OPTION #1 TWO WEEK FITNESS PLAN

Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / Sunday / Total
Dynamic warm up-
# minutes light jog
# minute stairclimber @
# of maximum heart rate
Static cool down—
# minutes stretching / Dynamic warm up-
# minutes light jog
Strength Train
# reps for # sets:
Squats, bench, lunges,
Lat pulls, bicep curls,
triceps extensions
Muscular Endurance
# reps for # sets:
Push ups and sit ups
Static Cool Down—
# minutes stretching / Dynamic warm up-
# minutes light jog
# hours soccer game @
# of maximum heart rate
Static Cool Down---
# minutes yoga poses / Dynamic warm up-
# minutes light jog
Strength Train
# reps for # sets:
Squats, bench, lunges,
Lat pulls, bicep curls,
triceps extensions
Muscular Endurance
# reps for # sets:
Push ups and sit ups
Static Cool Down—
# minutes stretching / Dynamic warm up-
# minutes light jog
# minute Run @
# of maximum heart rate
Static cool down—
# minutes stretching / Dynamic warm up-
# minutes light jog
# minute jump roping @
# of maximum heart rate
Static cool down—
# minutes stretching / Dynamic warm up-
# minutes light jog
# minute Run @
# of maximum
heart rate
Static cool down—
# minutes stretching / I
LOVE
PE!
___X__Flexibility
___X__Cardiorespiratory
_____Musc. Endurance
_____Muscular Strength / ___X__Flexibility
_____Cardiorespiratory
___X_Musc. Endurance
___X__Muscular Strength / ___X__Flexibility
___X__Cardiorespiratory
_____Musc. Endurance
_____Muscular Strength / __X___Flexibility
_____Cardiorespiratory
__X__Musc. Endurance
__X___Muscular Strength / __X___Flexibility
__X___Cardiorespiratory
_____Musc. Endurance
_____Muscular Strength / __X___Flexibility
__X___Cardiorespiratory
_____Musc. Endurance
_____Muscular Strength / __X__Flexibility
__X___Cardiorespiratory
_____Musc. Endurance
_____Muscular Strength / 7X___Flex
5X___Cardio
2X___Musc.
2X___Strengt
Dynamic warm up-
# minutes light jog
Strength Train
# reps for # sets:
Squats, bench, lunges,
Lat pulls, bicep curls,
triceps extensions
Muscular Endurance
# reps for # sets:
Push ups and sit ups
Static Cool Down—
# minutes stretching / Dynamic warm up-
# minutes light jog
# minutes aerobics @
# of maximum heart rate
Static cool down—
# minutes stretching / Dynamic warm up-
# minutes light jog
Strength Train
# reps for # sets:
Squats, bench, lunges,
Lat pulls, bicep curls,
triceps extensions
Muscular Endurance
# reps for # sets:
Push ups and sit ups
Static Cool Down—
# minutes stretching / Dynamic warm up-
# minutes light jog
# minute row machine @ # of max. heart rate
Static cool down—
# minutes stretching / Dynamic warm up-
# minutes light jog
Strength Train
# reps for # sets:
Squats, bench, lunges,
Lat pulls, bicep curls,
triceps extensions
Muscular Endurance
# reps for # sets:
Push ups and sit ups
Static Cool Down—
# minutes stretching / Dynamic warm up-
# minutes light jog
# minute row machine @ Target heart Rate
Static cool down—
# minutes stretching / Dynamic warm up-
# minutes light jog
# minute row machine
@ target heart rate
Static cool down—
# minutes stretching / I
LOVE
PE!
__X___Flexibility
_____Cardiorespiratory
__X___Musc. Endurance
__X___Muscular Strength / __X___Flexibility
__X___Cardiorespiratory
_____Musc. Endurance
_____Muscular Strength / ___X__Flexibility
_____Cardiorespiratory
__X___Musc. Endurance
__X___Muscular Strength / __X___Flexibility
__X___Cardiorespiratory
_____Musc. Endurance
_____Muscular Strength / __X___Flexibility
_____Cardiorespiratory
__X___Musc. Endurance
__X___Muscular Strength / __X___Flexibility
__X___Cardiorespiratory
_____Musc. Endurance
_____Muscular Strength / __X___Flexibility
__X___Cardiorespiratory
_____Musc. Endurance
_____Muscular Strength / 7X___Flex
4X___Cardio
3X___Musc.
3X___Strengt

#2 OPTION For essay—you will write out the above information out in paragraph form. You will explain how Rufio will apply the FITT principle. Make sure you include the fitness components and why you apply the FITT principle.

#3 OPTION

Cardiorespiratory Endurance: define what it is……………
Frequency-how often / Explain…….be very specific
Intensity-how hard / Explain…….be very specific
Time-how long / Explain…….be very specific
Type-what activities to do / Explain…….be very specific
Muscular Endurance: define what it is……………
Frequency-how often / Explain…….be very specific
Intensity-how hard / Explain…….be very specific
Time-how long / Explain…….be very specific
Type-what activities to do / Explain…….be very specific
Flexibility: define what it is……………
Frequency-how often / Explain…….be very specific
Intensity-how hard / Explain…….be very specific
Time-how long / Explain…….be very specific
Type-what activities to do / Explain…….be very specific
Muscular Strength: define what it is……………
Frequency-how often / Explain…….be very specific
Intensity-how hard / Explain…….be very specific
Time-how long / Explain…….be very specific
Type-what activities to do / Explain…….be very specific

For essay—you will write out the above information out in paragraph form. You will explain how Rufio will apply the FITT principle. Make sure you include the fitness components and why you apply the FITT principle.