Assignment: Draft Use the following guidelines to plan your Sample 2-week workout. 1 Use the FITT formula. Frequency - How often you work out during the week (3 days for cardio, 2 days for muscular) Intensity - How hard you work (cardio - heart rate up to the target training zone) (weight training -sets/reps/resistance) Type - Aerobic for cardio-respiratory endurance or resistance/weight for weight training.. Time - 30 minutes minimum for cardio, 20-30 minutes for weight (resistance) training 2. For each workout session, include what will be done during each phase of the workout. Warm-up Conditioning/workout Cool-down 3. Principles of Training: Overload - Do more than you can normally do. Specificity - Be specific when you are selecting activities for workout (Cardio - select aerobic exercises) (Muscular fitness - select resistance/weight training exercises for strength) Add muscular endurance and muscle flexibility exercises for variety. Progression - during the second week, increase the amount of work that you you performed during the first week. (Ex: Week 1 - 30 minutes of walk-jog, week 2-35 minutes of walk- jog) Wednesday Friday Saturday Monday Thursday Cardio Sunday Cardio Phase 1 Tuesday Cardio Phase 2 Phase 3 Muscular Fitness Phase 1 Phase 2 (Upper or Lower Body) List major muscles the exercise and the equipment Include the workload: 3sets/8 reps/amt of weight/resistance 1. 2. 3. 4. 5. 6. Phase 3 Assignment: Draft Use the following guidelines to plan your Sample 2-week workout. 1 Use the FITT formula. Frequency - How often you work out during the week (3 days for cardio, 2 days for muscular) Intensity - How hard you work (cardio - heart rate up to the target training zone) (weight training -sets/reps/resistance) Type - Aerobic for cardio-respiratory endurance or resistance/weight for weight training.. Time - 30 minutes minimum for cardio, 20-30 minutes for weight (resistance) training 2. For each workout session, include what will be done during each phase of the workout. Warm-up Conditioning/workout Cool-down 3. Principles of Training: Overload - Do more than you can normally do. Specificity - Be specific when you are selecting activities for workout (Cardio - select aerobic exercises) (Muscular fitness - select resistance/weight training exercises for strength) Add muscular endurance and muscle flexibility exercises for variety. Progression - during the second week, increase the amount of work that you you performed during the first week. (Ex: Week 1 - 30 minutes of walk-jog, week 2-35 minutes of walk- jog) Wednesday Friday Saturday Monday Thursday Cardio Sunday Cardio Phase 1 Tuesday Cardio Phase 2 Phase 3 Muscular Fitness Phase 1 Phase 2 (Upper or Lower Body) List major muscles the exercise and the equipment Include the workload: 3sets/8 reps/amt of weight/resistance 1. 2. 3. 4. 5. 6. Phase 3
