David Teetsel Health Related Fitness Fitness Plan April 1, 2013 Section 1 My current level of fitness is: Pacer:

72 Section 2 My goal for the week fit program is to loose ten pounds of weight and to increase my flexibility by two inches all around. Section 3 My program will be a seven week program; I will run 4 days a week and work on flexibility every day except on Sundays which will be my day off. For flexibility on the days I do cardio I will stretch after I finish my cardio exercises to help with my flexibility and it will also help to prevent any injuries I may get from my cardio exercises. I will use the static style of stretching for my flexibility exercises. Along with my cardio and flexibility exercises I will eat a well-balanced and nutritional diet that will also help with the weight loss. Week 1: Flexibility- calves stretch, hamstring stretch, shoulder stretch, triceps stretch, back stretch. I will hold each stretch for 10 seconds for the first week. Cardio- I will start out week one doing three 5 minute intervals of cardio. I will do my first 5 on the bicycle, the second 5 on the elliptical, and the third 5 minutes on the treadmill. I will start out the first week only using 65 % of my maximum heart rate. I will do this Monday, Wednesday, and Friday. Then on Saturday afternoon I will start off by taking a slow 2 mile run again only using 65% of my heart rate to help build stamina. Week 2: Flexibility- calves stretch, hamstring stretch, shoulder stretch, triceps stretch, back stretch. I will hold each stretch for 13 seconds for the second week. Cardio- During week two I will do three 8 minute intervals of cardio. I will do my first 8 on the bicycle, the second 8 on the elliptical, and the third 8 minutes on the treadmill. Mile run: 6:41 Zipper Right: +3 Zipper Left: -2 Sit and Reach Right: 15 Sit and Reach Left 13

The second week I will use 68 % of my maximum heart rate. I will do this Monday, Wednesday, and Friday. Then on Saturday afternoon I will take a 2.5 mile run using 68 % of my heart rate to help build stamina. Week 3: Flexibility- calves stretch, hamstring stretch, shoulder stretch, triceps stretch, back stretch. I will hold each stretch for 16 seconds for the third week. Cardio- During week three I will do three 11 minute intervals of cardio. I will do my first 11 on the bicycle, the second 11 on the elliptical, and the third 11 minutes on the treadmill. The third week I will use 71 % of my maximum heart rate. I will do this Monday, Wednesday, and Friday. Then on Saturday afternoon I will take a 3 mile run using 71 % of my heart rate to help build stamina. Week 4: Flexibility- calves stretch, hamstring stretch, shoulder stretch, triceps stretch, back stretch. I will hold each stretch for 19 seconds for the fourth week. Cardio- During week four I will do three 14 minute intervals of cardio. I will do my first 14 on the bicycle, the second 14 on the elliptical, and the third 14 minutes on the treadmill. The fourth week I will use 74 % of my maximum heart rate. I will do this Monday, Wednesday, and Friday. Then on Saturday afternoon I will take a 3.5 mile run using 74 % of my heart rate to help build stamina. Week 5 : Flexibility- calves stretch, hamstring stretch, shoulder stretch, triceps stretch, back stretch. I will hold each stretch for 22 seconds for the fifth week. Cardio- During week five I will do three 17 minute intervals of cardio. I will do my first 17 on the bicycle, the second 17 on the elliptical, and the third 17 minutes on the treadmill. The second week I will use 77 % of my maximum heart rate. I will do this Monday, Wednesday, and Friday. Then on Saturday afternoon I will take a 4 mile run using 77 % of my heart rate to help build stamina. Week 6: Flexibility- calves stretch, hamstring stretch, shoulder stretch, triceps stretch, back stretch. I will hold each stretch for 25 seconds for the sixth week. Cardio- During week six I will do three 20 minute intervals of cardio. I will do my first 20 on the bicycle, the second 20 on the elliptical, and the third 20 minutes on the treadmill. The second week I will use 80 % of my maximum heart rate. I will do this Monday,

Wednesday, and Friday. Then on Saturday afternoon I will take a 4.5 mile run using 80 % of my heart rate to help build stamina. Week 7: Flexibility- calves stretch, hamstring stretch, shoulder stretch, triceps stretch, back stretch. I will hold each stretch for 30 seconds for the seventh week. Cardio- During week seven I will do three 23 minute intervals of cardio. I will do my first 23 on the bicycle, the second 23 on the elliptical, and the third 23 minutes on the treadmill. The second week I will use 83 % of my maximum heart rate. I will do this Monday, Wednesday, and Friday. Then on Saturday afternoon I will take a 5 mile run using 83 % of my heart rate to help build stamina.

Section 4 In order to assess myself on the progress I have gained I will use the four flexibility tests that we used to pre assess our flexibility. They are the zipper right and left arms, and the sit and reach left and right leg. I will start these on the third week on Saturday afternoons after my weekly run. I will continue to do them every week after this right up to my seventh week of my fitness plan. I will also use a scale starting on the third week to weigh myself and see how much weight I have lost. I will continue to do this right up through the seventh week of my fit plan.