Fitness Project

FITNESSPROJECTOnlineFillableCharts-1.docx

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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

170

Bicycling

70% of MAX HR

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
Back-Saver Hamstring	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.