Fitness Program

Fitness Program 16 week Semester

(See fitness program helpful hints & samples in module #2 for further help)

 

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Name _____________________________ Section #________ Date ________

 

Time(s) of day I will exercise:

Cardio respiratory endurance __________________________________________

Muscular strength/endurance __________________________________________

Flexibility _________________________________________________________

 

Place(s) I will exercise:

Cardio respiratory endurance __________________________________________

Muscular strength/endurance __________________________________________

Flexibility _________________________________________________________

 

Each cardio respiratory endurance and/or muscular strength/endurance exercise session consists of (Reference: textbook, Chapters 4, 5, & 6 and supplemental web page Exercise prescription on Internet.)

 

· a warm-up (light, general exercise)

· stretching (5-8 exercises of static stretching)

· activity (your planned work out)

· cool-down (light exercise to help the body slow down gradually)

· stretching (repeat warm-up stretches)

 

Each flexibility exercise session consists of:

· a warm-up (light, general exercise)

· stretching exercises that proceed from less intense to more intense to less intense again

 

Indicate what you will do for each of the following:

 

Warm-Up: ______________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

 

Stretching Exercises (Reference: Chapter7 and supplemental web page Exercise prescription on Internet.)

 

     
     
     
     
     

 

 

Cool-Down: _____________________________________________________________

________________________________________________________________________

________________________________________________________________________

Fitness Program (continued)

 

I. Cardio Respiratory Endurance

(Reference: textbook, Chapter 5 and supplemental web page Exercise prescription on Internet.)

 

Type of Exercise:

 

 

Walking

Running

Cycling

Swimming

Rowing

Aerobics (water or land)

In-line skating

Ski machine

Stair machine

Stationary Cycle

Other: ________

 

 

 

Week Date Frequency

(3-6 days/week)

Intensity

THR (Target heart rate range) or RPE (Rate of perceived exertion)

Duration

(15-60 minutes)

1        
2        
3        
4        
5        
6        
7        
8        
9        
10        

 

· Frequency: maximum increase one day per week.

· Intensity: maximum increase 5% per week.

· Duration: maximum increase 5 minutes per week.

Note: In any given week, you may increase only one category (frequency or intensity or duration).

 

Fitness Program (continued)

 

II. Muscular Strength

(Reference: textbook, Chapter 6 and supplemental web page Exercise prescription on Internet.)

 

Exercise FW=Free Weight

M=Weight Machine

C=Callisthenic Exercise

Days* Sets

(1-3)

Reps

(2-8)

Weight

(70%-90%

1 – RM)

Rest Period (2-5 minutes between sets and exercises)
             
             
             
             
             
             
             
             
             
             
             
             
             

 

· Three days per week, every other day (e.g., Monday, Wednesday, Friday).

· Alternate exercises between upper body and lower body (e.g., bench press, squat, military press, etc.).

· List exercises in order from large to small muscle groups (e.g., bench press before triceps curl).

· Include exercise for opposing muscle groups (e.g. biceps and triceps, quadriceps and hamstrings, etc.)

· Add weight when the sets and reps can be accomplished easily.

· Perform exercises at a moderate tempo and maintain proper form.

· Do NOT hold your breath while exercising!!

Fitness Program (continued)

 

III. Muscular Endurance

(Reference: textbook, Chapter 6 and supplemental web page Exercise prescription on Internet.)

 

Exercise FW=Free Weight

M=Weight Machine

C=Callisthenic Exercise

Days* Sets

(2-5)

Reps

(12-20)

Weight

(50%-65%

1 – RM)

Rest Period (1-2 minutes between sets and exercises)
             
             
             
             
             
             
             
             
             
             
             
             
             
             

 

· Three days per week, every other day (e.g., Monday, Wednesday, Friday.)

· List exercises in groups by muscle(s) worked (e.g. press, upright rowing, shoulder shrugs, half squat, leg curl, etc.).

· Include exercise for opposing muscle groups (e.g. biceps and triceps, quadriceps and hamstrings, etc.)

· Add weight or reps when the sets and reps can be accomplished easily.

· Perform exercises at a moderate tempo and maintain proper form.

· Do NOT hold your breath while exercising!!

Fitness Program (continued)

 

IV. Flexibility

(Reference: textbook, Chapter 7 and supplemental web page Exercise prescription on Internet.)

 

Exercise Days

(3-6 days per week)

Sets

(1-3)

Reps

(3-5)

Duration

(each side 10-30 seconds)

         
         
         
         
         
         
         
         
         
         
         
         
         
         

 

· Perform each stretch to the point of mild tension (no bouncing!).

· Alternate sides.

· Relax between stretches.

· Consider performing sets at different times throughout the day.

· Increase days or sets or reps or duration when the exercises can be accomplished easily. Any increase should be small (gradual progression is best)

· Do NOT hold your breath while exercising

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