MY Personal Fitness PLAN PDF

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FITNESS PLAN By filling out this worksheet, you will be able to start thinking about what you might want to adopt in your Fitness Plan. This worksheet is intended to help you visualize your strengths and weaknesses, good and bad habits, motivation strategies, activities that you enjoy as well as general warm-up and cool-down exercises. When designing your Fitness Plan, you will end up using the information on this worksheet as the substance. My 2 fitness strengths are: 1. _________ & 2. _________ My 2 fitness weaknesses are: 1. _________ & 2. _________ Strategies to Stay Motivated 1. _________ 2. _________ Warm-up Activity Ideas 1. _________ 2. _________ Cardiovascular Exercises That I Enjoy 1. _________ 2. _________ Muscular Endurance/Strength Exercises That I Enjoy 1. _________ 2. _________ Flexibility/Stretching Exercises That I Enjoy 1. _________ 2. _________ Cool-down Activity Ideas 1. _________

2. _________

Challenges/Obstacles to Staying With Plan 1. _________ 2. _________

Directions: For this assignment, you are to create a 2 week personalized fitness plan for yourself with the template below. When creating the plan, consider 1) The target on the component of fitness. 2) The limitations of your participant 3) Their age, gender, height & weight. 4) Their current level of fitness and their goals. 5) Any other specific information 2 week fitness and meal plan. You are to utilize elements from the 5 Components of Fitness Use the FITT Formula below to create your fitness plan. Frequency: How many days per week will your participant exercise? For this Project, complete a calendar with 4 days per week. Intensity: How hard an exercise is performed? (Low, Moderate, Moderate-Vigorous, Vigorous) Time: How long is an exercise performed. **The goal is to complete a total of 150 Active Minutes per week. Type: What activity / exercise is chosen?

EXAMPLE Day

MONDAY

WEDNESDAY

FRIDAY

4 Days Per Week

4 Days Per Week

4 Days Per Week

4 Days Per Week

Moderate

Low-Moderate

Moderate to Vigorous

Moderate to Vigorous

Time

30 minutes

45 minutes

25 minutes

40 minutes

Type

Walk/Run on the Track The goal is to complete 8 laps (2 miles). You can accomplish this goal by running the straight part of the track and walking the curves.

Walk in your neighborhood The goal is to walk for the entire 45 minute time period. You can accomplish this goal by pacing your walking speed to maintain that speed for 45 minutes.

Basketball Game w/ friends The goal is to play an active game for a total of 25 minutes. You can accomplish this goal by playing the game with minimal breaks.

Swimming Laps at the Pool The goal is to swim 30 laps total. You can accomplish this goal by swimming each lap in 1 minute at 20 seconds to complete the 30 lap goal.

Frequency Intensity

1) Detail the Type of Workout 2)What is the goal for the workout 3)How can you accomplish the goal.

Total Active Minutes:__150___

WEEK ONE (Frequency – 5 days per week)

SUNDAY

Day of the Week Intensity Time

Type 1) Detail the Type of Workout 2)What is the goal for the workout 3)How many sets.

WEEK TWO (Frequency – 5 days per week)

Day of the Week Intensity Time

Type 1) Detail the Type of Workout 2)What is the goal for the workout 3)How many sets....