PED 105

Developing a Health-related fitness program

Students Name: Nancy Howard

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. Identify and define the components of health-related fitness:

Aerobic: exercise to keep the heart rate elevated for set amount of time: walking,
running, biking, swimming
Muscular Strength: the ability of muscles to exert force against maximum resistance
during an activity: climbing stairs, lifting weight
Muscular Endurance: having the muscles continue to perform without fatigue:
walking, jogging, biking, dancing, weight training
Flexibility: to have a wide range of motion around the joints: stretching, swimming,
yoga
Body Composition: the amount of muscle, fat, bone and other body parts/ how much
is fat and how much is lean mass (bone, muscle, tendons, ligaments)
(Five Components of Fitness, 2017)

II. Assess your fitness level provide assessment details and results

A. Aerobic: aerobic kickboxing routine for 40 min. RHR-72 MHR=155

B. Strength: bicep curls-3 sets of 15 using 7lb. weights
C. Endurance (muscular): hold plank for 60 seconds: repeat 2X,
60 seconds of push-ups 3 X
D. Flexibility: sit & reach toe touch/ reach past toes every time with no
pain and knees flat/ butterflies and single leg stretch with one knee bent- hip
flexors very tight can only get right knee to reach floor-work on left
E. Body composition (optional): skinfold calipers
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III. Develop 3 fitness goals based on the results above (S.M.A.R.T.):

1. Cardio Goal: add 2 60 min. workouts per week (kick boxing, power
walking, aerobic dance, swimming)/ weekly record kept/ gym classes
scheduled, treadmills available or neighborhood street/ easy to do with work
time off/ after June 9 (summer break)until Labor Day
2. Strength Goal: add 2 more 30min. sessions /week or 1 more full day
60min./ hand weights, body bar, body weight (push ups)/planks during
regular classes/ June 9-Sept. 1
3. Flexibility: Add Pilates &/or Yoga 2 days per week/ available at gym 2
mornings and 1 afternoon/ 60 minute classes/ June 13-Aug. 31

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IV. 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?)

Step Aerobics 40 min. 75% x

Kick Boxing 40 min. 75% x
Cardio Aerobics 30 min. 75% x x
* Duration and intensity should be represented by numerical values.

B. Calculate your target heart rate

( 220-68)=(152).55=83.6+72(RHA)=155 THR
152 x .90= 136+72=208 MHR

V. 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.

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 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
Sets Su
Upper No added 15 3 x x x
Crunches Abdominals resistance
Double Leg Drop Lower Abs. None 12 3 x x x
Lunges-back Quads/Hamstring Hold 3 lb. 12 3 x x x
Glutes each hand
Butt Lifts Glutes/Hamstring None 12 3 x x x
Plies Calves/Inner None 10 3 x x
thigh/
Bicycles Abs/Back/Legs None 15 3 x x x
Flies Shoulders/Lats/ 3 lbs. 12 3 x x
Deltoids
Overhead Tricep Triceps 10 lbs. 15 3 x x
Bicep Curls Biceps 6 lbs. 15 3 x x
Overhead Press Shoulders 5 lbs. 12 3 x x
*Exercise descriptions may be necessary.

VI. Before you begin: All physical activity should begin with a well-designed Warm-up.
A. Describe an appropriate warm-up routine for one of your aerobic exercises you have
chosen.
Cardio Aerobics:
1. Step Taps- 2 sets of 10 Use with arms wide moving to the step +
2. High Knees- 2 sets of 10 Pull down with arms +
3. Butt Kicks-2 sets of 10 Use with wide arms moving to the kick +
4. Squats- 2 sets of 10 +
5. Over head side stretch- 2 sets of 10 +

B. Also describe how you would warm-up for your resistance/weight training exercise
session.
Weight Training:
1. Small Arm circles-30 seconds front/ 30 second back Repeat +
2. Slow Squats-2 sets of 10 +
3. Push Ups- 30 seconds on / 10 seconds off Repeat +
4. Plank- hold for 30 seconds/ stretch for 10 seconds Repeat +
5. Jump Rope-1 minute / rest for 10 seconds Repeat +
C. Discuss at least two reasons why warm-up is important for any exercise session:

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Warm-up is important because it does exactly what it says, it warms up the muscles so
that they are more pliable and can be worked without over straining or pulling and
causing an injury. Increased circulation and heart rate, loosening of joints and increased
blood flow to the muscles is also a benefit of warming up.
Warm-up should begin slowly with low intensity; doing such activities as bicycling,
swimming or a slow jog or power walk. Targeting the muscle groups you intend to work
should be done in your warmup.

VII. 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.

It is time to increase workload/progression when the last exercise in a set becomes easy
to do. Progression gradually increases the workload. Use of the FITT principle to
measure the needs of progression is a good tool to use.

Increasing workload/overload by increasing the weight used in resistance training will

provide greater stress than the body is accustomed to which in turn increases the level of
fitness. You can also increase the number of repetitions, increase the length of the
workout, or try a more difficult exercise that works the same muscle group.

I attempted to go up one pound for biceps as the weight I had been using (5 pounds) was
easy to do. When I tried 6 pounds I was able to do three sets of regular curls without any
trouble. When I tried to rotate my arms out and do them on the side the weight was too
much. I was only able to do 4 side curls.
The regular curls will require more weight than the sides so I will have to adjust and use a
heavier weight for the regular curls (7 or 8) and then adjust and change weights down to
5s for the sides until my strength increases at that position. My goal is to work up to the
6s again and see if I can up the number of side curls. I have to add 1 lb. at a time because
of the hand weights available or could increase the number of reps.
(Three Principles of Training, 2017)

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VIII. 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.

Aerobic: slow down your pace, walk instead of jog, step tap in exercise class, slow heels
to the front, grapevine to the right and left, hold lunges each side, quad stretch (flamingo)
after using legs for aerobics. Aim is to lower heart rate and stretch the muscles used in the
activity.

Resistance: stretch muscles used, breathe, lower HR to resting level.

It is important to cool down after exercising because the muscles can cramp if they are
not allowed to return to normal (pre-exercise) because of the buildup of lactic acid during
exercise /stress. Also, it is important to lower your heart rate gradually to its resting level
so that you dont experience light headedness as you move normally.

IX. Increasing flexibility: Stretching can and should be a part of everyones 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.
Do not make stretching painful. You should stretch until you feel a pull but it should not
be painful.
When using stretching to increase flexibility and not just as a part of a warmup or cool
down session you should warm-up first to keep from trying to stretch cold tight muscles.
Each stretch should be held for a minimum of 20-30 seconds and static stretching
without bouncing is best for elongating the muscle.

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 B. Stretching/Flexibility Program

*Exercise Muscles/Joint Area Stretched

Standing leg stretch with one foot in front Calves/ Hamstrings
with toes up
Butterflies/bottom of feet together try to Hip flexors/ inner thigh
get knees close to floor
Straight leg stretch/reach to toes/ sitting Hamstrings/calves

Flamingo Stretch/standing pull lower leg Quads

up and to the back
Side Lunge/knees does not go past the toe Knees/ Upper legs

Overhead reach and stretch to center of Tricep

back
Reach across and hold/pull with opposite Shoulder
hand
Reach front arm straight/ bend hand with Bicep
palm out down and hold
Plies/ wide leg stance/ slow Glutes/ Quads/ Hamstrings/
Knees/feet/ankles
Cross leg stretch with twist Hip Flexors/ Glutes/ Obliques

*Exercise descriptions may be necessary.

X. Finally, discuss how your program will help you improve or maintain a healthy
body composition.
My increased amount of weight training and aerobic activity will tone and strengthen my
muscles and the added aerobics will increase my aerobic capacity and thus my ability to
sustain movement. It should also burn calories which should enable me to drop a few
pounds and hopefully decrease the amount of fat in my body.
My main goals are to strengthen my upper arms (especially tricep/bicep areas)
and increase my aerobic endurance.

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.

References

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The 3 Principles of Training: Overload, Specificity & Progression - Video & Lesson

Transcript. (n.d.). Retrieved April 12, 2017, from

http://study.com/academy/lesson/the-3-principles-of-training-overload-specificity-

progression.html#transcriptHeader

Five Components of Health Related Fitness. (n.d.). Retrieved April 10, 2017, from

http://www.myteacherpages.com/webpages/machramovitch/five.cfm