FITNESS PROJECT
Instructions:
Create a total fitness program using the format below. This should be a program that you could begin using if you are not currently physically active. You may include a workout program that you currently use, as long as it fits the parameters given below. Each component has its own FIT formula!
PART I: THE WORKOUT (Include all three components for full credit)
List Your Fitness Needs (general: lose weight, get stronger, etc.)
CARDIORESPIRATORY ENDURANCE WORKOUT (Requires at least one exercise)
Warm-up (Be SPECIFIC and include types of activities, lengths of time, and quantities)
NAME OF EXERCISE FREQUENCY INTENSITY (make calculation) TIME
Jogging 3 days per week # BPM 30 minutes
Swimming 2 days per week # BPM 45 minutes
Cool -Down (Be specific and include types of activities, lengths of time, and quantities)
STRENGTH/MUSCULAR ENDURANCE WORKOUT (MINIMUM OF 8 EXERCISES REQUIRED)
Warm-up
NAME OF EXERCISE TYPE OF EXERCISE*** FREQUENCY INTENSITY REPS SETS
Bicep Curls Free weights 3 days per week 10lbs. 10 3
Chest Press Machine 3 days per week 60lbs. 12 2
Crunches Calisthenics 3 days per week Body 35 1
Exercise 4
Exercise 5
Exercise 6
Exercise 7
Exercise 8
Cool-down
***Types of exercises: free weights, machines, calisthenics, rubber bands, etc.
FLEXIBILITY WORKOUT (MINIMUM OF 8 STRETCHES/EXERCISES REQUIRED)
Warm-up
Name of stretch Type of stretch** Frequency Intensity Seconds Reps
Calf Stretch Static/gravity 5 days/week good pull 25 3
Hamstring PNF 3 days/week just before pain 30 4
Stretch 3
Stretch 4
Stretch 5
Stretch 6
Stretch 7
Stretch 8
NO COOL-DOWN IS REQUIRED FOR THE FLEXIBILITY PROGRAM
**Types of stretches: PNF, Static, Dynamic
Answer (1)
PART I: THE WORKOUT A fitness plan for someone beginning physical activity.List Your Fitness Needs:Lose weightImprove cardiovascular enduranceIncrease strength and flexibilityBuild healthy habitsCARDIORESPIRATORY ENDURANCE WORKOUTWarm-up (5–10 minutes):Jumping jacks – 2 minutesArm circles – 1 minuteLight jogging in place – 3 minutesDynamic stretches (leg swings, walking lunges) – 4 minutesCool-down (5–7 minutes):Seated hamstring stretch – 1 minShoulder stretch – 1 minChild's pose – 2 minutesDeep breathing – 2 minutesFLEXIBILITY WORKOUTWarm-up (Light cardio – 5 minutes):Marching in placeArm circlesNeck rollsFlexibility workout does not require a cool-down.
