fitness assignment

Designing Your Fitness Plan

Name: Date:

Please refer to the information in Units 1 and 2 before designing your fitness plan. Periodically review and update this plan as your goals, fitness level, and fitness knowledge changes.

Design your plan based on your fitness goals. Is weight loss important to you? Do you want to improve performance in a specific sport? Would you like to run a 5K without stopping? No matter your goals, you should include the phases of a workout discussed in Unit 2- Warm up, training session, and cool down.

Warm up: 5 to 10 minutes of light cardio followed by dynamic stretching and/or sport specific activities. Specifically, what will you do to warm up? What type of light cardio will you do? Which dynamic stretches/sport specific activities will you perform? How many sets and for how long?

Cardiovascular Endurance (Aerobic Fitness) – 3 to 7 days per week, 20 to 60 minutes per day, moderate to vigorous intensity. Choose an activity you enjoy or one where you want to improve (hopefully both)

Day of Week Type of Exercise Duration of Exercise Intensity of Exercise

Muscular Strength and Endurance (Muscular Fitness) 2 to 3 days per week, 8 to 10 exercises. Most of you will perform 2 to 4 sets of 8 to 12 repetitions to fatigue. Refer to the Fitness Plan Table in Unit 2 Lecture 1.2 for more details. List the muscular fitness exercises you will perform. There are extra rows for you to personalize your routine. Go to this directory for a comprehensive list of muscle fitness exercises.

Muscle Group

Day(s) of Week

Name of Exercise Wt. lifted (if applicable)

# Sets

# Reps

Chest Shoulders Back Arms Legs Core

Cool Down: If improving flexibility is a goal, the cool down is the best time to stretch since your muscles are still warm from your training session. Hold each stretch for 15 to 30 seconds and complete 2 to 4 sets (totaling 60 seconds per stretch). Include all major muscle groups.

Area Sets Duration (sec. held) Upper Body Hamstrings Quadriceps Low Back Calf Groin

1. Name:
2. Date:
3. many sets and for how long:
4. Day of WeekRow1:
5. Type of ExerciseRow1:
6. Duration of ExerciseRow1:
7. Intensity of ExerciseRow1:
8. Day of WeekRow2:
9. Type of ExerciseRow2:
10. Duration of ExerciseRow2:
11. Intensity of ExerciseRow2:
12. Day of WeekRow3:
13. Type of ExerciseRow3:
14. Duration of ExerciseRow3:
15. Intensity of ExerciseRow3:
16. Day of WeekRow4:
17. Type of ExerciseRow4:
18. Duration of ExerciseRow4:
19. Intensity of ExerciseRow4:
20. Day of WeekRow5:
21. Type of ExerciseRow5:
22. Duration of ExerciseRow5:
23. Intensity of ExerciseRow5:
24. Day of WeekRow6:
25. Type of ExerciseRow6:
26. Duration of ExerciseRow6:
27. Intensity of ExerciseRow6:
28. Day of WeekRow7:
29. Type of ExerciseRow7:
30. Duration of ExerciseRow7:
31. Intensity of ExerciseRow7:
32. Days of WeekChest:
33. Name of ExerciseChest:
34. Wt lifted if applicableChest:
35. SetsChest:
36. RepsChest:
37. Days of WeekShoulders:
38. Name of ExerciseShoulders:
39. Wt lifted if applicableShoulders:
40. SetsShoulders:
41. RepsShoulders:
42. Days of WeekBack:
43. Name of ExerciseBack:
44. Wt lifted if applicableBack:
45. SetsBack:
46. RepsBack:
47. Days of WeekArms:
48. Name of ExerciseArms:
49. Wt lifted if applicableArms:
50. SetsArms:
51. RepsArms:
52. Days of WeekLegs:
53. Name of ExerciseLegs:
54. Wt lifted if applicableLegs:
55. SetsLegs:
56. RepsLegs:
57. Days of WeekCore:
58. Name of ExerciseCore:
59. Wt lifted if applicableCore:
60. SetsCore:
61. RepsCore:
62. Days of WeekRow7:
63. Name of ExerciseRow7:
64. Wt lifted if applicableRow7:
65. SetsRow7:
66. RepsRow7:
67. Days of WeekRow8:
68. Name of ExerciseRow8:
69. Wt lifted if applicableRow8:
70. SetsRow8:
71. RepsRow8:
72. Days of WeekRow9:
73. Name of ExerciseRow9:
74. Wt lifted if applicableRow9:
75. SetsRow9:
76. RepsRow9:
77. Days of WeekRow10:
78. Name of ExerciseRow10:
79. Wt lifted if applicableRow10:
80. SetsRow10:
81. RepsRow10:
82. SetsUpper Body:
83. Duration sec heldUpper Body:
84. SetsHamstrings:
85. Duration sec heldHamstrings:
86. SetsQuadriceps:
87. Duration sec heldQuadriceps:
88. SetsLow Back:
89. Duration sec heldLow Back:
90. SetsCalf:
91. Duration sec heldCalf:
92. SetsGroin:
93. Duration sec heldGroin:
94. SetsRow7:
95. Duration sec heldRow7:
96. SetsRow8:
97. Duration sec heldRow8:
98. SetsRow9:
99. Duration sec heldRow9:
100. More exercises:
101. More stretches:
102. More Stretches: