Fitness Project
ADDITIONAL INFORMATION FOR THE FITNESS PROJECT REVISED
You may use some of the exercises on the sample work-outs on the fillable sheet, but the program should be your own unique program. Use the fillable sheet. Delete the sample exercises and replace with your exercises. Start with exercises that you are currently doing now. If you play any sports, include those activities. If you aren’t currently doing any exercises, choose activities that you might enjoy that would fit into your schedule. Be as practical as possible. If you don’t have two hours a day to work-out, then devise a shorter work-out. You don’t have to be doing any of the exercises, but it would be nice if you are at least doing some. Make sure that you meet at least the threshold of training (FIT) for cardio, flexibility, and strength/muscular endurance. You must include exercises for all of these three major categories. Make sure you warm-up the body for at least 2-5 minutes prior to any stretching including any stretching you do for your warm-up. You don’t have to stretch as part of your warm-up, but if you do, make sure you warm-up the body first by doing some brief cardio activity such as a fast walk, an easy jog, jumping jacks, etc. that would cause you to break a light sweat.
ADDITIONAL INFORMATION FOR THE FITNESS PROJECT REVISED
You may use some of the exercises on the sample work-outs on the fillable sheet, but the program should be your own unique program. Use the fillable sheet. Delete the sample exercises and replace with your exercises. Start with exercises that you are currently doing now. If you play any sports, include those activities. If you aren’t currently doing any exercises, choose activities that you might enjoy that would fit into your schedule. Be as practical as possible. If you don’t have two hours a day to work-out, then devise a shorter work-out. You don’t have to be doing any of the exercises, but it would be nice if you are at least doing some. Make sure that you meet at least the threshold of training (FIT) for cardio, flexibility, and strength/muscular endurance. You must include exercises for all of these three major categories. Make sure you warm-up the body for at least 2-5 minutes prior to any stretching including any stretching you do for your warm-up. You don’t have to stretch as part of your warm-up, but if you do, make sure you warm-up the body first by doing some brief cardio activity such as a fast walk, an easy jog, jumping jacks, etc. that would cause you to break a light sweat.
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FITNESS PROJECT FILLABLE CHART |
Type the fitness project using the exact format as listed below
.
The grading of this project will be as follows: 10% warm-ups; 10% cool-downs; 60% fitness program; and 20% evaluation.
If you like, you may simply use this chart and type in your exercises. Make sure to erase the sample exercises given. DO NOT SIMPLY COPY AND SUBMIT WHAT IS LISTED ON THESE CHARTS. The exercises on this sample are common exercises, and you may want to use some of them, but build the program to meet your needs and interests. If you prefer to devise your own chart that is very similar to what is below, that is fine.
Your Name: __________________________________
Your Fitness Needs: ____________________________
Your Specific Goals: ____________________________
CARDIORESPIRATORY WARM-UP
Cardio Warm-up
Jog in place for 2 minutes
Additional Warm-up
Back saver hamstring stretch
CARDIORESPIRATORY WORK-OUT
NAME OF EXERCISE
FREQUENCY
Number of Days/Week
INTENSITY
HR % or MAX HR%
TIME
Minutes
Running
2
170
30
Bicycling
2
70% of MAX HR
30
.
CARDIORESPIRATORY COOL-DOWN
Cardio Cool-Down
Walk for 2 minutes slowly
STRENGTH/MUSCULAR ENDURANCE WARM-UP
Cardio Warm-up
Ride a stationary bicycle for 2 minutes
Additional Warm-up
Bicep curls with very light weights
STRENGTH/MUSCULAR ENDURANCE WORKOUT
LIST AT LEAST 8 EXERCISES using the format below.
Name of
Exercise
Type of Exercise
Free weights, machines, calisthenics, rubber bands, etc.
Frequency
Number of Days/Week
Intensity
Pounds or resistance
Time
Reps
Time
Sets
Bicep Curls
Free Weights
3
20
10
3
Bench Press
Free Weights
3
60
10
3
Push-ups
Calisthenics
3
Body Weight
12
2
Crunches
Exercise Ball
3
Body Weight
20
2
Leg Press
Machine
2
120
15
3
Leg Curl
Machine
2
30
15
3
Lat Pulldown
Machine
2
50
12
3
Triceps
Rubber Band
3
Green (light)
10
2
STRENGTH/MUSCULAR ENDURANCE COOL-DOWN
Cool-Down
Walk for 2 minutes slowly
Additional Cool-down
Back saver hamstring stretch & Zipper (triceps) Stretch
FLEXIBILITY WARM-UP
Cardio Warm-up
Jog in place for 2 minutes
Additional Warm-up
10 jumping jacks
NOTE: No cool-down is necessary for the Flexibility Workout.
FLEXIBILITY WORKOUT
LIST AT LEAST 8 EXERCISES using the format below.
Name of
Stretch
Type of Stretch
Static, Ballistic, PNF
Frequency
Number of Days/Week
Intensity
10% or just before pain
Time
seconds
Time
reps
Arm Pretzel
Static
5
Just before pain
30
4
Leg Hug
Static
5
Just before pain
30
4
Spine Twist
Static
5
Just before pain
30
4
Sitting Stretch
PNF
3
Just before pain
30
4
Hip & Thigh Stretch
Static
3
Just before pain
20
4
Overhead Stretch
Static
3
Just before pain
25
4
Calf Stretch
Ballistic
3
Just before pain
30
4
Static
3
Just before pain
30
4
EVALUATION
Type your answers to the following questions and make any other comments about your fitness program that you think are appropriate. This evaluation should be double spaced and at least one page in length.
1. What factors did you take into consideration when designing this program?
1. Are you currently doing any parts of this program? If so, which parts?
1. If you are not currently doing this program, do you plan to start doing any parts of it? If so, which parts and when?
1. Are there any obstacles that make it difficult for you to do your program (time, motivation, obligations, etc.)?
1. What, if anything, motivates you to work-out?
NOTE: Make sure that your fitness project includes cardiorespiratory and flexibility and muscular strength/endurance workouts as well as warm-up and cool-down exercises. These workouts must meet the minimum FIT Target Zone requirements needed for weekly workouts.