Fitness Plan and Process

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Fitness Plan
Introduction:
For this quarter we will be doing our PE lessons in the Egham Fitness Center. Below I have constructed a warm up, cardio work out, strength training and a cool down for a whole body workout. I had to take into consideration the strength training to insure that I didn’t over work one part of my body. As an example of how I set up the strength training: I chose 2 pairs of leg exercises and the pairs consist of opposite muscles being worked, ie: adductors and abductors.

I have decided to take a sample heart rate for the warm up and the cardio workout because during the strength training I don't need to know exact heart rate but I just need to have an idea of how hard I am working.

I will use these intensities that I calculated using the theory. I have tested these intensities to insure that they are correct for me. I have cut off anything above 90% because it goes above my maximum heart rate. I noticed when I took my heart rate during the cardio and warm up it never went above 170 BPM. I have tested this accuracy by taking my heart rate for each of the activities and seeing if I am in the intensity range I should be in. If I am not then I might have to move them up or down depending. I will use these intensities that I calculated using the theory. I have tested these intensities to insure that they are correct for me. I have cut off anything above 90% because it goes above my maximum heart rate. I noticed when I took my heart rate during the cardio and warm up it never went above 170 BPM. I have tested this accuracy by taking my heart rate for each of the activities and seeing if I am in the intensity range I should be in. If I am not then I might have to move them up or down depending. Intensity Key:

40%= 108 BPM
50%= 120 BPM
60%= 132 BPM
70%= 144 BPM
80%= 156 BPM
90%= 169 BPM

Warm up:
Exercise| Notes/Adjustments| Level, weight, speed| Time/reps|...
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