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PED 105

Developing a Health-related fitness program

Students Name:

April Todd

Chronic diseases, such as diabetes, heart disease, stroke and cancer are responsible for the
majority of deaths in the U.S. One important way we can prevent chronic disease and
premature death is to engage in regular exercise that promotes health-related fitness, such
as cardiorespiratory endurance, muscular strength, and body composition. This
assignment has been designed to guide you toward the development of a fitness program
that will improve the quality of your life now and for years to come.
I. Identify and define the components of health-related fitness:
Cardiovascular Endurance: heart, lungs, and blood vessels delivering oxygen to
body tissues
Muscular Strength: providing maximum effort at least one time
Muscular Endurance: providing less maximum effort multiple times
Flexibility: to bend and move joints with a full range of motion
Body Composition: percentage of body fat
II. Assess your fitness level provide assessment details and results
A. Aerobic: rode on a bicycle for approximately twenty-five minutes while peddling
at the average speed
B. Strength: completed one full pull-up without any additional weight
C. Endurance: completed thirty-seven crunches in sixty seconds
D. Flexibility: attempted to perform the sit and reach, I measured my fingers were
four and a half inches from touching my toes
E. Body composition (optional): I do not have access to a scale to test my body fat
percentage. But I do plan on asking my professor to use her scale see my body
III. Develop 3 fitness goals based on the results above (S.M.A.R.T.):
1. Be able to perform forty-five crunches in sixty seconds.
2. Be able to touch my toes while doing the sit-and-reach.
3. Be able to perform forty straight leg lifts in sixty secomds.
IV. Developing cardiorespiratory endurance: In the chart below, fill in your chosen
aerobic activities and then indicate the duration, intensity and frequency for each. The
American College of Sports Medicine (ACSM) recommends a frequency of 3-5 days per
week, a duration of 20-60 minutes while sustaining an intensity of between 55-90% of
your maximum heart rate.
A. Aerobic/Cardio Program
(How long?)

Riding a bike
Power walking

45-50 min.
30 min.

*Intensity M T

Frequency (check )
W Th F Sa Su



* Duration and intensity should be represented by numerical values.

B. Calculate your target heart rate
My target heart rate for riding a bike will be 160 because my maximum heart
rate is 200 and my intensity will be at 80%.
My target heart rate for power walking will be at 150 because my intensity for
power walking will be around 75%.
V. Developing muscular strength & endurance: Using the chart on the next page, create
your own resistance/weight training program based on the equipment and facilities
available to you.
Exercises: Your program should include a minimum of 10 exercises and include exercise
for upper, lower and mid-section muscle groups. List the exercises and the muscles they
develop in the program below.
Intensity: Experiment with different amounts of weights until you find a good starting
weight, one that you can lift easily for 10-12 repetitions. Fill in the starting weight for
each exercise in the program chart below.
Duration: Include at least 3 sets of 8-12 repetitions for each exercise. If your program is
focusing on strength alone, your sets can contain fewer repetitions using a heavier load. If
you are focusing on endurance or toning, your sets should contain more repetitions using
a lighter resistance. Fill in the starting repetitions and sets for each exercise in the
program below.
Frequency: Work out at least 2 days per week. Indicate the days you will train on your
program plan; be sure to alternate days when working the same muscle groups.
Resistance/Weight Training Program (muscular strength/endurance)



Wall Sits



Duration M T W T



No weight


No weight


No weight


No weight


Reps Sets

Side Planks

Straight Leg

Internal &

No weight


No weight
No weight



No weight
No weight



No weight


*Exercise descriptions may be necessary.

VI. Before you begin: All physical activity should begin with a well-designed Warm-up.
A. Describe an appropriate warm-up routine for one of your aerobic exercises you have
Jump up and down for about twenty times while wiggling arms to get muscles
loosened up.
B. Also describe how you would warm-up for your resistance/weight training exercise
Perform less repetitions and sets to loosen up muscles, then gradually progress
into work out.
C. Discuss at least two reasons why warm-up is important for any exercise session:
1. Your muscles and joints need to be warmed/ loosened up to avoid having injuries
while working out.
2. The blood in your body can circulate faster and be prepared for exercise.
VII. Progression & Overload: Once you begin your exercise program, it is
recommended that you monitor your progress and apply overload when necessary.
Discuss how you will know when it is time to increase your workload (progression) and
also how you would increase your workload (overload) to increase your fitness level.
Provide a specific example from your program to demonstrate your understanding of
these principles of conditioning.

When I feel it is time for me to increase my workload I will be able to do my

exercises without a problem because my body and muscles will be used to my
workouts. After I know my body is ready for me to increase my workload, I will
then include small weights to my workout. I will increase the amounts of weights
I use in my workout when I can do the workouts with no problem, For example,
when I can complete four sets of twelve repetitions of squats with no problem
then I will increase the number of repetitions and sets I will do for my squats.
After I complete my increased amount of squats I will go back to my original
number of repetitions and sets and perform the squats with small weights, I will
continue adding weights while doing squats.

VIII. Cool down: Every exercise session should end with cool down activities. Describe
an appropriate cool down for aerobic exercise and for resistance/weight training.
Identify at least one reason why it is important to cool down after any exercise session.
A cool down that I would end with riding my bicycle would decrease my speed of
cycling or while power walking I would end with walking at a normal walking
A cool down that I would end with while doing for resistance/weight training
would be to do less repetitions and sets like I would do for my warm up.
Including a cool down in your exercise will allow your heart rate to safely go
back down to your normal heart rate.
IX. Increasing flexibility: Stretching can and should be a part of everyones daily
physical activity plan. Stretching exercises can be used to relieve or prevent low back
pain or decrease muscle tension. A flexibility program is an important part of any type of
aerobic or resistance/weight training program.
Use the chart on the next page to design a flexibility program that fits your needs and
ability. An important consideration should be the inclusion of exercises for all major
muscle groups. Your program should include a minimum of ten (10) exercises. Your
stretching exercises should be based on the muscles used in your fitness program.
Frequency: A minimum frequency of 2-3 days per week is recommended. You are
encouraged to do your stretching exercises the same days you plan to do
cardiorespiratory endurance exercise or weight training, because muscles stretch better
following exercise, when they are warm.
Intensity: All stretches should be done to the point of mild discomfort, not pain.
Time/duration: All stretches should be held for 10-30 seconds. All stretches should be
performed at least 3-4 times.
A. Discuss 3 guidelines that you would use for safe and effective stretching.
Your response should be original, not copied from another source.
1. When I stretch I will make sure I am stretching the correct muscles that I will be
using for my exercises because if I dont stretch the correct muscles I could have
an injury.

2. Another guideline I will use while stretching will be to take my time while
stretching because I need to allow my muscles to stretch for a certain amount of
3. A final guideline that I will use while stretching will be not to over stretch
because if I stretch too much I might injury myself.
B. Stretching/Flexibility Program


Muscles/Joint Area Stretched

Step forward, bend down, and try to grab

toes while legs are straight
Stand up and pull one leg from behind by
holding foot
Sit down, put one leg forward, try to grab
top of foot
Lay down and grab thighs from behind
with legs straight up
Lay down, grab knee, and pull towards

Stretching calves

Spread legs hip width apart while standing,

try to reach and pull yourself to your legs
Butterfly Stretch (yoga)

Legs and lower back muscles

Swan Stretch (yoga)

Abdominals, back, and leg muscles

Downward Facing Dog (yoga)

Arms, legs, and back muscles

Legs up the Wall Pose (yoga)

Leg and back muscles

Stretching quadriceps
Stretching hamstrings
Stretching all leg muscles
Stretching lower back

Legs and lower back muscles

*Exercise descriptions may be necessary.

X. Finally, discuss how your program will help you improve or maintain a healthy
body composition.

I believe my fitness program will help me improve my body composition for

myself because I have always wanted to have a work out of my own that I know I
will be able to handle with my busy schedule. By figuring out and making my
own will encourage me to actually do my fitness program. Ive gained a lot of
weight since Ive been out of high school and I have never really taken out the
time to create my own fitness program, but I know for sure I will do my best to do
the right exercises on the right day to improve my body composition.

Important note: If you use any sources, including your textbook, to help you complete
this assignment you must make it clear how and where they were used. Provide sufficient
information to allow your instructor to be able to locate the source.