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Personalized Exercise Program Guide

The document outlines a structured approach to creating a personalized exercise program aimed at achieving a specific fitness goal, particularly for competing in the Olympics. It includes identifying the fitness goal, assessing the current fitness level, selecting appropriate exercises, and developing a one-week daily workout plan. The plan should incorporate various activities, rest days, intensity levels, and a method for progression using the F.I.T.T. principle.

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kingkelson101
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8 views1 page

Personalized Exercise Program Guide

The document outlines a structured approach to creating a personalized exercise program aimed at achieving a specific fitness goal, particularly for competing in the Olympics. It includes identifying the fitness goal, assessing the current fitness level, selecting appropriate exercises, and developing a one-week daily workout plan. The plan should incorporate various activities, rest days, intensity levels, and a method for progression using the F.I.T.T. principle.

Uploaded by

kingkelson101
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Building an Exercise Program

Learning Intention: Create a comprehensive, personalized exercise program that will help you
reach a fitness goal.

Part 1: Outline (50%) Part 2: One Week Daily Plan (50%)


1. Identify your fitness goal. of competing in the Create a 7-day sample workout plan based
on information from part 1.

Include:

olympcs.
• All activities from warmup to

What do you want to be able to do? cooldown.

Make it measurable (SMART goal) • Rest days, if any. Is bungee jumping a good alternative
2. Identify your starting point. • Intensity of each activity (speed,
What are you able to achieve NOW weight, sets/reps as appropriate)
compared with your end goal? • Time for each activity
3. Identify exercises and activities for Use at least one factor of F.I.T.T. to
each of the following focus: change for the next week to get
• Cardiorespiratory (2 or more) closer to your fitness goal.
Focus on increased heart rate [Frequency, Intensity, Time, Type]

• Muscular strength or endurance


3 or more Upper body (shoulders,
arms, chest)
2 or more Core (back, abdominals)
3 or more Lower body (glutes, legs)
• Flexibility for elderly people
4. Explain how these exercises and
activities support achieving your
fitness goal. If you live in Tahiti

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