My Training Program

Name: P.E Schedule:

Resting Pulse Rate: Exercise Pulse Rate:

Goal: Type of Training:

Date of Exercise:

1. Warm-up:

Exercise Sets Duration Remarks

2. Work-out:

Exercises Sets Repetition Duration Remarks/Rest Time

3. Cool-down:

Exercise Sets Duration Remarks

Food Journals

Food Intake per day/week

Breakfast

Lunch

Dinner

Snacks

Water Intakes: __________________________________ glasses/day

Individual Needs

 What is their initial level of fitness?

 How old are they?
 Are they male or female?
 Why do they want to train?
 What is their aim or motivation?

PTH-FITT

Frequency

Intensity

Time (or duration)

Type

Types of Exercises

1. Aerobic exercise-swimming, biking, running, dancing

2. Resistance training-weights
3. Stretching exercise
 CARDIOVASCULAR MUSCULAR MUSCULAR FLEXIBILITY
ENDURANCE ENDURANCE STRENGTH

FREQUENCY 3-5 times/week 2-4 times/week Weight train Daily stretching

2-4 times/week

INTENSITY Train at 60-80% of THR Add or maintain 60-75% of max Stretch muscles
weight & reps 3 sets of 8-12 & hold beyond
repetitions its normal
length
TIME 20-60 minutes/session About 30-60 About 30-60 Hold each
minutes minutes stretch 10-15
seconds

TYPE Any aerobic activity Resistance Anaerobic acts. Stretches that

Keeping the heart rate training, yoga or Such as weight allow the body
within the target zone light weights lifting & sit-ups to move
through the full
range of
motion.