Calculated maximum and target heart rate – 2 points _____/10 points Warm-Up: Scheduled every day before your exercise session - 1 point Time included for your warm-up - 1 point Comprehensive flexibility and cardiovascular exercises - 2 points ____/4 points Cardiovascular Endurance: Must progress and demonstrate overload from week 1 to week 2 – 6 points At least 6 times per week (3 different aerobic exercises) – 12 points ____/18 points Muscular Fitness: Must progress and demonstrate overload from week 1 to week 2 – 3 points Must include sets, reps and weight – 9 points 3 times per week (specify routine/muscle groups) – 6 points Must include 3 different exercises for each body group (biceps, triceps, back, legs, shoulders, chest) Make sure to meet the principle of specificity – 18 points Must include 1 ab exercise per muscular fitness workout – 3 points Identify the equipment that you need to perform each exercise – 5 points Identify the medical name for each muscle targeted – 6 points _____/50 points Bone-Strengthening: Must progress and demonstrate overload from week 1 to week 2 – 3 points 3 times per week (at least 2 different exercises) – 3 points _____/6 points Cool-Down: Done every day after exercise session – 1 point Time included for your cool-down – 1 point Comprehensive flexibility and cardiovascular exercises – 2 points _____/4 points Reflection: Complete two paragraphs with 3-5 sentences in each located on the last page of packet _____/5 points Days Late: How many school days (not class times) late from due date of ______? Minus five points each day late ______ points Total = ____/97 points
My Personal Fitness Plan – Week 1 Maximum Heart Rate = 220 - 15 (age) = 205 bpm Target Heart Rate = 205 x .60 = 123 bpm – 205 x .90 = 185 bpm Sun Mon Tues Wed Thurs Fri Sat Warm-up C: Jogging T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jump Rope T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Row Machine T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jogging T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jump Rope T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jogging T: 5 minutes F: Dynamic Stretching T: 10 minutes C: T: F: T: Cardiovascular Fitness (At least 6 days a week) E: 8 Mile Run T: 64 Minutes E: Basketball T: 45 Minutes E: Soccer T: 90 minutes E: Basketball T: 45 minutes E: 4 Mile Run T: 32 minutes E: Basketball T: 45 minutes E: T: Muscular Fitness (At least 3 days a week). Identify muscle group MG: Chest/ Legs -Abdominals MG: *None – Off Day MG: *None – Off Day MG: Arms Biceps/Triceps -Abdominals MG: *None – Off Day MG: Back/ Shoulders -Abdominals MG: Bone Strengthening (At least 3 days a week) E: None – Off Day T: E: Practice Jump Shot w/ Rebound T: 15 minutes E: Jump Roping T: 15 minutes E: *None – Off Day T: E: Tennis T: 15 minutes E: *None – Off Day T: E: T: Cool-Down C: Light Jog T: 5 minutes F: Static Stretching T: 10 minutes C: Jump Rope T: 10 minutes F: Static Stretching T: 5 minutes C: Row Machine T: 5 minutes F: Static Stretching T: 10 minutes C: Light Jog T: 10 minutes F: Static Stretching T: 5 minutes C: Jump Rope T: 5 minutes F: Static Stretching T: 10 minutes C: Light Jog T: 5 minutes F: Static Stretching T: 10 minutes C: T: F: T:
My Personal Fitness Plan – Week 2 (**Copy Week 1 Show Progression with Cardio and Bone Strengthening**) Sun Mon Tues Wed Thurs Fri Sat Warm-up C: Jogging T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jump Rope T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Row Machine T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jogging T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jump Rope T: 5 minutes F: Dynamic Stretching T: 10 minutes C: Jogging T: 5 minutes F: Dynamic Stretching T: 10 minutes C: T: F: T: Cardiovascular Fitness (At least 5 days a week) E: 9 Mile Run T: 72 Minutes E: Basketball T: 60 Minutes E: Soccer T: 100 minutes E: Basketball T: 60 minutes E: 4.5 Mile Run T: 36 minutes E: Basketball T: 60 minutes E: T: Muscular Fitness (At least 3 days a week). Identify muscle group MG: Chest/ Legs -Abdominals MG: *None – Off Day MG: *None – Off Day MG: Arms Biceps/Triceps -Abdominals MG: *None – Off Day MG: Back/ Shoulders -Abdominals MG: Bone Strengthening (At least 3 days a week) E: None – Off Day T: E: Practice Jump Shot w/ Rebound T: 20 minutes E: Tennis T: 20 minutes E: *None – Off Day T: E: Jump Roping T: 20 minutes E: *None – Off Day T: E: T: Cool-Down C: Light Jog T: 5 minutes F: Static Stretching T: 10 minutes C: Jump Rope T: 10 minutes F: Static Stretching T: 5 minutes C: Row Machine T: 5 minutes F: Static Stretching T: 10 minutes C: Light Jog T: 10 minutes F: Static Stretching T: 5 minutes C: Jump Rope T: 5 minutes F: Static Stretching T: 10 minutes C: Light Jog T: 5 minutes F: Static Stretching T: 10 minutes C: T: F: T: Key: C = Cardiovascular Exercise F = Flexibility Exercise T = Time E = Exercises MG = Muscle Group