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April Todd
Chronic diseases, such as diabetes, heart disease, stroke and cancer are responsible for the
majority of deaths in the U.S. One important way we can prevent chronic disease and
premature death is to engage in regular exercise that promotes health-related fitness, such
as cardiorespiratory endurance, muscular strength, and body composition. This
assignment has been designed to guide you toward the development of a fitness program
that will improve the quality of your life now and for years to come.
I. Identify and define the components of health-related fitness:
Cardiovascular Endurance: heart, lungs, and blood vessels delivering oxygen to
body tissues
Muscular Strength: providing maximum effort at least one time
Muscular Endurance: providing less maximum effort multiple times
Flexibility: to bend and move joints with a full range of motion
Body Composition: percentage of body fat
II. Assess your fitness level provide assessment details and results
A. Aerobic: rode on a bicycle for approximately twenty-five minutes while peddling
at the average speed
B. Strength: completed one full pull-up without any additional weight
C. Endurance: completed thirty-seven crunches in sixty seconds
D. Flexibility: attempted to perform the sit and reach, I measured my fingers were
four and a half inches from touching my toes
E. Body composition (optional): I do not have access to a scale to test my body fat
percentage. But I do plan on asking my professor to use her scale see my body
composition.
III. Develop 3 fitness goals based on the results above (S.M.A.R.T.):
1. Be able to perform forty-five crunches in sixty seconds.
2. Be able to touch my toes while doing the sit-and-reach.
3. Be able to perform forty straight leg lifts in sixty secomds.
IV. Developing cardiorespiratory endurance: In the chart below, fill in your chosen
aerobic activities and then indicate the duration, intensity and frequency for each. The
American College of Sports Medicine (ACSM) recommends a frequency of 3-5 days per
week, a duration of 20-60 minutes while sustaining an intensity of between 55-90% of
your maximum heart rate.
A. Aerobic/Cardio Program
Activity
*Duration
(How long?)
Riding a bike
Power walking
45-50 min.
30 min.
*Intensity M T
Frequency (check )
W Th F Sa Su
(How
vigorous?)
80%
75%
*Exercise
Crunches
Modified
Push-ups
Squats
Wall Sits
Muscle(s)
developed
Lower
abdominals,
obliques
Biceps,
triceps,
deltoids,
pectorals
Hamstrings,
gluteus
maximus,
quadriceps
Hamstrings,
Intensity:
Weight/
Resistanc
e
Duration M T W T
h
F S
a
Su
No weight
added
10
No weight
added
12
No weight
added
12
No weight
60
Reps Sets
Side Planks
Jumping
Jacks
Mountain
Climbers
Lunges
Straight Leg
Lifts
Knee-toElbow
Crunches
quadriceps
Internal &
external
obliques
Calves
Deltoids,
biceps,
triceps,
obliques,
quadriceps,
hamstrings
Quadriceps,
Lower
abdominals
and
quadriceps
Abdominals,
obliques
added
No weight
added
sec.
60
sec.
No weight
added
No weight
added
15
12
No weight
added
No weight
added
10
14
No weight
added
10
VI. Before you begin: All physical activity should begin with a well-designed Warm-up.
A. Describe an appropriate warm-up routine for one of your aerobic exercises you have
chosen.
Jump up and down for about twenty times while wiggling arms to get muscles
loosened up.
B. Also describe how you would warm-up for your resistance/weight training exercise
session.
Perform less repetitions and sets to loosen up muscles, then gradually progress
into work out.
C. Discuss at least two reasons why warm-up is important for any exercise session:
1. Your muscles and joints need to be warmed/ loosened up to avoid having injuries
while working out.
2. The blood in your body can circulate faster and be prepared for exercise.
VII. Progression & Overload: Once you begin your exercise program, it is
recommended that you monitor your progress and apply overload when necessary.
Discuss how you will know when it is time to increase your workload (progression) and
also how you would increase your workload (overload) to increase your fitness level.
Provide a specific example from your program to demonstrate your understanding of
these principles of conditioning.
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VIII. Cool down: Every exercise session should end with cool down activities. Describe
an appropriate cool down for aerobic exercise and for resistance/weight training.
Identify at least one reason why it is important to cool down after any exercise session.
A cool down that I would end with riding my bicycle would decrease my speed of
cycling or while power walking I would end with walking at a normal walking
speed.
A cool down that I would end with while doing for resistance/weight training
would be to do less repetitions and sets like I would do for my warm up.
Including a cool down in your exercise will allow your heart rate to safely go
back down to your normal heart rate.
IX. Increasing flexibility: Stretching can and should be a part of everyones daily
physical activity plan. Stretching exercises can be used to relieve or prevent low back
pain or decrease muscle tension. A flexibility program is an important part of any type of
aerobic or resistance/weight training program.
Use the chart on the next page to design a flexibility program that fits your needs and
ability. An important consideration should be the inclusion of exercises for all major
muscle groups. Your program should include a minimum of ten (10) exercises. Your
stretching exercises should be based on the muscles used in your fitness program.
Frequency: A minimum frequency of 2-3 days per week is recommended. You are
encouraged to do your stretching exercises the same days you plan to do
cardiorespiratory endurance exercise or weight training, because muscles stretch better
following exercise, when they are warm.
Intensity: All stretches should be done to the point of mild discomfort, not pain.
Time/duration: All stretches should be held for 10-30 seconds. All stretches should be
performed at least 3-4 times.
A. Discuss 3 guidelines that you would use for safe and effective stretching.
Your response should be original, not copied from another source.
1. When I stretch I will make sure I am stretching the correct muscles that I will be
using for my exercises because if I dont stretch the correct muscles I could have
an injury.
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2. Another guideline I will use while stretching will be to take my time while
stretching because I need to allow my muscles to stretch for a certain amount of
time.
3. A final guideline that I will use while stretching will be not to over stretch
because if I stretch too much I might injury myself.
B. Stretching/Flexibility Program
*Exercise
Stretching calves
Stretching quadriceps
Stretching hamstrings
Stretching all leg muscles
Stretching lower back
Important note: If you use any sources, including your textbook, to help you complete
this assignment you must make it clear how and where they were used. Provide sufficient
information to allow your instructor to be able to locate the source.