PHYSICAL EDUCATION PLC ASSIGNMENT
DESIGN A TWO-MONTH MUSCULAR FITNESS PROGRAM FOR YOURSELF. BEFORE YOU BEGIN, CONSIDER YOUR STRENGTHS AND WEAKNESSES AND WHAT YOU WOULD LIKE TO ACHIEVE FROM THIS FITNESS PROGRAM. DEVELOP SHORT TERM AND LONG TERM GOALS (WEEKLY, MONTHLY AND OVERALL). PLEASE BE REALISTIC ABOUT THE AVAILABLITITY OF EQUIPMENT WHEN PLANNING YOUR PROGRAM.
WRITE A 500 WORD ESSAY DESCRIBING YOUR CURRENT STRENGTHS AND WEAKNESSES. INCLUDE SPECIFIC GOALS FOR YOUR FITNESS PROGRAM. BE SURE TO LIST WEEKLY GOALS BASED ON WHAT YOU WANT TO ACHIEVE EACH WEEK.
YOUR PROGRAM MUST INCLUDE:
HOW MANY TIMES PER WEEK WILL YOU TRAIN?
WHICH EXERCISES/EQUIPMENT WILL YOU USE?
HOW MANY REPS AND SETS WILL YOU DO EACH WORKOUT?
AMOUNT OF WEIGHT PER EXERCISE YOU WILL USE?
***REMEMBER TO APPLY THE FITT PRINCIPLE***
BE AS DETAILED AS POSSIBLE TO GET FULL POINTS
CREATE 8 TABLES LIKE THE EXAMPLE BELOW. SHOW APPLICATION OF THE FITT PRINCIPLE THROUGHOUT THE PROGRAM. PROVIDE LIST OF EQUIPMENT NEEDED FOR EACH WEEK.
EXAMPLE OF 1 WEEK IS BELOW:
|
WEEK 1
|
TYPE: |
FREQUENCY: |
INTENSITY |
TIME: |
|
|
ACTIVITY |
DAYS PER WEEK |
WEIGHT |
# OF REPS |
# OF SETS |
|
|
Bench Press |
M W F |
100 lbs |
10 |
1 |
|
|
Bicep Curl |
M W F |
40 lbs |
12 |
1 |
|
|
Crunches |
M T W R F |
------------- |
20 |
2 |
|
|
Push Ups |
T R |
------------- |
20 |
3 |
|
|
Pull Ups |
T R |
------------- |
12 |
3 |
|
|
Leg Press |
T R |
150 lbs |
10 |
2 |
|
|
Squat |
T R |
150 lbs |
10 |
2 |
|
Equipment needed: ______________________________________________________________________________
Goals: (Weekly/Bi-weekly/Monthly) __________________________________________________________________
YOU MAY USE THE FOLLOWING RESOURCES TO ASSIST YOU WITH COMPLETION OF THIS PROJECT
- “PERSONAL FITNESS FOR YOU” TEXTBOOK
- THE CHART PROVIDED IN CLASS
- ARTICLE: “BASIC STRENGTH AND MUSCLE WEIGHT TRAINING PROGRAM” http://weighttraining.about.com/od/succeedingwithweights/a/strength_muscle.htm
- WEIGHT LIFTING MAX PERCENTAGE CHART: http://www.criticalbench.com/weight-training-chart.htm