Module 3 Exercise Prescription

Module3: Exercise Prescription

Calculationof BMI and Evaluation

BodyMass Index (BMI) is a measure a person’s body fat while using hisor her weight and height. This type of measure is applicable to bothmen and women. A body mass index of less than 18.5 implies that oneis underweight between 18.5 and 24.9 implies that one has a normalweight between 25 and 29.9 implies that one is overweight while aBMI that is greater than 30 implies that the person is obese.Currently, I weigh 203 Ibs, and I have a height of 5’9’’. Tocalculate my body mass index, I will take my weight divided by thesquare of my height as shown below.

SinceI fall in this range, I am considered an overweight person and Iwould, therefore, be advised by practitioners to look for healthyways to lower my weight, for example, being on a diet and havingregular exercises. Overweight people have a higher risk of healthproblems like high blood pressure, diabetes, and heart diseases.

FITTfor Cardiovascular

Overweightpeople should perform various exercises that make their hearts andlungs work harder. For this reason, being an overweight person, Ishould perform regular walks, jogging, biking, swimming,cross-country running, and yoga could be helpful in reducing myweight (Waehner, 2016). These exercises should be performed every dayto increase their effectiveness. Concerning the intensity of theexercise, I should start at a slow pace in order to fit in and thenincrease my pace onwards. These exercises should be conducted atleast two or three times a week until results have been achieved.

TargetHeart Rate

Forhuman beings who are 18 years or older, a normal heart rate should be60 and 100 beats per minute. This is the target heart rate that Idesire.


Thereason why I chose the above exercises is that they will help me havea better cardiovascular fitness, stronger leg muscles, lower bloodpressure, lower risk of other illnesses like diabetes, heartdiseases, osteoporosis and bowel cancer and will also reduce myweight as well as my overall BMI (Waehner, 2016). Second, the reasonI chose a target heart rate of 60 and 100 beats per minute is thathaving a high or low heart rate is not good as it may lead to heartattacks and other heart illnesses.

FITTfor Strength

Thebest workouts for gaining strength and maintaining weight is gobletsquats, push ups, and perform regular weight lifts. These aerobic,stretching, and strengthening exercises should be performed atregular intervals that are five or more times a week, and theirintensity should be high which is 70% MHR as measured by heart rate(Waehner, 2016). One should be active in these exercises for 10 to 30minutes a day or even 60 minutes a day. Lastly, all types of physicalactivities are equally important. To increase my strength, I shouldperform aerobic exercises like swimming, dancing and mowing the lawn,as they would also make my heart beat faster. I should also performregular stretches and yoga to increase my flexibility.


Mymain goal of increasing my strength is to be fit and therefore reducemy overall body mass index.


Thereason why I would like to increase my strength is to be fit and havea normal body mass index (BMI) thereby reducing the risk of variousillnesses.

F.I.T.T.for Flexibility

Toincrease my flexibility, I should have regular stretches, and Ishould run a lot. This exercise should be performed for a minimum oftwo to three times a week and concerning the intensity I shouldstretch to the point where I feel tension but not pain (Waehner,2016). I should ensure that I stretch 15 to 30 minutes a day. Thetypes of exercise here include dynamic stretch and static stretch.


Mymain aim of performing this exercise is to reduce my body fat andhave a muscle balance.


Thereason why I chose stretching as a way of increasing my flexibilityis that it will increase my heart rate as well as reduce my BMI.


Waehner,P. (2016). TheF.I.T.T. Principle for Great Workouts.Thomas Barwick Collection. Retrieved on 22ndJuly 2016 from