Personal

Exercise
Program
Name: Katayoon Khoshragham

Writing a Personal Exercise Program

Before we start exercising or trying to improve our level of fitness we must make sure that we are
at a reasonable level of fitness to start. If you have not exercised for a while, had children or have
suffered from an illness, you must seek medical advice before you start on a fitness/training
program.
1. Why must you seek medical advice before you start training/exercising?
Because, exercising is a physically intensive activity and you would have high heart beat rates,
excessive sweating, tiredness etc. Some people who are weak or having cardiac illness etc may
not be able to work out effectively. So consulting a physician helps us avoid unintentional
injuries to ourselves because of exercising.
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To help you plan your exercise program you will have to consider your own
Information______________ N(personal profile)_________. Complete the table below.
Name

Katayoon Khoshragham

Gender

Female

Age

17

Weight (lb)

134

Height (in)

58

Medical Info
Past Injuries
Smoke (Y/N) (optional
answer)
Activities Currently
Undertaken
Frequency of
exercise/training

Having flat feet- using medical insoles

Rickets (low degree)
Scoliosis (low degree)
No
Zumba classes regular cardiovascular training
6 days a week

intermediate
Describe your current
level of fitness

Fitness Gram Testing

When looking to improve your level of sports fitness it is important to:
1. Use proven fitness tests to build a profile of your fitness.
2. Compare the results to the demands of your sport and then.
3. Develop a training program that strengthens your weaknesses while maintaining strengths.
It is also important to perform the same tests at regular times and use the results as feedback to
fine-tune your training. No matter what your sport, or sporting level, fitness tests should be a
major part of your fitness program! Record your fitnessgram scores.

Fitness Component

Fitness Test

Dec Result

Sep Result

Aerobic capacity

The pacer

37

38

Muscle strength,endurance
and flexibility
Muscle strength,endurance
and flexibility
Muscle strength,endurance
and flexibility
Muscle strength,endurance
and flexibility

(abdominal)curl-up

50

50

(trunk
extension)trunk lift
(upper body)pushup
(flexibility)backsaver sit and reach
R,L
Percent body fat

12

12

10

12.00,12.00

12.00,12.00

23%

25%

Body composition

Design your personal exercise program

1. Target Setting
In order to be successful in any exercise/training program, you need to be motivated to not only
work hard but succeed to achieve your set targets. My reasons for attempting this Personal
Exercise Program are:

Is to create a specific workout schedule that corresponds to my fitness goals and includes
exercises that strengthens my weaknesses and improves my strong points which I have defined in
previous
sections._____________________________________________________________________
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I know that the best way to stay motivated in my Personal Exercise Program is to set targets that
are

Specific
Measurable
Agreed
Realistic
Time-Related
My targets for my Personal Exercise Program are:

1. Losing 5 pounds in 2 months by doing cardiovascular exercises and getting

toned at the same time
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2. Being active for 40 minutes a day at least
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3. Achieve a body fat of 23% in 4 months
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2. Practicing Components of Fitness

A sportsperson will not improve simply by taking part in his/her chosen sport. They must put
their bodies under a certain amount of stress to improve performance.
Exercise scientists have identified several components that cover the definition of fitness.
List a brief description of each of the Components of Fitness in the table below.
Fitness Component
Cardio-Vascular
Endurance

Muscular Endurance

Strength

Description
Cardiovascular endurance refers to the ability of your heart and lungs to
work together to fuel your body with oxygen. The Cooper Run is most often
used to test cardiovascular endurance. Aerobic conditioning, like jogging,
swimming and cycling, can help improve cardiovascular endurance.
Muscle endurance refers to the ability of a muscle to perform a continuous
effort without fatiguing. Cycling, step machines and sit up tests are often
used to measure muscular endurance.
The ability of a muscular unit, or combination of muscular units, to apply
force.

Flexibility

Flexibility refers to the ability of each joint to express its full range of
motion. Flexibility can be tested by stretching individual muscles or by
performing exercises such as the lunge or the sit and reach.

Speed

Is the ability to perform a motor skill as rapidly as possible. Simply, it is the

ability to move quickly, which is an essential quality in many sports.
Reaction time is closely related to speed.

Power

Agility

Balance

Co-ordination

Reaction Time

Is ability to exert muscular strength rapidly. It is the rate of performing

work. On the field, power combines speed and strength. Explosive skills
require power fitness, which involves exerting force with marked
acceleration. Olympic lifting and shot putting are examples that show a
rapid rate of force development.
Is the ability to move change direction rapidly without a significant loss of
speed, glance, or body control. Agility fitness combines power, strength,
balance, flexibility, reaction time, coordination, anticipation, and muscular
control. Ability is critical in any sport that requires rapid changes in
direction, deceleration, and acceleration, such as basketball, football, and
gymnastics.
Is the ability to maintain equilibrium. Balance can be static or dynamic.
Static balance means that the athlete is not moving, such as when
performing a handstand. Dynamic balance means that the athlete maintains
equilibrium while moving, such as in slalom ski events.
Is the ability to move smoothly and efficiently. It is specific to each sport
skill. Gross motor coordination means performing large muscle skills, such
as running and jumping, with good technique, rhythm, and accuracy.
is the ability to respond rapidly to a stimulus (cue). Reaction time can be
improved by explosive exercise and sport-specific practice.

The components of fitness that are most important to my sport/activity and why I am including
them are:
Component: cardiovascular endurance

__________________________

Explanation_: because in order to lose weight a healthy diet should be accompanied with cardio.
Cardio is a key component for weight loss because you burn more calories at one time (to get
your heart rate into the target heart rate zone) , you can increase the intensity easily so that you
burn more calories , it adds to your overall calories deficit , and finally you can do it most of the
days of the week. Therefore, cardio is necessary for my fitness goal of weight loss. It also makes
me to be more active each day and thus I can achieve my other fitness
goal.____________________________________________________________
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Component: _strength__________________________
Explanation: Because strength and resistance training is very useful for burning fat ,it forces the
body to maintain its muscle tissue , and thus the metabolism even if the calorie intake is reduced
by cardio. If cardio is done by itself, in long term it can burn muscles as well as fat and calories
and since muscles consume a lot of calories and so allow you to eat more without gaining
weight , its lows youre your metabolism .In addition to that strength training makes your muscle
toned and thus gives you a leaner body with a great shape. In addition, strength training is a must
to fat burning. Moreover, since I have a low degree Rickets, strength training would make my
bones stronger.___________________________________________________________
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Component: _coordination__________________________

Explanation: Because one of my fitness goals is to be more active, each day and I believe that
doing coordination exercises is a great way to achieve this. Coordination exercises help improve
the efficiency of movement, improve overall body awareness during movement, improve posture,
improve ability to perform activities of daily living and so improve quality of life and makes
exercise more functional. Coordination exercises have a huge psychological effect on aging of
neuromuscular system and thus improve the brain function. Moreover, hand-eye coordination
exercises can improve the eyesight which is very important to me who uses optical glasses.
._____________________________________________________________
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Component: __flexibility_________________________
Explanation: because better flexibility improves your performance in physical activities and helps
your muscle to work more effectively. Also since I as a student spend quite a lot of time behind
my desk, flexibility exercises helps me to be more active and at the same time it increases blood
flow and nutrients to the soft tissues after a long time of sitting and maintaining a stationary
position. Flexibility exercises also reduce lower back pain, which is very crucial for someone like
me who has scoliosis._________________________________________________________
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3. Fitness related elements - Exercise Selection

Selecting the correct exercises for your targets can mean the difference between reaching targets
and average results. If you know what you want (targets) and know how to get it (exercises in
training program), then all you have to do is do it. It is hence important to select training
exercises that relate well to your activity and the components of fitness you aim to improve.
Component of
Fitness
Cardiovascular
endurance

Possible Exercises
fast-paced walking,
running, cycling,
swimming, cross-country

Exercise Selection
Jumping rope
Fast-paced walking

Selection
Justification
You can use jumping
rope everywhere, it
does not need, and

skiing, jumping rope and

in-line skating

specific equipment
and you can have
fun, burn many
calories in a short
time.
Fast-paced walking
burns many calories
in a short period.

Strength

bench press, pull-ups,

biceps curls , lunge, Side
Plank with Leg Raise ,
Clock Lunge, Side Hip
Raise, Squat Jacks, jack
knife Crunch, Jump
squats , windshield
Wipers, Crossover
lunge , back bow
Crossovers, Flutter kicks

Squat jacks , plank

with leg raise

They do not need a

lot of space and no
specific equipment.
They are also
suitable for a person
who is a beginner in
strength training.

Flexibility

Toe touch stretch,

standing inside thigh
stretch, standing
quadriceps stretch, deep
glute stretch

Toe touch stretch,

Standing inside thigh
stretch

Because toe touch

stretch targets the
back mainly and it
can help me
straighten my back
and thus improve the
scoliosis condition.

coordination

Tennis, ping pong ,

squash, jumping rope

Ping pong

Because Im good at
it and enjoy playing
it.

4. Circuit Design
NOTE: Include the exercise completed at each station along with the Component of Fitness it
aims to develop.

Jumping rope
Station 1
(cardiovascular
endurance)

Station 2
Squat jacks (strength)

Standing
Station
8 inside
thigh stretch
(Flexibility)

Toe
touch stretch
Station
7
(flexibility)

Tennis withStation
the wall 6
(coordination)

Station 3
Ping pong
(coordination)

Plank with
leg raise
Station
4
(strength)

Fast-pace
Station
5 treadmill

walking (cardiovascular
endurance)

Station

Exercise (Description)

Explanation of Exercise Choice

Jumping rope :
1. Jump over the rope with feet together, one jump per
turn
2. Holding handles together, swing rope to the left and
turn twice in a circular motion as you step to the left
and tap right toes by left heel, repeat to the right.
3. Jump over the rope 6 inches to the right, landing on
both feet, On the next turn, jump 6 inches to the left,
Keep your feet together and continue alternating,
jumping once per turn.

One of the most important ways that jumping rope can be

used is as a means to achieve weight loss. Another great
benefit of using a jump rope during exercise is increased
cardiovascular fitness. Finally, exercising with a jump
rope is a great way to improve the muscle tone in your
legs and lower body.

Squat jacks:
Lower into a squat and bring your arms in front of you. Jump
your feet together, still holding your squat position, as you
swing your arms back by your sides, keeping your elbows
bent (as shown). Jack your feet out and in as quickly as you
can without coming up out of your squat.
Ping pong:
Either play with a partner or try to send back the ball by
yourself from the other side.

The jump squat is a full-body exercise that requires no

equipment and primarily works the legs and midsection
specifically, the gluteus Maximus, hamstrings,
abdominals, quadriceps and calves.

Plank with leg raise:

Get into plank position on your forearms with your abs in
tight. Engage your glutes to lift and hold one foot a few
inches off the floor, foot flexed. Do 10 lifts on one side, and
then switch legs.

Playing table tennis is a great way to stimulate the brain

and promote quick thinking while improving hand-eye
coordination. Table tennis is a low-injury risk sport that
keeps one fit and flexible, without putting severe stress
on joints. Playing table tennis increases one's agility and
flexibility, and most of all their reaction time.
Adding a straight leg lift to your reverse plank provides
two major benefits. First, maintaining the plank form
becomes even more of a challenge and, consequently,
requires more muscle strength. The straight leg lift, even
in a lying position, works your hip flexors and your
quads. Doing leg lifts from a reverse plank works the
muscles more.

Fast-pace treadmill walking :

Start with walking slowly at 3 km/h for 5 minutes .then
increase your speed to 5 km/h and walk for 1 minute .then
walk for 35 minutes at speed 6.5 km/h.
Tennis with the wall:
Stand with your racquet head in front of you, facing the wall,
racquet head within 0.5m of the wall. The aim is to keep the
ball going. No backswing, hit softly but firmly. Quick
reactions required. Keep facing the wall. When you actually
hit the ball, it should be closer to the wall than you are.

Adding an incline significantly the calories you burn

during your walk. Working at intensities of about 75
percent of your age-predicted maximal heart rate or
higher helps improve cardiovascular fitness.
Tennis involves continuous movement, which requires a
good level of aerobic fitness. Tennis also develops the
ability to work at high intensity for short periods, known
as anaerobic capacity. Repeatedly performing forehands
and backhands will increase your core stability and tone
your midsection

Toe touch stretch:

Stand with some space in front and behind you, bend at the
waist, keeping your legs straight, until you can relax and let
your upper body hang down in front of you. Let your arms
and hands hang down naturally. Hold for 10 to 20 seconds

Toe touches can help improve your flexibility. They

stretch your shoulders, back and leg muscles, especially
the hamstrings, which are on the back of your thighs.

Standing inside thigh stretch:

Stand with your legs slightly wider than shoulder-width
apart, with your feet pointed straight ahead. Shift to the side,
one leg bent and the other leg straight, until a stretch is felt in
the inner thigh. Hold for 30 seconds.

Tissues and muscles in your deep inner thighs and groin

can become tight and stiff from poor posture and
inactivity. Stretching the inner thighs and groin by
holding the stretch reduces neural stimulation to the
region that causes tightness and sensitivity. This type of
stretching, , improves tissue elasticity, which increases
your range of motion before exercise.

5. Training Sessions
Before taking part in any physical exercise everyone should ____warm up___________________. By increasing the
____temperature_____________ of the body and increasing blood flow to the __muscles_____________, the body becomes better
prepared for exercise. __stretching_______________ the muscles not only increases the range of __movement____________, it also
means the athlete is less likely to get a muscle ____injury_____________. As well as the body being physically prepared, a good warmup also helps the mind to become more ___focused_____________.

6. Warm-Ups
Warming up is very important. After increasing the blood flow to the muscles you must stretch the muscles.
Write a description of the stretches that you use. You can draw the stretches you performed. Try to include Active/Passive/Dynamic stretches
in your warm-ups. Name the muscle (muscle group) that you are stretching
1.dynamic: Lunge with a Twist:
this is a combination of two different moves: a
forward lunge and a horizontal twist. The forward
lunge helps stretch the hip flexors and activates the
legs, glutes, and hips, while the twist stretches out
the upper and middle back and activates core
rotation

2.dynamic :Hip Stretch With A Twist:

3.dynamic :Jump Squats:

This is an exceptional stretch, especially

for working professionals who sit a lot
during the day. It helps open up the hips
and groin while stretching the core, upper,
and middle back.

Jump squats are a great plyometric

exercise for warming up the lower body.

4.active:quadriceps stretch-standing
Areas Stretched: quadriceps

5.passive:black cat stretch

Muscles Stretched: erector spinae,
external
oblique

6.passive:spinal twist
Area Stretched: lower back

Dynamic: Hamstring Stretch

Dynamic: Side Bends

Muscles stretched: erector spinae,
oblique

Muscles stretched: hamstrings

Dynamic: Abdominal Stretch

Areas stretched: abdominal

7. Complete the Sample Weight Training & Cardio Log list all daily activities Identify your training goal

Name: Katayoon Khoshragham

Date: 18/01/2015

Today's Focus: fat loss + endurance +weightloss

Total Workout Time: 1:18:30

Set 1

Resistance Training
Exercise

Dead Lifts + Reverse Flys

Reps
3

Set 2
Rest

20 sec

Reps
3

Set 3
Rest

20 sec

Reps
3

Set 4
Rest
20
sec

Reps
3

Rest
20
sec

Squat Crosses + Presses

Alternating Lunges + Torso
Rotations
Crunches with Cross Punches
Single Arm Pullovers + Opposite
Leg Raises
Alternating Lunges +Row
Kickbacks
Push Ups

10 sec

10 sec

10
sec

10
sec

5 sec

5 sec

5 sec

5 sec

10
sec

10 sec

10 sec

10
sec

10 sec

10 sec

10
sec

10
sec

15 sec

15 sec

15
sec

15
sec

10
sec

10
sec

10 sec

10 sec

Cardio Training
Cardio Exercise

Time

Heart Rate

Speed

Distance

Treadmill walking

00:30:00

148

6 km/h

3 km

Jumping rope

00:10:00

Incline

8. Cool Down
The cool down is just as important as the warm-up when it comes to designing a safe and effective exercise
program. It helps the body to recover after vigorous exercise.

Start with a few minutes of gentle exercise such as light cycling or jogging. This will help the blood
to keep circulating around the body. This allows oxygen to reach the exercised muscles and lactic acid
to clear away from them.

Finish with some stretching. This helps to loosen the exercised muscles and prevent stiffness and
soreness.

Why do we have to cool down after a training session?

Help repay the oxygen debt

Prevent blood pooling
To increase lung capacity
Help remove lactic acid

Get rid of unused energy

To build muscle
To stop stiffness next day
Help return body systems
to normal

List some cool down activities (including stretches):

1
Arm Pull and Hip Flexor Stretch
(Left and Right)

4
Getting a massage, doing
house chores ,yoga , tae bo

2
Slow jogging, brisk
walking or gentle cycling

5
Wall Shoulder Stretch
Wall Chest Stretch (Left and
Right)

3
Jumping jacks,swimming,dance

6
Standing Glute Stretch (Left and
Right)

9. Nutrition- Why is nutrition important when we exercise?

(Source: 2014-2015 Fitness, Strength and Conditioning Nutrition (logs) and Fitness skill practice
Reading - ResourcesNutrition & Fitness)

1_The food that we eat is fuel for our bodies. If we fill our bodies with food that contains mostly empty calories with little
nutrients, the performance level of our bodies will be substandard.

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2__Good nutrition is important for the growth and development of healthy bones and muscle. Proper nutrition is especially
important for growing children Poor nutrition can leave you feeling tired most of the time. A person who feels physically
tired does not have the energy to exercise any more than necessary. The chronic fatigue leads to more of a sedentary lifestyle,
which in the end affects physical fitness.

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3_The human body was not designed to be sedentary. It was designed for movement. Our bodies are actually very flexible
and versatile vehicles but they need fuel and exercise to keep them physically fit. Regular exercise helps build stamina and
endurance but if the body is running on a diet that is poor in nutrients, it will run out of steam quickly.

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4_Our bodies need a balance of carbohydrates, protein and fat to provide the energy necessary to carry out our daily tasks,
exercise and maintain physical fitness. When dietary balance is not maintained, nutritional deficiencies can occur. A lack of
energy may lead to lessened physical activity thereby decreasing the overall level of fitness.

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5_Although everyone needs balanced nutrition to maintain health and fitness, variations in diet are often determined by the
needs of the individual. Men typically require more calories than women to maintain their body weight. Active individuals
require more calories than those who are less active.

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Check off each item on your scoring rubric to make sure that your plan is
complete.

Fitness Exam Scoring Rubric (max 70points)

1. Target Setting

______(3p.)

2. Components of fitness description

______(10p.)

3. Exercise selection

______(12p.)

4. Circuit Design
5. Training Session

______(8p.)
s

______(7p.)

6. Warm ups

______(5p.)

7. Weight Training & Cardio Log

______(15p.)

8. Cool down

______ (5p.)

10. Nutrition: explain the importance of combining nutrition and exercise. ______ (5p.)