My Workout Plan

It is time to take the knowledge you have gained during the fitness unit and design your plan. Based on your goal, design a workout plan that will help you improve or maintain your current fitness level. At the bottom of the page are example templates you can use to help design your plan.

Include the following information in your plan:

1. Decide on a goal: Muscular Strength or Muscular Endurance. In 2-3 sentences, why are you choosing this goal?

2. Pick 20 exercises/activities of your choice. For each exercise or activity tell me which component of fitness it is working to improve, Flexibility, Aerobic Capacity, Muscular Strength, or Muscular Endurance. The one area we won't be measuring is body composition. What is/are the major muscle(s) for each exercise? Try and pick at least one exercise for each muscle listed below.

Major Muscle Groups:

1. Abdominals (Abs) - Stomach

2. Pectorals (Pecs) - Chest

3. Deltoids - Shoulder

4. Latissimus dorsi (Lats) - Back

5. Trapezius (Traps) - Back

6. Quadriceps (Quads) - Front of thigh

7. Hamstrings - Back of thigh

8. Bicep - Front upper arm

9. Tricep - Back of upper arm

10. Flexor and Extensor muscles of the Forearm

3. Earlier this year we covered how to find your Target Heart Rate Range. If you need to review, go to the navigation bar at the top of the page, select FItness Unit Information under the Physical Education Activity Units and select Target Heart Rate Range. When working on Aerobic Capacity I want your target heart rate to be between 75% and 80%. How will you measure your heart rate and monitor your heart rate? Phone app, Fitbit, or other device???

4. Using the FITT Principal, 1. Frequency your workout will include at least 3 days strength training. How often you will include Cardio exercise -minimum of 30 min. The Intensity level you will work out in cardio will be 75% - 80%. Show the Type of workout you will do each day. What exercises will you do? How many sets, reps, and amount of weight will you lift for each exercise? How many times a day will you do cardio exercises? For Cardio training tell me the type of exercises you are doing to improve your cardiovascular fitness. This can include but are not limited to, the bike, treadmill, elliptical machines, walking, or jogging.

You should have 1 rest day.

5. Warm Up: What type of exercises will you do to warm up (Dynamic and Static Stretching). LIst your warm up activities or exercises.

6. Cool Down. How do you cool down? Stretching? What type of stretching? Light jog, walk, ???? List any activity or stretches you do and the amount of time you spend stretching/cooling down.

Make sure your name and class period is at the top of your sheet.