Fitness Fundamentals I

Assignment 2.1

Create a Workout Schedule

Directions:

1.  Put your name and the date on the assignment.

2.  Using tips from the lesson and the requirements below create a five week workout schedule. Enter the “Week of” date in the first box, then enter the time and activities you plan on completing each week.

3.  A sample schedule is listed below. You should also refer to the more general sample workout schedules found under Exercise Requirements in Course Home.

4.  If your schedule allows you to be consistent, you may want to try working out at the same time every day or maintain the same weekly schedule in order to establish a habit or routine.

5.  This schedule is to help you put your workout plans into action. Try to stick to your schedule the best you can, but realize that it is flexible and you can adjust things as needed.

The workout schedule you create should meet the exercise requirements for this course, including the weekly minimum time requirement and the specified elements of cardio, strength, and flexibility. Please refer back to the Exercise Requirements as needed. These requirements can be accessed from the “Getting Started” page.

CARDIO

·  Minimum of 90 minutes of cardio per week

·  Specify which cardio activities

·  Cardio workouts, ideally, can be done every day of the week

·  A cardio workout means that your heart rate is elevated within your target zone (approximately 135-180 bpm)

STRENGTH

·  Minimum of 30 minutes strength training per week

·  Specify which muscles worked and with what equipment

·  You should work every major muscle or muscle group at least once during the week

·  Remember, you should allow your muscles to rest for at least 48 hours before working the same muscles again

·  If you want to strength train every day, alternate upper body one day and lower body the next

FLEXIBILITY

·  Minimum of 5-10 minutes of stretching at the end of every cardio or strength training workout

·  Other optional flexibility workouts such as yoga or Pilates can be included as well

*Note: A warm-up and cool down is implied and should be included in every workout session.

Sample Weekly Schedule

Week Of: / Saturday / Sunday / Monday / Tuesday / Wednesday / Thursday / Friday
October
14-20th / 9:00-10:00 am
Yoga class / None / 10:30-11:15 am
elliptical
11:15-11:30 Stretch / 4:30-5:20 pm upper body strength training with resistance bands and dumbbells
5:20-5:30 stretch / 10:30-11:15 am
Jogging
11:15-11:30 stretch / 4:30-5:20 pm lower body strength training with resistance band and weight machines
5:20-5:30 stretch / 10:30-11:25 am kickboxing class
11:25-11:30
stretch

Student Name:

Date:

Week Of: / Saturday / Sunday / Monday / Tuesday / Wednesday / Thursday / Friday

By typing my name below, I commit that I will do my best to stick to my workout schedule as created here.

X______.