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Topics: Exercise, Weight training, Strength training Pages: 5 (539 words) Published: October 7, 2014
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 for 5 minutes (Medium Intensity) Exercise Bike for 5 minutes (Medium intensity)

Strength Exercises: 25 Pushups
50 Sit ups
Hammer Bicep Curl (12,10,10,8) 4 Sets
Bench Press (10,10,10) 3 Sets
Leg Press (10,10,10) 3 Sets
Dumbbell Row (12,10,10,8) 4 Sets
Dumbbell Shrug (12,10,10,8) 4 Sets

Flexibility Exercises: Jog in Place for 5 minutes (Low Intensity) Cool-Down: Stretching (5 Minutes)
Butterfly
Trunk Lift
Hamstring Stretch
Shoulder Stretch
Heel Toe Walking (5 Minutes)

Two key components in designing your fitness plan also include establishing what your overall goal is for working out. The second is to put into plans how you will adhere to your plan.  
Physical Education Class Workout Plan:
 
1. Please establish at least three personal fitness goals:
A. Be able to maintain my weight
B. Gain More muscle
C. Be able to run a mile faster

2. I plan to monitor my progress by: Keeping a log of all the lifting workouts I have to do, taking my heart rate before and after exercising Examples: Taking heart rates, using heart rate monitors, measuring pre and post, keeping a log, digiwalker and indicating where I need to increase weight, reps, intensity or time.  

3.       Motivation strategies to assist me in adhering to my plan will include: Listening to my favorite music, varying the types of exercises I participate in Examples: Working with a partner, engaging in a variety of activities, self - affirmations, music etc.  

 
 
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