PERSONAL FITNESS PLAN CREATING YOUR OWN WORKOUT

What is the PFP? “Personal Fitness Plan”

Fitness Goals:Targets for Training. Using your Pre-tests and individual situation, develop two goals that you will concentrate on for the workouts.

The Fitness Plan Needs to target your goals. Needs to target your goals. All components of fitness must be addressed. All components of fitness must be addressed. Use fitness principles for workout development. Use fitness principles for workout development. Four weeks of workouts, 3 per week. Four weeks of workouts, 3 per week. In and out of school Workouts. In and out of school Workouts.

Daily Workouts Activities should reflect your goals Activities should reflect your goals Design a workout that is “do-able” Design a workout that is “do-able” Vary your activities so you won’t become bored Vary your activities so you won’t become bored Include calendar of scheduled workouts. Include calendar of scheduled workouts. Follow the Universal Rules of Training Consider out of class activities and plan accordingly (sports, etc.) Plan on 1 hour of workout time.

Daily Log Record daily activities Assess progress Grade yourself daily Record important training information  Heart rate  Weight amounts  Duration of exercise

EXAMPLE DAILY WORKOUT Focus of Workout : Strength Training 11:45 – 50Warm-up5 minutes spinning (level 1) 11:50 -12:25Weight Training Biceps Preacher Curl3 sets/8 reps40lbs Traps Upright Row3 sets/8 reps25lbs Deltoids Shoulder Press 3 sets/8 rep50lbs Pecs Incline Bench Press3 sets/8 reps90lbs LatsBent over rows3 sets/8reps25lbs TricepsTriceps Pushdown3 sets/8reps40lbs 12:25 – 12:45SpinningLevel 2 12:45 – 12:50 Cool down/stretch

Example Daily Workout Focus of workout: Cardio Endurance 11:45 – 11:50Warm-upLight jogging/stretching 11:50 – 12:20Interval workout Run straightaway on track/jog corners Level 3 12:20 – 12:40Strength Drills Lunges2 sets/20 ydsBody Weight Squats2 sets/10Body Weight Push ups2 sets/20 12:40 – 12:50Cool down/ Stretch