Personal Exercise Plan Assignment
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Personal Exercise Plan Assignment
Write a realistic exercise prescription following the FITT (Frequency, Intensity, Time, and Type) guidelines outlined in class (and in the readings). The activities and time schedule should fit your actual schedule. The assignment should be typed and clearly organized.
To get the endurance (sit-ups), strength (push-ups), and flexibility scores go to Click here to calculate your score and rating. Look for the wording below on the webpage
Muscular Strength & Endurance
Push-up Calculator
Sit-up Calculator
1) Write 1-3 personal goals for your program (remember to use F.I.T.T.)
2) What is your current fitness rating for cardio-respiratory fitness (poor, fair, average, good, excellent – This will come from the 1-mile RockPort walk data)? Outline a plan to improve your cardio-respiratory fitness.
F. How Frequently will you exercise, based on your fitness rating?
I. What Intensity will you maintain, based on your Training Heart Rate Range?
T. How much Time will you spend doing your exercise each day?
T. What Type(s) of cardio-respiratory exercise will you do?
3) What is your current rating for muscular endurance? What will you do for muscular endurance and/or muscular strength improvement? Outline specific exercises, as well as, reps and sets for Types.
F. How Frequently will you exercise, based on your pushup/abdominal curls rating?
I. What Intensity will you maintain, high resistance or low/ long rests or short?
T. How much Time will you spend doing your exercise each day?
T. What Type(s) of exercises will you do?
Legs:
Core:
Upper body:
4) What is your current flexibility rating from the sit and reach test? What will you do for flexibility?
F. How Frequently will you exercise, based on your fitness rating?
I. What Intensity will you maintain?
T. How much Time will you spend doing flexibility each day?
T. What Type(s) of flexibility exercise will you do?
5) Outline a one-week schedule based on the above recommendations, Sunday, Monday, Tuesday, etc.. Include which days and what time of day each activity will be done
Grading Criteria for an exercise plan
Pts. Poss.
On-time/organized
5
Cardio plan
5
Musculjvzar strength/endurance
5
Flexibility
5
One week outline
5
Total Possible
25
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