Exercise Program

Exercise Program

Name: ______

Date: ______

You will be designing a two week exercise program that will benefit you. It will evaluate your understanding of the physical fitness unit.

Requirements:

ü  2 week program (one day off per week)

ü  Includes five areas of an exercise program: warm-up, cool-down/flexibility, cardiovascular training, muscular strength, and muscular endurance

ü  Demonstrates the principles of overload and progression from week one to week two in cardiovascular endurance and muscular fitness (intensity, and time in each area to overload)

ü  FIT guidelines are followed (for example: cardiovascular training should be done for at least 20 minutes each session)

Warm-up: (10 points)

-  Done everyday before exercise session (You may only write one warm-up and use it for the entire exercise program) = 1 point

-  Must include two aspects of a warm-up (large muscle movement and dynamic stretching) and follow guidelines of a warm-up = 3 points

-  Dynamic stretching is done for all major muscle groups. Muscle groups are: legs, core (abs and back), and arms/shoulders. Must include two stretches per muscle group = 6 points

Cardiovascular Endurance: (35 points)

-  Cardiovascular exercises must be aerobic = 3 points

-  Five times per week (2 different exercises during 2 wks) = 10 points

-  Specify IT (Intensity & Time) = 20 points

-  Must overload from week one to week two = 2 points

Muscular Strength: ( 24 points)

-  Muscle groups included in program: biceps, triceps, chest, back, legs

-  Specify split or total body routines and follow guidelines = 20 points

Split: One-Two muscle groups in each session (2 exercises per group) = 6 days

Total: All muscle groups in each session (2 exercises per group) = 3 days

-  Must include sets/reps (refer to note sheet for strength training or muscle toning)

-  Must overload from week one to week two = 4 points

Muscular Endurance: (12 points)

-  Examples include; push-ups, sit-ups, crunches, pull-ups, dips, etc.

-  Done two times per week

-  At least two exercises per session (must be different than muscular strength exercises)

-  Must include sets/reps (or time)

Cool-down: (11 points)

-  Done everyday after exercise session = 2 points

-  Must include two aspects of a cool-down (large muscle movement and static stretching) = 3 points

Flexibility:

-  At least two different static stretches per muscle group. Muscle groups are: legs, core (abs and back), and upper body (arms, shoulders chest) = 6 points

Grading:

The program is worth 92 points!!!!

Due Date: ______