Project
Designing and Implementing a Fitness Plan
Directions: Select activities and exercises from the list below. The list is not comprehensive. Please feel free to insert activities, exercises that may not be on the list. Create a 40-minute fitness plan that you will continue to use after this class is over. Keep in mind variety, motivation and your overall goal!
Warm - Up Activities
Aerobic Capacity
Muscular Endurance and Strength
Flexibility
Cool Down
Walking
Exercise bike
Push - ups
Traps
Walking
Jogging
Treadmill
Sit - ups
Hamstring
Jogging
Jumping Rope
Aerobic tapes
Weight room equipment
Quadriceps
Heel toe walking
Calisthenics
Step aerobics
Free weight
Triceps
Stretching
Low impact aerobics
Sliding
Stability ball
Trunk
EFX
Medicine ball
Shoulder
Stepper
Traverse wall
Calf
Walking
Jogging
Jogging
Rope Jumping
Type of Exercise
Exercise
Time
Intensity/reps.
Warm - up
Walking on treadmill
3 mins.
Low
Aerobic Capacity
Jogging on treadmill
5 mins
Medium
Riding ex bike
5 mins.
Medium
Rope Jumping in between lifting
30 sec
High
Muscular Strength/
Endurance
Bicep curl
1 set
12 reps.
Leg Press
1 set
12 reps
Chest Press
1 set
12 reps
Leg Extension
1 set
12 reps
Lat. Pull down
1 set `
12 reps.
Leg Curl
1 set
12 reps
Tricep Pushdown
1 set
12 reps
Calf Raise
1 set
12 reps
Sit-ups
1 set
50
Push ups
1 set
20
Flexibility
Cool Down
Walking
1 min.
Trunk lift
2 sets
30 sec
Shoulder stretch
2 sets
30 sec
Hamstring
2 sets
30 sec
Quadriceps
2 sets
30 sec
Calf
2 sets
30 sec
Butterfly
2 sets
30 sec
Outline a 12-week physical fitness program using the results of your physical fitness tests. Be sure your program
Incorporates the endurance, intensity, and warm-up guidelines discussed in class.
Warm-up: Jump Rope for 5 minutes (Low Intensity) Aerobic Exercises: Jog on treadmill
Directions: Select activities and exercises from the list below. The list is not comprehensive. Please feel free to insert activities, exercises that may not be on the list. Create a 40-minute fitness plan that you will continue to use after this class is over. Keep in mind variety, motivation and your overall goal!
Warm - Up Activities
Aerobic Capacity
Muscular Endurance and Strength
Flexibility
Cool Down
Walking
Exercise bike
Push - ups
Traps
Walking
Jogging
Treadmill
Sit - ups
Hamstring
Jogging
Jumping Rope
Aerobic tapes
Weight room equipment
Quadriceps
Heel toe walking
Calisthenics
Step aerobics
Free weight
Triceps
Stretching
Low impact aerobics
Sliding
Stability ball
Trunk
EFX
Medicine ball
Shoulder
Stepper
Traverse wall
Calf
Walking
Jogging
Jogging
Rope Jumping
Type of Exercise
Exercise
Time
Intensity/reps.
Warm - up
Walking on treadmill
3 mins.
Low
Aerobic Capacity
Jogging on treadmill
5 mins
Medium
Riding ex bike
5 mins.
Medium
Rope Jumping in between lifting
30 sec
High
Muscular Strength/
Endurance
Bicep curl
1 set
12 reps.
Leg Press
1 set
12 reps
Chest Press
1 set
12 reps
Leg Extension
1 set
12 reps
Lat. Pull down
1 set `
12 reps.
Leg Curl
1 set
12 reps
Tricep Pushdown
1 set
12 reps
Calf Raise
1 set
12 reps
Sit-ups
1 set
50
Push ups
1 set
20
Flexibility
Cool Down
Walking
1 min.
Trunk lift
2 sets
30 sec
Shoulder stretch
2 sets
30 sec
Hamstring
2 sets
30 sec
Quadriceps
2 sets
30 sec
Calf
2 sets
30 sec
Butterfly
2 sets
30 sec
Outline a 12-week physical fitness program using the results of your physical fitness tests. Be sure your program
Incorporates the endurance, intensity, and warm-up guidelines discussed in class.
Warm-up: Jump Rope for 5 minutes (Low Intensity) Aerobic Exercises: Jog on treadmill