PED 105

Developing a Health-related fitness program

Student’s Name: Louis Houghton

Chronic diseases, such as diabetes, heart disease, stroke and cancer are responsible for the
majority of deaths in the U.S. One important way we can prevent chronic disease and
premature death is to engage in regular exercise that promotes health-related fitness, such
as cardiorespiratory endurance, muscular strength, and body composition. This
assignment has been designed to guide you toward the development of a fitness program
that will improve the quality of your life now and for years to come.

I. Assess your fitness level – provide assessment details and results

A. Cardiorespiratory Endurance- Very good, I have ran XC and Track for the past
four years and continue to do so.
B. Muscular Strength- Average, I work out regularly and can lift and move objects
as needed at work.
C. Muscular Endurance- Average, I work out regularly and when I work my arms
and legs I can do so even after it gets difficult.
D. Flexibility- Very good, each day I get up and stretch as well I haven’t had any
major injuries or illnesses that have pledged me.
E. Body composition (optional)- skin, bone, and muscle holding it together.

II. Develop 3 fitness goals based on the results above (S.M.A.R.T.):

1. Muscle growth across the upper chest; pectoral/Deltoid
2. Core strength and growth; rectus
3. Maintain Cardiorespiratory Endurance
III. Developing cardiorespiratory endurance: In the chart below, fill in your chosen
aerobic activities and then indicate the duration, intensity and frequency for each. The
American College of Sports Medicine (ACSM) recommends a frequency of 3-5 days per
week, a duration of 20-60 minutes while sustaining an intensity of between 55-90% of
your maximum heart rate.

A. Aerobic/Cardio Program Frequency (check √ )

Activity *Duration *Intensity M T W Th F Sa Su
(How long?) (How
vigorous?)
Run! 30 min 70% √
Ladders Till complete 90% √
Walking 30 min 55% √ √ √
* Duration and intensity should be represented by numerical values.

B. Calculate your target heart rate

Resting- 60 beats per min, Active- 92 beats per min, Vigorous- 185 beats per min

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IV. Developing muscular strength & endurance: Using the chart on the next page,
create your own resistance/weight training program based on the equipment and facilities
available to you.
Exercises: Your program should include a minimum of 10 exercises and include exercise
for upper, lower and mid-section muscle groups. List the exercises and the muscles they
develop in the program below.
Intensity: Experiment with different amounts of weights until you find a good starting
weight, one that you can lift easily for 10-12 repetitions. Fill in the starting weight for
each exercise in the program chart below.
Duration: Include at least 3 sets of 8-12 repetitions for each exercise. If your program is
focusing on strength alone, your sets can contain fewer repetitions using a heavier load. If
you are focusing on endurance or toning, your sets should contain more repetitions using
a lighter resistance. Fill in the starting repetitions and sets for each exercise in the
program below.
Frequency: Work out at least 2 days per week. Indicate the days you will train on your
program plan; be sure to alternate days when working the same muscle groups.

Resistance/Weight Training Program (muscular strength/endurance)

Muscle(s) developed Intensity: Duration: Frequency
*Exercise (Provide specific Weight/
muscle terms, i.e. Resistance
biceps) (i.e., lb.) Reps M T W Th F Sa Su
Sets
Bent over rows Triceps 15lbs 20 2 x x x
Butter fly’s Pectorals 15lbs 15 3 x x
Sitting one are curls Extensors 15lbs 20 2 x x x
Standing two arm Biceps 25lbs 20 12 x x x
curls
Open grip bar pulls Triceps 25lbs 15 2 x x x
Closed grip bar Deltoids 25lbs 15 2 x x x
pulls
Med ball squats Hamstrings 25lbs 15 3 x x
Caff extension’s Gastrocnemius 20lbs 15 3 x x
Shoulder press Deltoids 25lbs 15 3 x x
Russian twist Abdominals 10lbs 20 2 x x
*Exercise descriptions may be necessary.

V. Before you begin: All physical activity should begin with a well-designed Warm-up.

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A. Describe an appropriate warm-up routine for one of your aerobic exercises you have
chosen.
B. Also describe how you would warm-up for your resistance/weight training exercise
session.
C. Discuss at least two reasons why warm-up is important for any exercise session

It’s important to war-up because going straight into a workout, even more so
when it’s cold because “cold” muscles are more likely to rip or get torn if not warmed up.
As well warming up gets your heart rate up and prepared for the workout. I would start a
warm-up the same way I would any other, with dynamic and full body incorporated
movements. Actively moving the body in a unified manner but if it were leg day there
may more focus on the parts that will be put to work. So for curls I would do arm crosses,
arms stretched back, and roosters.

VI. Progression & Overload: Once you begin your exercise program, it is recommended
that you monitor your progress and apply overload when necessary. Discuss how you will
know when it is time to increase your workload (progression) and also how you would
increase your workload (overload) to increase your fitness level. Provide a specific
example from your program to demonstrate your understanding of these principles of
conditioning.

When I first started working out it was a struggle to complete the workout, I
worked up to it but it took time. After being able to do the workout sufficiently there
comes a time when one must overload. I overload by adding weight (small amount), find
a new bench max, or adding more reps to a workout. The point is not to become too
comfortable with the weight you’re at but to struggle because from struggle comes
change.

VII. Cool down: Every exercise session should end with cool down activities. Describe
an appropriate cool down for aerobic exercise and for resistance/weight training.
Identify at least one reason why it is important to cool down after any exercise session.

A cool down is exactly what it sounds like, a cool down or the body back to its
natural resting state. Moving is important stretches and active moment of the work areas
are important. Rub or message your muscles to really get them tender and after words
take a shower as it helps cool you off.

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VIII. Increasing flexibility: Stretching can and should be a part of everyone’s daily
physical activity plan. Stretching exercises can be used to relieve or prevent low back
pain or decrease muscle tension. A flexibility program is an important part of any type of
aerobic or resistance/weight training program.

Use the chart on the next page to design a flexibility program that fits your needs and
ability. An important consideration should be the inclusion of exercises for all major
muscle groups. Your program should include a minimum of ten (10) exercises. Your
stretching exercises should be based on the muscles used in your fitness program.
Frequency: A minimum frequency of 2-3 days per week is recommended. You are
encouraged to do your stretching exercises the same days you plan to do
cardiorespiratory endurance exercise or weight training, because muscles stretch better
following exercise, when they are warm.
Intensity: All stretches should be done to the point of mild discomfort, not pain.
Time/duration: All stretches should be held for 10-30 seconds. All stretches should be
performed at least 3-4 times.

A. Discuss 3 guidelines that you would use for safe and effective stretching.
Your response should be original, not copied from another source.
1. Proper stance or positioning i.e. not hunched over if the stretch requires you to
stand or vice versa and hold for 20-30 seconds, do it 3 times
2. Never force yourself into a stretch i.e. jerk your back to the floor so your hands
could touch it
3. Never force yourself into a position that you may not be able to get out of

B. Stretching/Flexibility Program

*Exercise Muscles/Joint Area Stretched

Neck stretches Sternocleidomastoid/Trapezius

Shoulder rows/swimmy Deltoids

Twisty Latissimus/Obliques

Open/Close the gates Sartorius

Cross arms Triceps

Heal to butt Quadriceps

Butterfly Sartorius

On your butt leg out Gastrocnemius

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 Sit and Reach Latissimus

Little/Bigger hips Gluteus

*Exercise descriptions may be necessary.

IX. Finally, discuss how your program will help you improve or maintain a healthy
body composition.

By actively taking part in structured and regimented workouts I can prevent

chronic disease and premature death, which would such btw, and keep me from
becoming a sloth. It may take time and energy to stay in shape but your body needs it to
function well and will reward you for it.

Important note: If you use any sources, including your textbook, to help you complete
this assignment you must make it clear how and where they were used. Provide sufficient
information to allow your instructor to be able to locate the source.