, sit down and count the # of times your heart beats
for I minute. (See chart for measurement)
1 Mile Walk/Jog Twelve laps around the indoor walking
track (14 laps in the SRC) and record time.
Push Ups Position yourself on your hands and knees with
knees slightly back from under your hips. Keeping your
body straight, lower body to within 4 inches of the floor.
Return to starting position. Repeat this movement for 1
minute, counting each pushup.
Curl Ups Lay on your back with your knees bent, feet on
the floor, and hands on your thighs. Raising your head and
shoulders, slide your hands up your thighs until they touch
the top of your knees. Return to start position. Repeat this
movement for 1 minute, counting each time you touch your
knees.
Wall Sits Leaning against wall, get into a sitting position
with thighs parallel to the floor, ankles under knees, and
cross your arms. Count length of time able to stay in this
position.
Body Mass Index (BMI) Using chart on wall, calculate your
BMI.
Flexibility (Follow directions on handout) Record P for pass
or F for fail for each right and left leg. Record CATEGORY
AND inches past toes for sit and reach test.
End of Semester
Date:
Date:
BPM:
BPM:
Heart Rate
BPM:
Heart Rate
BPM:
Time:
Time:
#:
#:
#:
#:
Time:
Time:
Quadriceps
R _____ L _____
Quadriceps
R _____ L _____
Sit & Reach
______________
Sit & Reach
______________
***ALL pre-tests must be completed by the end of the third week of class.
Post testing will be done the week before finals.
Questions???? --- Ask!!!!
Confused???? --- Ask!!!!
I AM HERE FOR YOUR LEARNING EXPERIENCE.