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    AASS1013. PR 1. THR Calculation & MCS 副本

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    Yong Shen
    The document is a practical report submitted by Lim Yong Shen, a student with ID 2208712, for their AASS 1013 Foundation of Fitness and Exercise Sciences class. The report includes calculations of [1] the participant's training heart rate zones at low, moderate, and vigorous intensity based on their resting and maximum heart rate, and [2] a movement competency screening of the participant involving fundamental movement patterns like squats, lunges, and pushups.

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    AASS1013. PR 1. THR Calculation & MCS 副本

    Uploaded by

    Yong Shen
    6 views6 pages
    The document is a practical report submitted by Lim Yong Shen, a student with ID 2208712, for their AASS 1013 Foundation of Fitness and Exercise Sciences class. The report includes calculations of [1] the participant's training heart rate zones at low, moderate, and vigorous intensity based on their resting and maximum heart rate, and [2] a movement competency screening of the participant involving fundamental movement patterns like squats, lunges, and pushups.

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    The document is a practical report submitted by Lim Yong Shen, a student with ID 2208712, for their AASS 1013 Foundation of Fitness and Exercise Sciences class. The report includes calculations of [1] the participant's training heart rate zones at low, moderate, and vigorous intensity based on their resting and maximum heart rate, and [2] a movement competency screening of the participant involving fundamental movement patterns like squats, lunges, and pushups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    6 views6 pages

    AASS1013. PR 1. THR Calculation & MCS 副本

    Uploaded by

    Yong Shen
    The document is a practical report submitted by Lim Yong Shen, a student with ID 2208712, for their AASS 1013 Foundation of Fitness and Exercise Sciences class. The report includes calculations of [1] the participant's training heart rate zones at low, moderate, and vigorous intensity based on their resting and maximum heart rate, and [2] a movement competency screening of the participant involving fundamental movement patterns like squats, lunges, and pushups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 6

    FACULTY OF APPLIED SCIENCE

    KUALA LUMPUR CAMPUS

    DIPLOMA IN SPORT AND EXERCISE SCIENCES

    AASS 1013: Foundation of Fitness and Exercise

    Name: Lim Yong Shen


    Student ID: 2208712
    Class Group: 1
    Lecturer: Ms. Wong Jheng Yie
    PRACTICAL REPORT 1:
    Training Heart Rate (THR) Calculation & Movement Competency Screening (MCS)
    1. Participant name = Lim Yong Shen
    2. Participant age = 18

    A. Training Heart Rate Calculation


    Resting Heart Rate (RHR) = 63 Bpm
    Maximum Heart Rate (MHR) = 220-18= 202 Bpm
    Heart Rate Reserve (HRR) = 220-63= 139 Bpm

    Training Heart Rate (THR) at low intensity = 57-64%


    Lower threshold: 139(0.57) + 63= 142.23 Bpm
    Upper threshold: 139(0.64) + 63= 151.96 Bpm
    THR Zone: 142.23 – 151.96 Bpm

    Training Heart Rate (THR) at moderate intensity = 64-76%


    Lower threshold: 139(0.64) + 63= 151.96 Bpm
    Upper threshold: 139(0.76) + 63= 168.84 Bpm
    THR Zone: 151.96 – 168.84 Bpm

    Training Heart Rate (THR) at vigorous intensity = 76-96%


    Lower threshold: 139(0.76) + 63= 168.84 Bpm
    Upper threshold: 139(0.96) + 63= 196.44 Bpm
    THR Zone: 168.84 – 196.44 Bpm
    B. Movement Competency Screening (MCS)
    a. MCS Score Sheet
    b. MCS movement illustrations

    Movement Patterns Illustration 1 Illustration 2

    Squat

    Lunge & Twist


    Bend & pull

    Push Up

    Single Leg Squat


    Conclusions and Practical Implications
    What did you learn? What is the importance of these findings and how can you apply them to other
    real-world situations?

    Training Heart Rate Zones Calculation

    I have learn the way of calculate my maximum heart rate and heart rate reserve. Futhermore, I
    also learn how to calculate my training heart rate at different of intensity. Lower resting heart
    rate delegate function of heart is more efficiently when training or exercise. However, lower
    resting heart rate incompletely your heart is strong, it also can be a disease such as
    Bardycardia. It is important because we will more realize our body and our heart. I can
    calculate my heart rate after doing strenuous exercise. I will stop when my heart rate over
    training heart rate zone. I can take a break to recover my heart rate. In conclusion, we can
    training or exercise efficiently by using this calculation.

    Movement Competency Screening

    I can learn how to evaluate an athlete’s ability to perform five fundamental movement pattern
    subsequently designate a load level most appropriate for that individual. The goal of
    Movement Competency Screening (MCS) is to try and spot weak spots in the asymptomatic
    population's mobility and stability. I can apply MCS as a tool for identifying a starting point
    for the athlete or client to move their training or rehabilitation.

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