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Personal Fitness Assignment 4 Week fitness program

1. Components of Fitness: The components of fitness are Cardiovascular endurance Muscle strength Muscle endurance Flexibility Body Composition Cardiovascular Endurance Cardiovascular endurance refers to the ability of your heart and lungs to work together to fuel your body with oxygen. The Cooper Run is most often used to test cardiovascular endurance. Aerobic conditioning, like jogging, swimming and cycling, can help improve cardiovascular endurance. Muscle Strength Muscle strength refers to the amount of force a muscle can exert, in a single effort. Exercises like the bench press, leg press or bicep curl might be used to measure muscle strength. Muscle Endurance Muscle endurance refers to the ability of a muscle to perform a continuous effort without fatiguing. Cycling, step machines and sit up tests are often used to measure muscular endurance. Flexibility Flexibility refers to the ability of each joint to express its full range of motion. Flexibility can be tested by stretching individual muscles or by performing exercises such as the lunge or the sit and reach. Body Composition Body composition refers to the amount of body fat you have, versus the amount of lean muscles, bones and organs. There are several tests that can be used to measure body composition. The most reliable is underwater weighing, but due to the size and expense of the equipment, this type of test isn't common. Many doctors, gyms and health clubs use a pinch test instead. 2. In my 4 week training program, I will be focussing on two of the five components of fitness. These are Muscle strength and Body Composition. To focus on Muscle strength, I will be undertaking mainly compound exercises. These exercises incorporate two or more muscle groups and utilise them together hence the name compound. These exercises will be performed with mostly low reps but with heavier weights or shorter rest periods to maintain an elevated heart rate. To focus on body composition, I will be working using mostly cardiovascular exercises. Some examples of these exercises are running / walking with heart rate up, cycling and swimming. These exercises are good for overall fitness as well as they incorporate the major muscle groups in the body.

3. The short and long term goals that I will be trying to achieve are: Long term: Lower body fat percentage to 15% Increase lean muscle mass to 70kg Be able to make level 16 in the beep test

Short Term: Decrease 50m sprint time to under 7 seconds Add 5kg to personal best max bench press Increase max number of consecutive push-ups to 80

4. The F.I.T.T Principle is a guide line as to the 4 main principles of fitness training. F.I.T.T is an acronym that stands for frequency, intensity, time and type. These principles of fitness training are applicable to individuals exercising at low to moderate training levels and may be used to establish guidelines for both cardiorespiratory and resistance training. Frequency: Frequency refers to the rate that exercises are repeated. Following any form of fitness training or training in general, the body goes through a process of rebuilding and repairing so that it is able to replenish its energy reserves that were consumed by the exercises performed. Intensity: Intensity refers to the amount of effort that is invested into a training program or any one session. Intensity is used to increase the rate at which the heart beats in a minute (Heart rate) so that the body can cope with the increased workload that it is being put under. Type: Type refers to the type of exercise that is performed. There are two main types of exercises, these are Cardio Respiratory and resistance exercises. Cardiorespiratory exercises are generally used for weight loss whilst resistance exercises are mainly used to increase muscle strength and size. Time: Time refers to the amount of time spent working out or exercising. Depending on the type of exercise being performed, the longer period of time spent exercising the better the gains from the exercise will be. This is true for cardiovascular exercises however there is a limit as what is beneficial to the body and what is not.

4 Week exercise program

Monday Week 1 30 squats 40 sit-ups x2 30 push ups 1min plank (morning and afternoon)


Wednesday 20 lunges x2 1 min wall sit 50 star jumps x2 30 push ups


Friday 10 burpies x2


Sunday 3km run

Rest day

Karate (1 hour)

Rest day

Week 2

4km run Kick boxing (1 hour) Rest day

Karate (1 hour) Rest Day

30 lunges x2 reps 30 calf raises x2 reps 30 v-sit ups Swimming (1 hour)

Week 3

10km cycle

Rest day

Karate (1 hour)

50m sprint x5 50 walking lunges x2 Max chin ups x2

5km run

Rest day

Week 4

Max push ups x2 Max sit ups x2 Max plank x2

Kick boxing (1 hour)

20 squats 6km run with weights x2 30 burpies x2

Karate (1 hour) Rest day

Max squats x2 Max