MY PERSONAL FITNESS PLAN PROJECT

NAME: _Patrick Loughlin__________________________

GRADE: ___________________________
PERIOD/DAY: ___T-TR 11:40___________________
MY PERSONAL FITNESS PLAN PROJECT
NAME: ____________________________
GRADE: ___________________________
PERIOD/DAY: ______________________

Introduction: With current trends of obesity, cardiovascular disease, Type 2 diabetes and other
related health conditions, the importance of maintaining an active lifestyle is extremely
important. Research suggest that creating a plan for fitness that includes goals for improvement,
self-evaluation of fitness levels, and a variety of activities leads to improved personal health and
fitness. Participating in a regular exercise program helps to maintain a healthy blood pressure
and body composition, increases good cholesterol (HDL), decreases bad cholesterol (LDL), and
reduces your risk of developing heart disease, obesity, and type 2 diabetes.
Project Task: You have been hired by yourself to be a personal trainer. In the role of personal
trainer, you must research and develop a personal fitness plan that is designed specifically for
you. You will use the information from your research to assist you in designing your fitness plan.
Good luck on your assignment!
TASK 1 – The building blocks for a Great Plan: An effective Fitness Plan is based on the 5
components of health-related fitness. What are the 5 components of health-related fitness?
Define each component.
Component of Fitness
Description
Heart and lung endurance or cardiovascular endurance- the ability to exercise the entire
body for long periods of time. It requires a strong heart, healthy lungs, and clear blood vessels
to supply the body with oxygen. Activities to improve fitness in this area include running,
swimming and aerobic dance. A person must do the activity continuously for a minimum of 20
minutes within their target heart rate zone. Endurance/cardiovascular activity should be done a
minimum of 3 days per week. Every other day is preferable. The mile or the pacer will measure
fitness testing in this area.

Muscular Strength- the amount of force you can put forth with your muscles. It is often
measured by how much weight you can lift. People with strength have fewer problems with
backaches and can carry out their daily tasks efficiently. Examples of muscular strength include
push-ups, weight lifting heavy weight with few repetitions, and pull-ups. Fitness testing will be
measured by doing push-ups.

Muscular Endurance- the ability to use the muscles, which are attached to the bones, many
times without getting tired. People with good muscular endurance are likely to have better
posture, have fewer back problems, and be better able to resist fatigue than people who lack
muscular endurance. You can improve muscular endurance by lifting weights with many
repetitions or doing sit-ups. Measuring the number of sit-ups you can do correctly is used for
fitness testing.

Flexibility- the ability to use your joints fully. You are flexible when the muscles are long
enough and the joints are free enough to allow movement. People with good flexibility have
fewer sore and injured muscles. Stretching before and after activities will help to improve
flexibility. The sit-and-reach and the trunk lift are two tests used to measure flexibility.

Body Composition- the percentage of body weight that is fat compared to other body tissue,
such as bone and muscle. People who have a high percentage of fat are more likely to be ill and
have a higher death rate than lean people. Exercise and eating the right foods in the proper
amounts can improve body composition. Body composition can be measured using an
instrument called calipers, a specialized scale, or it can be calculated by using the body mass
index (BMI) which uses height and weight to determine your BMI.
TASK 2 – How fit are you? That is the key question. Finding out levels of fitness in all of the
components of fitness provides the information needed to know what a person’s strengths and
weaknesses are and allows a fitness plan to be specific to the person’s needs. So how fit are
you? Record your most recent scores below. Also, identify the component of fitness being
assessed for each score.
Assessment
Score
Healthy Fitness Zone? Y/N
Component of Fitness

PACER/One Mile Run

Pacer, 54, Yes, cardiovascular

Push Up
30, yes, muscular endurance

Sit and Reach

L=8.5
R=8
yes, flexibility

Curl Up
80, yes, muscular endurance

Body Fat %
13.4, body composition

NA

1RM Lower Body

315, yes, muscular strength

NA
1RM Upper Body
300, yes, muscular strength

NA

TASK 3 – How fit do you want to be? The most successful fitness plans have goals for
improvement. Goals should meet the following guidelines: 1). Challenging yet realistic. 2). Call
for gradual improvement. 3). Based on realistic standards. 4). Help to motivate the person to
keep working on the plan.
Use “SMART” criteria to set your fitness goals:
SPECIFIC: What do you want to achieve? How will you achieve it? BE SPECIFIC!!!
MEASURABLE: HOW will you measure your progress?
ACHIEVABLE: WHY is this goal achievable? Where are you currently at?
RELEVANT: Your goals should be important to you and the outcome should impact your life.
WHY is this goal important to you?
TIMELY: Your goals should have a time element established. This helps you keep on track.
WHEN do you want to be able to accomplish this goal by?
Identify a SMART goal for EACH of the healthy fitness components that you would like to
achieve.

Fitness Component
Specific
(BE AS SPECIFIC AS POSSIBLE!!!)
Measurable
(HOW WILL YOU MEASURE?)
Achievable
(WHY IS IT ACHEIVABLE FOR YOU?)
Relevant
(WHY IS THIS RELEVANT TO YOU?)
Timely
(WHEN DO YOU WANT THIS GOAL ACHIEVED BY?

Cardiovascular

Specific: Run a mile in 5:30

Measure: Stopwatch
Achievable: Yes, I run a mile in 5:57 as of right now only doing cardio twice a week.
Relevant: It will help decrease my body fat percentage and I will feel less exhausted after a long
day of moving around.
Timely: I want to achieve this before August 1st

Muscular Strength
Specific: I want to be able to do 1 reps with 315 lbs on bench press
Measurable: If I can preform this without help from a spotter
Achievable: I work out my upper body at least once a week and have gone from 275lbs to
300lbs in 2 months.
Relevant: This is relevant to me because I want to improve my upper body strength and improve
my appearance.
Timely: I want to make this improvement by June 1st.

Muscular Endurance
Specific: I want to be able to do 15 reps with 225lbs on bench press.
Measurable: If I can preform these 15 reps without the help from a spotter.
Achievable: This is achievable because I went from 8 reps to 11 reps in 2 months which is
where I am at now.
Relevant: This is relevant to me because I want to improve my strength and appearance of my
upper body.
Timely: I want to achieve this by July 1st.

Flexibility
Specific: I want to be able to touch my toes without bending my knees while standing up.
Measurable: I will measure this by seeing if I can touch my toes and having someone watch and
make sure my knees don't bend.
Achievable: I can achieve this because in the last 2 weeks I have been working on my flexibility
in my legs and have seen small but steady improvements in my ability to bend and stretch.
Relevant: This is relevant to me because my muscles are very tight and in order to properly
maintain my muscles they need to be flexible so that they last longer before beginning to
deteriorate.
Timely: I want to achieve this goal by June 1st.

Body Composition
Specific: I want to decrease my body fat percentage to 8% by July 1st.
Measurable: I can measure this by using a handheld body fat tester that measures your body fat
%
Achievable: This is achievable to me because I have been working very hard to reduce my
calories/sugar, engage in a more healthy diet, do cardio more and work out more intensely and
consistently.
Relevant: This is relevant to me because I want to improve my appearance and overall health
and decreasing body fat percentage is a great way to improve my bodies health.
Timely: I want to achieve this goal by July 1st.

TASK 4– FITT Principle? What is it and how do I use it? A successful fitness plan has a
specific design to the daily and weekly schedule of activities that gives the plan direction. Define
what each letter stands for, and write the question that defines each.
Finish the Word
Meaning?
F Frequency: The first thing to set up with your workout plan is frequency—how often you
exercise. Your frequency often depends on a variety of factors including the type of workout
you're doing, how hard you're working, your fitness level, and your exercise goals.

Intensity: Intensity has to do with how hard you work during exercise. How you can change the
intensity depends on the type of workout you're doing.

Time: The next element of your workout plan is how long you exercise during each session.
There isn't one set rule for how long you should exercise and it will typically depend on your
fitness level and the type of workout you're doing.

Type: The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to
manipulate to avoid overuse injuries or weight loss plateaus. This classifies what part of your
body is being worked when exercising.
TASK 5 – Heart Rate? What is it and how do I use it? A successful cardiovascular plan has
specific heart rate zones, so that you know if you are working hard enough. Figure out your
target heart rate zones using the Karvonen Formula.
Resting Heart Rate (RHR) = __62__________
Max Heart Rate (MHR) = 220 – your age = _202___________
Heart Rate Reserve (HRR) = MHR – Resting Heart Rate = _______

Zone 1….
(HRR X .60) + RHR = __146______
(HRR X .70) + RHR = ____160____

Zone 2….
(HRR X .75) + RHR = ___167_____
(HRR X .80) + RHR = _174_______

Zone 3….
(HRR X .85) + RHR = ____181____
(HRR X .95) + RHR = ____195____

TASK 6– Principles of Training help to keep the plan going in the right direction. Will you
improve if you keep doing the same things? Does your activity match what you want to
improve? Does your plan progress as you progress? These questions can be answered by
understanding some basic principles of training. Research the following principles and complete
the following:
Principle
Description and Example
Overload- overload refers to the amount of load or resistance, providing a greater stress, or
load, on the body than it is normally accustomed to in order to increase fitness. Example- If a
football player's goal is to improve upper body strength, he would continue to increase training
weight loads in upper body exercises until his goal was achieved.

Progression- Progression is the way in which an individual should increase their workout load.
Example- As a person’s fitness level improves, he or she will need to make adjustments to the
exercise program if continued improvements are desired. That is, what used to be overload may
no longer be sufficient. Frequency, intensity or amount of time (“FIT Principle”) dedicated toward
the individual’s exercise program may need to be changed for continued fitness enhancement.
Specificity- The Specificity Principle is a principle that states that exercising a certain body part,
component of the body, or particular skill primarily develops that part or skill. For example,
basketball fitness training should include some distance work with intermittent speed and agility
training. In contrast, golfers would require little distance work, but train for power and flexibility.

Reversibility- Reversibility means that an athlete can lose the effects of training when they
stop, and can gain the effects when they begin to train again. Detraining occurs within a
relatively short time period after an athlete ceases to train. For example, if I bench press 300 lbs
during football season but after the season ends I don't bench press for a month and I go back
in the gym I won't be able to bench press 300lbs because I haven't been working those
muscles. But once I get back in the swing of a consistent workout I will get back to that strength
level.

TASK 7 - Applying the FITT Principle – Putting your activities into a weekly plan. Now
take the activities from Task 9 Part A and make a plan. When creating your plan for improving
and maintaining fitness, remember the following keys to a successful exercise program. An
effective plan includes a variety of activities, utilizes the FITT Principle, is based on goals,
includes warm up and cool down activities, takes into account the principles of training and
includes activities that are enjoyable to the participant. Make sure when completing the chart,
you include each specific exercise name, how long, how many (reps/sets), or hard much
(weight, %age of 1RM), etc… List every detail. You may schedule two days (MAX) in each
week as REST days.

Fitness Category
Intensity
(Easy to Vigorous, Reps & Sets, %age of 1RM)
Time
(How Long?)
Type
(Describe Activity, List Exercises)
SUNDAY

Aerobic Capacity

Intensity- moderate
Time- 7-8 minutes
Type- jog

Muscular Strength/Endurance

intensity- vigorous
time- 30 seconds 12-15 reps
type- tricep extensions (cable), Tricep extensions (dumbbell), Push ups, dips, Bench press ( low
weight 155 high reps 12-15), cable flys (low weight high reps)

Flexibility
Intensity- Easy
Time- 1 minute sets
Type- Rolling out lower body with foam roller

MONDAY

Aerobic Capacity

Intensity- vigorous
Time- 6-7 minutes
Type- run

Muscular Strength/Endurance
Intensity- moderate
Time- about 20 seconds per set of 6-8
Type-5 sets of pull ups 10reps and bicep curls 10 reps superset, dumbbell rows, barbell rows,
row machine, pulldown machine, barbell bicep curls, dumbbell bicep curls, high cable pulls
cable biep curls superset

Flexibility
Intensity- Easy
Time- 1 minute sets
Type- Rolling out lower body with foam roller

TUESDAY

Aerobic Capacity
Intensity- moderate
Time- 7-8 minutes
Type- jog

Muscular Strength/Endurance

Intensity- Vigorous
Time- 1 minute 5 sets of 10 (heavy weight low reps)
Type- Back squats barbell, front squats barbell, leg extension machine, hamstring curl machine,
deadlifts (RDL's), box jumps (standing), calf raises dumbbells in each hand

Flexibility

Intensity- Easy
Time- 1 minute sets
Type- Rolling out lower body with foam roller

WEDNESDAY

Aerobic Capacity
Intensity- moderate
Time- 7-8 minutes
Type- jog
Muscular Strength/Endurance
Intensity- vigorous
time- 30-40 seconds 12-15 reps high reps low weight
type- tricep extensions (cable), Tricep extensions (dumbbell), Push ups, dips, Bench press ( low
weight 155 high reps 12-15), cable flys (low weight high reps)

Flexibility

Intensity- Easy
Time- 1 minute sets
Type- Rolling out lower body with foam roller

THURSDAY

Aerobic Capacity
Intensity- moderate
Time- 7-8 minutes
Type- jog

Muscular Strength/Endurance

Intensity- moderate
Time- 30-40 seconds: 4 sets of 15 high reps low weight muscular endurance
Type- military press, shrugs barbell, shoulder press, arnold press, front/side raise superset, front
raise with cable

Flexibility

Intensity- Easy
Time- 1 minute sets
Type- Rolling out lower body with foam roller

FRIDAY

Aerobic Capacity

Muscular Strength/Endurance

Flexibility

SATURDAY

Aerobic Capacity

Muscular Strength/Endurance

Flexibility
FITT Principles
*Training Principles

F
Frequency
I
Intensity
T
Time
T
Type
Overload
Progression
Individuality
Cardiovascular endurance (aerobic)
• 3 to 6 times per week

• Moderate to vigorous intensity

(60% to 85% of maximum heart rate)
• Minimum of 20 minutes
• 20-??? Minutes/dayday
• Continuous motion of large muscle group(s) such as running, cycling, xc-
skiing
• Stay within THRZ
• Extend the duration while staying in THRZ
• Maintenance: 55-65%
• Good fitness: 75-90%
• Increase time
• Increase days/week
• Vary activities dependent on personal need
Muscular fitness (strength and/or endurance)
• Alternate days 2 - 4 times per week
• Sets
• Repetitions
• Low to high resistance
(based on type)
• %-age of 1RM
• Will depend on # of exercises, sets and reps

• Specific exercises
 • Increase resistance
• Endurance: increase reps
• Strength: increase lbs
• Decrease rest in between
• Own body weight first
• Increase # of sets, increase # of reps
• Increase weight
• Increase intensity but decrease volume & vice versa
• Vary types of exercises
Flexibility
• 2 to 3 times a week or daily
• Preferred daily and after workout
• Slow and controlled movement
• Minimum of 30 seconds
• 2 or 4 stretches per muscle/ group
• Always warm up first w/a dynamic w/up
• Static
• Dynamic
• PNF
• Yoga
• Foam Rolling

• Until mild discomfort

• Back off slightly and hold
• Build up time/days/week but NOT beyond discomfort
• Avoid “no pain no gain” – focus on proper tension
• Vary flexibility exercises

TASK 8 – Progressions. Explain, in detail, how you will progress over time (after 4-6 weeks)
for EACH of the fitness components. How will you take the weekly workout that you wrote and
progress it (think FITT, which one(s) will you progress for EACH fitness component?
Fitness Component
Progression
Cardiovascular
F - I can start out running for 10 minutes each day the first week and then I can increase
my frequency by adding a minute each week.

I - I can increase my intensity by increasing the pace I run at therefor increasing the
distance as well, within the minutes I am running for.

T - I can increase the time by running for longer periods of time or by doing different
types of cardio throughout the day.
Muscular Strength and/or Endurance
F - I can add weight or reps to each of my workouts depending on whether I am trying to
bulk or cut weight. Whenever I go through my full cycle of workouts I can increase the
weight for each specific exercise.

I - In order to improve my intensity while working out I can take less time to rest
inbetween sets and do more super sets.

T - I can increase time by doing compound sets or supersets.

Flexibility
F - Instead of foam rolling for 5 days a week I can foam roll 7 days a week.

I - I can hold my position on the foam roller and my position while static stretching for a
minute instead of 30 seconds. Each week I can add 30 more seconds.

T - I can spend 30 minutes stretching and foam rolling instead of 15 minutes

TASK 9– It’s a plan! Now do it! Oh, make sure you turn in your project. Your plan is
finished. Legendary basketball coach John Wooden once said, “If you fail to plan, you plan to
fail.” However, making a plan and not following is like putting an app on your phone and never
using it. Application is everything!