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Part 2: Fitness Program Plan

Using your textbook and notes, develop a weekly exercise program which incorporates cardiovascular endurance, muscular endurance/strength and flexibility. To be most effective goals need to be specific, measurable, achievable, relevant and time framed. (SMART) It is strongly recommended that you view the FITT principle for EACH fitness compenent to assist you in developing SMART goals. FITNESS GOALS- What benefits do you want from exercise?

1. I will lose 20 pounds total in 4 months. The target is to lose atleast 1-2 pounds per week.

2. I want to be able to run three miles under 40 minutes in 3 months.

3. I want to get my 30-inch waist to a 27-inch waist in 5 months.

4.

DAILY PHYSICAL ACTIVITIES What is your total (for 1 week) combined step goal? 70,000 steps What are your average pedometer-measured steps per day? 8,915 steps WHEN AND WHERE DO YOU PLAN TO EXERCISE? I plan to exercise at my work place. CARDIOVASCULAR EXERCISE Develop a weekly cardiovascular program that burns a minimum of 1,000-calories/ week. This is the minimum level of exertion needed to maintain the health benefits of cardiovascular fitness and maintain a reasonable body composition. Your plan may exceed 1,000 calories. To determine calories burned during activity o Go to this website http://www.healthstatus.com/calculate/cbc and enter the relevant information o You may also use your pedometer readings What is your target heart rate range? Use page 71 Table 3:3 to determine your range.

NAME______________________________ Resting Heart Rate Assess: Level of Cardiorespiratory Endurance The number of times your heart beats per minute, when you are at rest, indicates the strength and efficiency of your cardiovascular system. A strong heart is able to pump more blood with every beat, so you want a low resting heart heart (RHR). A lower RHR tends to correspond with a higher aerobic fitness level. Resting heart rate is an easily measurable cardiovascular parameter, but is subject to high variability. To minimize the effects of these confounding factors, the measurement of this variably should be strictly standardized. Exercise, alcohol, nicotine, and coffee should be avoided in the hours before measurement. Test your RHR by doing these steps: 1. Take your pulse first thing in the morning, by placing two fingers on your wrist, place your index and third fingers on your neck to the side of your windpipe. 2. Count the number of beats you feel in 60 seconds (or the number you feel for 15 seconds then multiply that number by four). When counting, do count the first beat as zero. 3. The number of beats you count in 60 seconds is your RHR. What the numbers mean:

60 or less = Good 61-80 = Average 81-100 = High, but acceptable 101 or more = Abnormally high and not good! The great thing about this test is that as your RHR lowers you know you are getting more fit. Mid______________________________ High _____________________________ Age ______ Resting Heart rate __________

Planned Rate of Perceived Exertion RPE range (Use the table in figure 3.5 on page 72 to determine your RPE ________________

NAME______________________________ Exercise Workloadhow fast, resistance (Include resistance only if you use a machine that allows you to change resistence.) 4 mph Duration Minutes Calories Days/week

walking

100

526

aerobic

high impact

60

429

housework

moderate

60

178

Total activity calorie expenditure/week = 1,134 STRENGTH EXERCISES (Use Chapter 5 in your textbook to see muscles.) o One of the best ways to continue developing muscular strength and endurance is to add variety to your program. o What exercises are you planning to use to work these different muscle groups? List which days you plan to work the muscle. Exercises can be calisthenics (push-up, sit-ups) not just weight machines. o Only the major muscle groups have been listed, if you wish to work additional muscle list them in the space provided. o You are expected to develop a fitness program that includes all major muscles. Repetition range____________________ Number of Sets per muscle group_______________ Muscle Abdominals Low Back Upper Backtrapezius/ rhomboid Exercise Alternate Exercise Exercise days

NAME______________________________ Chest- pectorals Mid-back/ Latissimus Dorsi Shouldersdeltoids Biceps Triceps Total leg Quadriceps Hamstrings Other

FLEXIBILITY/ STRETCHING EXERCISES Flexibility is the most neglected aspect of exercise programming. It is important for you to stretch every time you exercise. List the stretches you plan to use to increase/maintain your flexibility. All major muscle groups need to be stretched. When you plan to stretch? (List days and when within the workout)? Body part Low Back Upper Back- trapezius/ rhomboid Chest- pectorals Mid-back/ Latissimus Dorsi Shoulders- deltoids Triceps Calves Quadriceps Hamstrings Inner thigh Stretch

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