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Fitness Program Fast Track Term

(See fitness program helpful hints & samples in module #2 for further help)

Name ________my plan____ Section #________ Date

Time(s) of day I will exercise:

Cardio respiratory endurance : Early Morning

Muscular strength/endurance _____Early Morning______

Flexibility ____Morning_________________________

Place(s) I will exercise:

Cardio respiratory endurance ______Home____________________________________

Muscular strength/endurance: Fitness club______________________________________

Flexibility _______________Home__________________________________

Each cardio respiratory endurance and/or muscular strength/endurance exercise session consists of (Reference: textbook, Chapters 4, 5, & 6 and supplemental web page Exercise prescription on Internet.)

· a warm-up (light, general exercise)

· stretching (5-8 exercises of static stretching)

· activity (your planned work out)

· cool-down (light exercise to help the body slow down gradually)

· stretching (repeat warm-up stretches)

Each flexibility exercise session consists of:

· a warm-up (light, general exercise)

· stretching exercises that proceed from less intense to more intense to less intense again

Indicate what you will do for each of the following:

Warm-Up: Walk for 10-15 min before cardio. Ride cycle for 5-15 min before flexibility excercises

Stretching Exercises (Reference: Chapter7 and supplemental web page Exercise prescription on Internet.)

Groin stretch		Cobra
Standing Hip Flexor Stretch		Standing Quad Stretch
Butterfly Stretch		Side Lunge Stretch
Calf Stretch		Quadriceps stretch

Cool-Down: ___Ride cycle for 10-15 minutes.___________ _____________________

________________________________________________________________________

________________________________________________________________________

Fitness Program (continued)

I. Cardio Respiratory Endurance

(Reference: textbook, Chapter 5 and supplemental web page Exercise prescription on Internet.)

Type of Exercise:

Walking

Running

Cycling

Swimming

Rowing

Aerobics (water or land)

In-line skating

Ski machine

Stair machine

Stationary Cycle

Other: ________

Week	Date	Frequency (3-6 days/week)	Intensity THR (Target heart rate range) or RPE (Rate of perceived exertion)	Duration (15-60 minutes)
1	2/1	T F Sa Su	120-140	45 minutes
2	2/8	T F Sa Su	120-140	45 minutes
3	2/15	T F Sa Su	120-145	45 minutes
4	2/22	T F Sa Su	130-145	45 minutes
5	2/29	T F Sa Su	140-150	45 minutes

· Frequency: maximum increase one day per week.

· Intensity: maximum increase 5% per week.

· Duration: maximum increase 5 minutes per week.

Note: In any given week, you may increase only one category (frequency or intensity or duration).

Fitness Program (continued)

II. Muscular Strength

(Reference: textbook, Chapter 6 and supplemental web page Exercise prescription on Internet.)

Exercise	FW=Free Weight M=Weight Machine C=Callisthenic Exercise	Days*	Sets (1-3)	Reps (2-8)	Weight (70%-90% 1 - RM)	Rest Period (2-5 minutes between sets and exercises)
Bench Press	FW	T F Sa	1	8	120	5
Half squat	FW	T F Sa	2	8	150	5
Press	FW	T F Sa	2	8	80	5
Leg curl	M	T F Sa	1	8	60	5
Arm curl	M	T F Sa	1	8	60	5
Heel raise	FW	T F Sa	2	8	85	5
Triceps curl	FW	T F Sa	1	8	55	5
Crunches	C	T F Sa	2	8		5

· Three days per week, every other day (e.g., Monday, Wednesday, Friday).

· Alternate exercises between upper body and lower body (e.g., bench press, squat, military press, etc.).

· List exercises in order from large to small muscle groups (e.g., bench press before triceps curl).

· Include exercise for opposing muscle groups (e.g. biceps and triceps, quadriceps and hamstrings, etc.)

· Add weight when the sets and reps can be accomplished easily.

· Perform exercises at a moderate tempo and maintain proper form.

· Do NOT hold your breath while exercising!!

Fitness Program (continued)

III. Muscular Endurance

(Reference: textbook, Chapter 6 and supplemental web page Exercise prescription on Internet.)

Exercise	FW=Free Weight M=Weight Machine C=Callisthenic Exercise	Days*	Sets (2-5)	Reps (12-20)	Weight (50%-65% 1 - RM)	Rest Period (1-2 minutes between sets and exercises)
Bench press	M	Th F Su	5	15	40	2 min.
Press	M	Th F Su	5	15	30	1 min.
Arm curl	FW	Th F Su	5	15	20	2 min.
Triceps curl	FW	Th F Su	5	15	10	2 min.
Half squat	FW	Th F Su	5	15	65	2 min.
Leg curl	M	Th F Su	5	15	35	2 min.
Heel raise	FW	Th F Su	5	15	20	2 min.
Crunches	C	Th F Su	5	20	--	2 min.

· Three days per week, every other day (e.g., Monday, Wednesday, Friday.)

· List exercises in groups by muscle(s) worked (e.g. press, upright rowing, shoulder shrugs, half squat, leg curl, etc.).

· Include exercise for opposing muscle groups (e.g. biceps and triceps, quadriceps and hamstrings, etc.)

· Add weight or reps when the sets and reps can be accomplished easily.

· Perform exercises at a moderate tempo and maintain proper form.

· Do NOT hold your breath while exercising!!

Fitness Program (continued)

IV. Flexibility

(Reference: textbook, Chapter 7 and supplemental web page Exercise prescription on Internet.)

Exercise	Days (3-6 days per week)	Sets (1-3)	Reps (3-5)	Duration (each side 10-30 seconds)
Shoulder/chest	Th F Sa	3	5	15
Shoulder	Th F Sa	3	5	15
Lateral abdominal	Th F Sa	3	5	15
Lower-back extensors	Th F Sa	3	5	20
Lower-back twister	Th F Sa	3	5	20
Trunk twister	Th F Sa	3	5	20
Groin	Th F Sa	3	5	20
Hamstrings	Th F Sa	3	5	20
Quadriceps	Th F Sa	3	5	20
Lower-leg	Th F Sa	3	5	20
Cat & camel	Th F Sa	3	5	20
Trunk flexion	Th F Sa	3	5	20

· Perform each stretch to the point of mild tension (no bouncing!).

· Alternate sides.

· Relax between stretches.

· Consider performing sets at different times throughout the day.

· Increase days or sets or reps or duration when the exercises can be accomplished easily. Any increase should be small (gradual progression is best)

· Do NOT hold your breath while exercising