Personalized Exercise Program

The objective of this Personalized Exercise Program is to create a fitness training program which will continue to help you stay physically fit for physically demanding profession. You are required to design a one-month program, which will serve as a starting point for training on your own, after the course is done. Your program must include cardio-respiratory, muscular, and flexibility training. Proposed start Day 1 as July 1, 2019. 1. Introduction In a paragraph provide the following information: a. sports and physical activities you participated in while growing up b. current fitness training activities and frequency of training c. indicate your current fitness scores. d. Why are you here? 2. Fitness Goal Setting and Assessment For each of the components of fitness listed below (a-d), indicate the following:  Specific Goal & Assessment – What specific goal do you want to achieve by the end of this program? How will you evaluate this goal?  Rationale – Why is the goal important to you? a. cardio-respiratory (indicate the fitness score and classification (percentage) you would like to achieve for the 1.5 mile run) b. muscular (indicate the fitness score and classification you would like to achieve for pushups) c. flexibility (indicate the fitness score and classification you would like to achieve for trunk forward flexion) d. body composition (indicate the specific changes you would like to make regarding fat and/or muscle on your body) 3. FITT Formulas In order to fulfill the goals you set, you must outline the training you will do. Indicate the: 1. F – frequency. How often per week will you perform the exercise or activity 2. I – intensity. How hard will go do the activity? How will you measure this? 3. T – time. How long will you do the activity? Or what duration will you do?

4. T – type. What type of exercise or what will the mode of your activity be? Outline the FITT formula for EACH of the activities you will do for each of the following components of fitness: cardio-respiratory, muscular, flexibility and body composition. (i.e. you will do a FITT formula for cardio-respiratory, a FITT formula for muscular, etc. that matches your goals listed in #2 for each component of fitness). For example, if you would like to lose fat off your body, adjust your cardio-respiratory FITT formula so it will have this desired physiological effect to the type of training you will do. If you want to develop more muscle on the body and bulk up, adjust your strength FITT formula accordingly for your weight training program. 4. Weekly Overload Progressions In order to improve your fitness, you must place greater demands on the body on a regular basis. Indicate what your weekly overload progression will be for each of the following components of fitness: cardio-respiratory, muscular, and flexibility. How and what will you adjust in your training program in order to see progression or gains in your physical fitness? 5. Nutritional Changes In order to fuel your body with the right kind of energy for training it is important to develop good nutrition habits. Indicate the nutritional changes you will make regarding your eating and hydration to ensure that your body has the right fuels for energy and long-term health. If you want to lose fat and/or gain more muscle mass, indicate the nutritional changes you will make. 6. Warm-Up Outline the activities you will do for each part of the warm-up and how much time will be spent on each activity. Indicate the total time spent on the warm-up. 7. Cool-Down Outline the activities you will do for each part of cool-down and how much time will be spent on each activity. Indicate the total time spent on cool-down. Provide stretches for the following areas of the body. Use pictures or use a brief explanation. Neck Waist Shoulders Quadriceps Arms Hamstrings Chest Inner Thigh Back Calves Note: Indicate a different stretch for each area of the body. Explain how each stretch is done. 8. Cardio-Respiratory Program Provide a one-month calendar of your cardio-respiratory training program. The calendar should be based on your FITT formula. 9. Muscular Program Provide a one-month calendar of your muscular training program. The calendar should be based on your FITT formula that MATCHES your fitness goals listed above in #2. Your resistance-training program can include the use of free weights, weight machines, cable machines, tubing band and/or whole body exercises. The resistance training exercises provided must include the following areas of the body: Lower Body Upper Body Upper Body Quadriceps Trapezius Obliques Hamstrings Latissimus Dorsi Deltoids Gluteals Pectoralis Biceps & triceps Gastrocnemius & Tibialis anterior Rectus Abdominus Forearms If your resistance training program incorporates the use of weights you must record your new maximum lift, as well as the weight (based on the % of your maximum lift), sets and repetitions you will do for each exercise. If you are including tubing band and/or whole body exercises in your muscular workouts you only need to record the sets and repetitions done. 10. Flexibility Program Provide a one-week month of your flexibility training program. The calendar should be based on your FITT formula. List what you are going to do, and the stretches you will do. I recommend pictures here as well.