Fitness Assignment Sheet #3 (designing a workout plan)

Today you will design your own workouts! The workouts you can choose from are: circuit training, HIIT, flexibility, muscular
strength, muscular endurance, and weight / body weight. Read the instructions carefully before beginning.
First pick 3, above workouts and research exercises for them. Make sure that you are including all muscle areas in your
exercises you choose: (i.e dont pick all upper body exercises)
You do not need to use all of the lines provided, but you must plan a workout that incorporates all body parts
Then you will take the 3 workouts you made and combine them into a 6 week workout plan. Make sure your plan consist
of all components of fitness (cardiorespiratory endurance, flexibility, muscular strength, muscular endurance, and body
composition)

Workout choice #1 muscular strength (20 pts)

Exercise Muscles used
` Bench press Pectorals, triceps, detoids
2 Squats Guteals, hamstrings, quadriceps
3 Dumbbell Calf raises Gastrocnemius
4 Lat pull-down Latissimus dorsi
5 Bicep curl Biceps, triceps
6 Dead lifts Trapezius, quadriceps, hamstrings,
gluteals, deltoids, pectorals, bicep
7 Declined sit up abdominals
8 Triceps extension Triceps
9 Dips Deltoids, pectorals, triceps,
latissimus dorsi
10

Workout choice #2 Circuit Training (20 points)

Exercise Muscles used
1 Push ups Pectorals, deltoids, triceps
2 Alternating lunges Abdominals, hamstring,
quadriceps, gastrocnemius
3 Crunches abdominals
4 jog Gluteals, hamstrings, quadriceps,
gastrocnemius
5 Overhead press Pectorals, biceps, deltoids
6 Pull ups Latissimus dorsi, biceps
7 seated row Latissimus dorsi, trapezius,
deltoids
 8 burpees Glutes, deltoids, hamstrings,
pectorals, triceps, abdominals
9 Chin ups Latissimus dorsi, biceps, tres
major
10

Workout choice #3 Flexibility (20 pts)

Exercise Muscles used
1 Lunges/reverse lunges Abdominals, hamstring,
quadriceps, gastrocnemius
2 Triceps stretch triceps
3 Toe touches hamstrings
4 Quadricep stretch (standing) Quadriceps
5 Bicep wall stretch biceps
6 Shoulder rolls deltoids
7 Calf stretches Gastrocnemius
8 Doorway chest stretch Pectorals
9
10

*6 week workout plan* (150 points)

ONE DAY EXAMPLE:

-Activity: Jogging to improve PACER score and endurance

-Warm up:

Dynamic stretches, 2 lap jog

-Workout:

Sprint the straights, walk the curves for 2 laps on the track. Jog 2 more laps.

-Cool Down:

Walk 1 lap

-Hydration: drink water after workout and throughout evening.

(I would then put strength training for tomorrows workout to improve pushups and have a rest day sometime this week).
 Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5 6 7
-goal: improve goal: improve goal: improve -goal: improve goal: improve goal: improve -goal: improve
push-up score curl up score PACER score push-up score curl up score PACER score push-up score
and muscular and muscular and cardio and muscular and muscular and cardio and muscular
strength endurance vascular strength endurance vascular strength
-Warm up: -Warm up: endurance -Warm up: -Warm up: endurance -Warm up:
Dynamic Abdominal -Warm up: Dynamic Abdominal -Warm up: Dynamic
stretches stretches(hip High knees, stretches stretches (hip High knees, stretches
-Workout: twists and high frankensteins -Workout: twist and high frankensteins -Workout:
Bench press 3 knees) -Workout: Bench press 3 knees) -Workout: Bench press 3
sets 15 reps -Workout: Jog half mile sets 15 reps push- -Workout: Jog half mile sets 15 reps
push-ups 10- Curl ups 4 sets Sprint quarter ups 10- 20-30 Curl ups 4 sets Sprint quarter push-ups 10-
20-30 reps 50 reps mile repeat 3 reps repeat 5 50 reps mile repeat 3 20-30 reps
repeat 5 times declined curl times (water times (water declined curl times (water repeat 5 times
(water break in ups(with break in break in between ups(with break in (water break in
between each weight) repeat between each each repetition). weight) repeat between each between each
repetition). 5 times(water repetition). -Cool Down: 5 times(water repetition). repetition).
-Cool Down: break in -Cool Down: Arm stretches break in -Cool Down: -Cool Down:
Arm stretches between each Walk between each Walk Arm stretches
repetition).. repetition).
-Cool Down: -Cool Down:
abdominal abdominal
stretches stretches

8 9 10 11 12 13 14
-goal: improve goal: improve goal: improve -goal: improve goal: improve goal: improve -goal: improve
push-up score curl up score PACER score push-up score curl up score PACER score push-up score
and muscular and muscular and cardio and muscular and muscular and cardio and muscular
strength endurance vascular strength endurance vascular strength
-Warm up: -Warm up: endurance -Warm up: -Warm up: endurance -Warm up:
Dynamic Abdominal -Warm up: Dynamic Abdominal -Warm up: Dynamic
stretches stretches(hip High knees, stretches stretches (hip High knees, stretches
-Workout: twists and high frankensteins -Workout: twist and high frankensteins -Workout:
Bench press 3 knees) -Workout: Bench press 3 knees) -Workout: Bench press 3
sets 15 reps -Workout: Jog 3/4 miles sets 15 reps push- -Workout: Jog 3/4 miles sets 15 reps
push-ups 20- Curl ups 4 sets Sprint quarter ups 20- 30-40 Curl ups 4 sets Sprint quarter push-ups 20-
30-40 reps 60 reps mile repeat 3 reps repeat 5 60 reps mile repeat 3 30-40 reps
repeat 5 times declined curl times (water times (water declined curl times (water repeat 5 times
(water break in ups(with break in break in between ups(with break in (water break in
between each weight) repeat between each each repetition). weight) repeat between each between each
repetition). 5 times(water repetition). -Cool Down: 5 times(water repetition). repetition).
-Cool Down: break in -Cool Down: Arm stretches break in -Cool Down: -Cool Down:
Arm stretches between each Walk between each Walk Arm stretches
repetition).. repetition).
-Cool Down: -Cool Down:
abdominal abdominal
stretches stretches
15 16 17 18 19 20 21
-goal: improve goal: improve goal: improve -goal: improve goal: improve goal: improve -goal: improve
push-up score curl up score PACER score push-up score curl up score PACER score push-up score
and muscular and muscular and cardio and muscular and muscular and cardio and muscular
strength endurance vascular strength endurance vascular strength
-Warm up: -Warm up: endurance -Warm up: -Warm up: endurance -Warm up:
Dynamic Abdominal -Warm up: Dynamic Abdominal -Warm up: Dynamic
stretches stretches(hip High knees, stretches stretches (hip High knees, stretches
-Workout: twists and high frankensteins -Workout: twist and high frankensteins -Workout:
Bench press 3 knees) -Workout: Bench press 3 knees) -Workout: Bench press 3
sets 15 reps -Workout: Jog 1 mile sets 15 reps push- -Workout: Jog 1 mile sets 15 reps
push-ups 30- Curl ups 4 sets Sprint quarter ups 30-40-50reps Curl ups 4 sets Sprint quarter push-ups 30-
40-50 reps 70 reps mile repeat 3 repeat 5 times 70 reps mile repeat 3 40-50reps
repeat 5 times declined curl times (water (water break in declined curl times (water repeat 5 times
(water break in ups(with break in between each ups(with break in (water break in
between each weight) repeat between each repetition). weight) repeat between each between each
repetition). 5 times(water repetition). -Cool Down: 5 times(water repetition). repetition).
-Cool Down: break in -Cool Down: Arm stretches break in -Cool Down: -Cool Down:
Arm stretches between each Walk between each Walk Arm stretches
repetition).. repetition).
-Cool Down: -Cool Down:
abdominal abdominal
stretches stretches

22 23 24 25 26 27 28
-goal: improve goal: improve goal: improve -goal: improve goal: improve goal: improve -goal: improve
push-up score curl up score PACER score push-up score curl up score PACER score push-up score
and muscular and muscular and cardio and muscular and muscular and cardio and muscular
strength endurance vascular strength endurance vascular strength
-Warm up: -Warm up: endurance -Warm up: -Warm up: endurance -Warm up:
Dynamic Abdominal -Warm up: Dynamic Abdominal -Warm up: Dynamic
stretches stretches(hip High knees, stretches stretches (hip High knees, stretches
-Workout: twists and high frankensteins -Workout: twist and high frankensteins -Workout:
Bench press 3 knees) -Workout: Bench press 3 knees) -Workout: Bench press 3
sets 15 reps -Workout: Jog 1.25 miles sets 15 reps push- -Workout: Jog 1.25 miles sets 15 reps
push-ups 40- Curl ups 4 sets Sprint quarter ups 40-50-60reps Curl ups 4 sets Sprint quarter push-ups 40-
50-60reps 80 reps mile repeat 3 repeat 5 times 80 reps mile repeat 3 50-60reps
repeat 5 times declined curl times (water (water break in declined curl times (water repeat 5 times
(water break in ups(with break in between each ups(with break in (water break in
between each weight) repeat between each repetition). weight) repeat between each between each
repetition). 5 times(water repetition). -Cool Down: 5 times(water repetition). repetition).
-Cool Down: break in -Cool Down: Arm stretches break in -Cool Down: -Cool Down:
Arm stretches between each Walk between each Walk Arm stretches
repetition).. repetition).
-Cool Down: -Cool Down:
abdominal abdominal
stretches stretches

29 30 31 1 2 3 4
-goal: improve goal: improve goal: improve -goal: improve goal: improve goal: improve -goal: improve
push-up score curl up score PACER score push-up score curl up score PACER score push-up score
and muscular and muscular and cardio and muscular and muscular and cardio and muscular
strength endurance vascular strength endurance vascular strength
-Warm up: -Warm up: endurance -Warm up: -Warm up: endurance -Warm up:
-Warm up: -Warm up:
Dynamic Abdominal High knees, Dynamic Abdominal High knees, Dynamic
stretches stretches(hip frankensteins stretches stretches (hip frankensteins stretches
-Workout: twists and high -Workout: -Workout: twist and high -Workout: -Workout:
Bench press 3 knees) Jog 1.5 miles Bench press 3 knees) Jog 1.5 miles Bench press 3
sets 15 reps -Workout: Sprint quarter sets 15 reps push- -Workout: Sprint quarter sets 15 reps
push-ups 40- Curl ups 4 sets mile repeat 3 ups 40- 60-60 Curl ups 4 sets mile repeat 3 push-ups 40-
60-60 reps 80 reps times (water reps repeat 5 80 reps times (water 60-60 reps
repeat 5 times declined curl break in times (water declined curl break in repeat 5 times
(water break in ups(with between each break in between ups(with between each (water break in
between each weight) repeat repetition). each repetition). weight) repeat repetition). between each
repetition). 5 times(water -Cool Down: -Cool Down: 5 times(water -Cool Down: repetition).
-Cool Down: break in Walk Arm stretches break in Walk -Cool Down:
Arm stretches between each between each Arm stretches
repetition).. repetition).
-Cool Down: -Cool Down:
abdominal abdominal
stretches stretches

5 6 7 8 9 10 11
-goal: improve goal: improve goal: improve -goal: improve goal: improve goal: improve -goal: improve
push-up score curl up score PACER score push-up score curl up score PACER score push-up score
and muscular and muscular and cardio and muscular and muscular and cardio and muscular
strength endurance vascular strength endurance vascular strength
-Warm up: -Warm up: endurance -Warm up: -Warm up: endurance -Warm up:
Dynamic Abdominal -Warm up: Dynamic Abdominal -Warm up: Dynamic
stretches stretches(hip High knees, stretches stretches (hip High knees, stretches
-Workout: twists and high frankensteins -Workout: twist and high frankensteins -Workout:
Bench press 3 knees) -Workout: Bench press 3 knees) -Workout: Bench press 3
sets 15 reps -Workout: Jog 2 miles sets 15 reps push- -Workout: Jog 2 miles sets 15 reps
push-ups 3 Curl ups 4 sets Sprint quarter ups 3 sets 60 reps Curl ups 4 sets Sprint quarter push-ups 3 sets
sets 60 reps 80 reps mile repeat 3 repeat 5 times 80 reps mile repeat 3 60 reps repeat
repeat 5 times declined curl times (water (water break in declined curl times (water 5 times (water
(water break in ups(with break in between each ups(with break in break in
between each weight) repeat between each repetition). weight) repeat between each between each
repetition). 5 times(water repetition). -Cool Down: 5 times(water repetition). repetition).
-Cool Down: break in -Cool Down: Arm stretches break in -Cool Down: -Cool Down:
Arm stretches between each Walk between each Walk Arm stretches
repetition).. repetition).
-Cool Down: -Cool Down:
abdominal abdominal
stretches stretches

2 pts Why did you choose these workouts?

They helped with improving fitness scores specifically push-ups pacer and curl ups.

2 pts When you designed your program, what were the safety considerations you had to be aware of?
Properly warming up and cooling down before workouts. Making sure that their were rest periods in
between for hydration.

5 pts Provide an example of what your warm up would consist of.

 My warm up would consist of dynamic stretches including lunges, power skips, and high knees,
opening and closing the gate, scoops, and karaoke.

2 pts What are the benefits of mind/body exercises and how can they help reduce stress?
Exercise can make you feel better about your body and energizes you to hep you through your day.
It also helps the mind function more properly alongside a good nights rest.

5 pts Tobias has PE in the morning. He often comes to class too tired and weak. What does he need to
do in order to achieve a better outcome in PE class? (Think health/fitness and nutrition)

Get better sleep by going to bed earlier also having a heathy breakfast consisting of some
carbohydrates to give him energy. He could also make sure to warm up before pe class to reach his
full potential.

5 pts How will you implement your workout plan into the future?

I will increase the intensity of certain exercises. For example, when doing bench press I will increase
the amount of weights and for push-ups I will increase the number I do as time goes on.

2 pts What websites if any did you use to complete this assignment?
http://www.sport-fitness-advisor.com
www.bodybuilding.com

2 pts Do you have favorite health and fitness websites you use?
www.bodybuilding.com

Total Points: 235