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PHRE 1050 – Cardio Report Table
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Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
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23
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28
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33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
RPE - Transition
Treadmill warm-up
Comment on what you felt in trying to maintain your pace at the transitional speed
What does knowing typical walk/jog speeds for adult humans have to do with prescribing safe warm-ups?
Skipping
Start jumping rope for 2 minutes, aim to hold your heart rate in the warm-up zone (50-60% of max).
After 2 minutes, record your HR and RPE
Spend another 2 minutes jumping rope at whatever speed feels most comfortable for you
Record your HR and RPE
For the final minute, try to spend jump rope for 1 minute while keeping your HR above 80% of max
Record your final HR and RPE
60% of HRmax
bpm
HR: 50-60% - Skipping
bpm
RPE: 50-60% - Skipping
HR
HR: Self Selected - Skipping
bpm
RPE: Self Selected - Skipping
80% of HRmax
HR: 80%+ - Skipping
bpm
RPE: 80%+ - Skipping
Skipping Reflection
Where you able to maintain your heart rate between 50-60% of max? Why or why not? Do you think skipping is a good choice as a warm-up activity for most clients?
What heart rate did you reach during your self-selected time period? Did this effort feel easier than the slower/faster session?
Were you able to successfully get your HR above 80%? Did you have to change your technique in order to do so?
Submit
If you are human, leave this field blank.
View
×
Data Collection - PHRE 1050 - Cardiovascular
Name
Age
Body weight
Current Cardio Training
Never
1-2x/week
3-4x/week
5 or more
Self-Assessed Cardio
None
Poor
Moderate
Strong
Elite
1.5 Mile Run
arrowup6
Predict Your Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Resting RPE
Resting HR
Actual Finishing Time
00
:
00
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
:
00
15
30
45
(hr/min/sec)
Post-Run RPE
Post-Run HR
Accuracy of Prediction
Did you do better/worse than your predicted time? What are some factors that explain why your actual time was what it was?
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
1.5 Mile Reflection
Reflect on what you learned having completed this experience. Specifically,
how did your baseline cardiovascular fitness level likely impact your performance and enjoyment of today's activity?
how does your baseline cardiovascular fitness likely correspond to that of a typical novice starting an exercise routine?
Spin Bike lab
arrowup6
Please ensure you've entered your age, as the form will automatically calculate your working heart rates (using the 220 - age formula)
55% HRmax
bpm
65% HRmax
bpm
75% HRmax
bpm
85% HRmax
bpm
55% RPE
65% RPE
75% RPE
85% RPE
Rate Your Enjoyment
1
2
3
4
5
6
7
8
9
10
1 = hated every minute, 10 = loved it
Rate Your Discomfort
1
2
3
4
5
6
7
8
9
10
1 = painful, 10 = felt great
Spin Bike Reflection
Comment on the following:
Do you feel your RPE matched up to the expected heart rate intensities? Why or why not?
What are some factors the influenced your enjoyment and/or discomfort for today's activity?
What types of clients do you think may be more suitable for using a bike for cardio training, compared to outdoor running?
Treadmill vs. Skipping
arrowup6
For this lab, you will adjust the speed of the treadmill until you establish the
FASTEST
speed you are able to comfortably
walk
. Set the speed here, walk for 2 more minutes, then record your HR & RPE for this workload, as well as the speed you were walking at.
Next, adjust the speed of the treadmill until you establish the
SLOWEST
speed it felt more comfortable to start
jogging
. Set the speed, continue jogging for 2 minutes, then record your HR & RPE for this workload, as well as the speed you were jogging at.
Finally, set the speed halfway in between your walking and jogging speed (walking mph + jog mph) divided by 2. Try to maintain this speed for 1 minute, then record your HR & RPE at this workload.
Speed - walking
mph
HR - Walking
bpm
RPE - walking
Speed - Jogging
mph
HR - Jogging
bpm
RPE - Jogging
Speed - Transition
mph
HR - Transition
bpm
