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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.

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personal fitness plan

PERSONAL FITNESS PLAN

CREATING YOUR OWN WORKOUT

slide4

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

Design a workout that is “do-able”

Vary your activities so you won’t become bored

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 Workouts
daily log
Daily Log
  • Record daily activities
  • Assess progress
  • Grade yourself daily
  • Record important training information
    • Heart rate
    • Weight amounts
    • Duration of exercise
example daily workout
EXAMPLE DAILY WORKOUT

Focus of Workout : Strength Training

11:45 – 50 Warm-up 5 minutes spinning (level 1)

11:50 - 12:25 Weight Training

Biceps Preacher Curl 3 sets/8 reps 40lbs

Traps Upright Row 3 sets/8 reps 25lbs

Deltoids Shoulder Press 3 sets/8 rep 50lbs

Pecs Incline Bench Press 3 sets/8 reps 90lbs

Lats Bent over rows 3 sets/8reps 25lbs

Triceps Triceps Pushdown 3 sets/8reps 40lbs

12:25 – 12:45 Spinning Level 2

12:45 – 12:50 Cool down/stretch

example daily workout1
Example Daily Workout

Focus of workout: Cardio Endurance

11:45 – 11:50 Warm-up Light jogging/stretching

11:50 – 12:20 Interval workout

Run straightaway on track/jog corners

Level 3

12:20 – 12:40 Strength Drills

Lunges 2 sets/20 yds Body Weight

Squats 2 sets/10 Body Weight

Push ups 2 sets/20

12:40 – 12:50 Cool down/ Stretch