SELF-ASSESSMENT FOR EXERCISES
I. CALCULATE YOUR TARGET HEART TRAINING ZONE
Determine your target heart zone for Zumba (or any aerobic exercise) of your selected range by following the procedure below. During your
workout, attempt to keep your heart rate within your target heart zone. First, find your resting heart rate (RHR) buy taking your pulse for 1
minute while seated. Next, find your maximum heart rate (MHR) by subtracting your age from 220. Then, apply the rest of the formula below to
determine the lower and upper limits of your training heart zone.
1. Determine your MHR
220 – (age) = _________________ = (MHR)
Therefore, your maximum heart rate is ______________ beats per minute.
2. Subtract RHR from your MHR
MHR – RHR = _____________________
3. To find the lower limit, your answer in #2 should be multiplied by .60 (60%), then add your RHR.
Answer in #2 X .60 = __________ + your RHR __________ = ___________ (lower limit)
4. To find your upper limit, your answer in #2 should be multiplied by .80 (80%), then add your RHR
Answer in #2 X .80 = __________ + your RHR __________ = ___________ (upper limit)
NOTE: YOU HAVE TO MAINTAIN A TARGET HEART ZONE RATE above ______________ beats per minute
Below _____________ beats per minute
My FITNESS MONITORING CHART GUIDE
NAME: My RHR My MHR My Training Upper Limit (.80) Weight (in kgs)
Heart rate Lower limit (.60) Height (in cms)
MY WORKOUT PROGRAM MY BMI Status:
PF YR and Sec: PF Class day Saturday Sunday PF Class Day Saturday Sunday (you may add
here until
Time: Time: Time: Time: Time: Final Term)
Age: Time:
F -requency 2 repeats 2 repeats 3 repeats 4 repeats 4 repeats 5 repeats
(moderate (same (same (4 repeats of
workout) moderate moderate music)
(2 repeats of workout) workout)
music) (3 repeats of
music)
I - ntensity Ex: 2 sets/ low 2 sets 3 sets 3 sets 4 sets 5 sets 1 set
intensity low intensity low intensity High intensity High intensity High intensity High intensity
T - ime 10 minutes 10 minutes 15 minutes 15 minutes 20 minutes 30 minutes 3 minutes
T – ype Ex.: TAI CHI QUAN TAI CHI QUAN TAI CHI QUAN TAI CHI QUAN TAI CHI QUAN TAI CHI QUAN
(of Exercise) TAI CHI QUAN
Food and dessert B- B- B- B- B- B- B-
L- L- L- L- L- L- L–
D- D- D- D- D- D- D-
Water (# of Example:
glasses per 4 glasses/ 500
workout/ ml ml (before
consumed) WU)
You may add after 4 glasses
workout (after WU)
My HEARTRATE (in Before WU- Before WU- Before WU- Before WU- Before WU- Before WU- Before WU-
1 minute) Ex.: 50 bpm
WU – Warm-Up After WU After WU After WU After WU After WU After WU After WU
WS – Workout Ex.: 90bpm
Session/ Zumba After WS After WS After WS After WS After WS After WS After WS
CD – Cool Down Ex.: 105 bpm
After CD After CD After CD After CD After CD After CD After CD
Ex.: 55 bpm
FOCUS OF MY Example: Example: Example: Example: Fill here Fill here Fill here
WORKOUT
(check your HRFC Flexibility Flexibility Flexibility Flexibility
and SFC) Endurance Endurance Endurance
Stamina Stamina
Cardio Agility
Balance Speed
My ULTIMATE Example: weight loss
GOAL
