Name: Chad Gardiner

Age: 14

Date of session: 27 Feb 2012

Training session for: General Fitness HRF

50/60% Max HR

Perceived heart rate exertion (%)

Target Heart Rate (BPM):

SRF
70/80% Max HR

Mode/ Time Warm up

Diagram

Activity Stationary Bike

Explanation 5 minute cycle at medium resistance 1

Sets

Reps

Wght.

Justification Warm up muscles and raise heart rate

Main 1

Rowing Machine

2 minute sprints at medium tension followed by 30 second recovery

Exercising leg and back muscles. Keeping heart rate elevated.

Weight training

2 minutes of chest press, 1 minute break, 2 minutes of shoulder press

20kg

Building muscle and heart rate recovering

Treadmill

Running for 5 minutes at 7km/hr

Elevate heart rate again

Warm down

Stretching

5 minutes of hamstring, gluteal and calf muscle stretches

Heart rate dropping and stretching with warm muscles.

Comments/Notes

Name: Chad Gardiner

Age: 14

Date of session: 5 of March 12

Training session for: General Fitness HRF

50/60% Max HR

Perceived heart rate exertion (%)

Target Heart Rate (BPM):

SRF
70/80% Max HR

Mode/ Time Warm up

Diagram

Activity Bike

Explanation 5 minute cycle at medium resistance 1

Sets

Reps

Wght.

Justification Warm up muscles and raise heart rate

Main 1

Rowing Machine

6 minute sprints at medium tension

Exercising leg and back muscles. Keeping heart rate elevated.

Weight training

5 minutes of chest press, 1 minute break, 4 minutes of high-low pulley

15kg

Building muscle and heart rate recovering

Treadmill

Running for 5 minutes at 7km/hr

Elevate heart rate again

Warm down

Lunges

A series of lunges for 5 minutes

To slow heart rate. To work on stomach muscles and quadriceps.

Comments/Notes

Name: Chad Gardiner

Age: 14

Date of session: 6 of March 12

Training session for: General Fitness HRF

50/60% Max HR

Perceived heart rate exertion (%)

Target Heart Rate (BPM):

SRF
70/80% Max HR

Mode/ Time Warm up

Diagram

Activity Bike

Explanation 5 minute cycle at medium resistance 1

Sets

Reps

Wght.

Justification Warm up muscles and raise heart rate

Main 1

Sit ups with Medicine ball Rowing

Sit ups with medicine ball (3kg) 6 minutes

3kg

To strengthen stomach muscles and build up arms. Lower heart rate

5 minute sprints at medium tension

Exercising leg and back muscles. Heart rate rise.

3 Arm curls 2 sets of arm curls.

5kg

To build up arm muscles. Give legs break

Warm down

Stretching

5 minutes of hamstring, gluteal and calf muscle stretches

Stretching warm muscles to maintain flexibility.

Comments/Notes

Name: Chad Gardiner

Age: 14

Date of session: 1 Mar 2012

Training session for: Flexibility and Fitness HRF

50/60% Max HR

Perceived heart rate exertion (%)

Target Heart Rate (BPM):

SRF
70/80% Max HR

Mode/ Time Warm up

Diagram

Activity Rowing

Explanation 5 minutes at a comfortable resistance. Sit tall, engage stomach muscles and pull shoulder blades together. 1

Sets

Reps

Wght. Warm up

Justification

Main 1

Sit ups 1

Tuck chin to chest, cross hands and bend knees up. Lift shoulders off the ground and then slowly return them to the ground.

10

Building core strength

Shuttle runs

Select 2 points 20 metres apart. Run swiftly from start to end and back again, touching the ground at each end .

Raise heart rate

Sit ups 2

Warm down

Stretches

Tuck chin to chest and bend knees up. Lift shoulders off the ground and reach first your right arm to your left leg, then slowly return them to the ground. Repeat reaching your left arm to your right leg. 5 minutes of hamstring, gluteal and calf muscle stretches

10

Build core strength

Stretching warm muscles to maintain flexibility.

Comments/Notes