Download EXERCISE PROGRAMMING FORM

EXERCISE PROGRAMMING FORM
Name:
Date:
Cardiorespiratory & Body Composition
1.
Warm-Up
Purpose: To slowly elevate the pulse to an aerobic level by engaging in 5-10 minutes of slow aerobic activity.
Activity:
2.
Aerobic Session
Purpose: To improve the cardiorespiratory system by exercising vigorously for at least 20-30 minutes, three times per
week, on a regular basis.
FITT Guidelines
F
I
T
T
Frequency
Intensity
Time
Type
(Minutes/Session)
Low
3
40-60%
10-20
(Mode Selection)
Any Desired
(Sessions/Week)
(% Heart Rate Reserve)
Fitness Status
Average
3-4
60-75%
20-30
Any Desired
High
>5
75-85%
30-60
Any Desired
Resting Heart Rate:
Target Training Zone (Heart Rate):
Days of Week & Time of Exercise Sessions
Monday
Tuesday
Wednesday
Day
Time
Type
3.
Thursday
Friday
Saturday
Sunday
Cool-Down
Purpose: To slowly decrease the heart rate by engaging in slow aerobic activity for at least 5 minutes.
Activity:
4.
Nutrition
Purpose: To promote healthy food choices that supply the body with appropriate amounts of essential nutrients.
Nutrient
Standard Recommendation
Recommendations
Protein
12-20% of Caloric Intake
Carbohydrates
55-65% of Caloric Intake
Fat
25-30% of Caloric Intake
Vitamins
Refer to RDA
Minerals
Water
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Refer to RDA
64-96 Ounces (2-3 Quarts) Daily
Aim for a healthy weight.
Be physically active each day,
Let the Food Pyramid guide your food choices.
Choose a variety of whole grains daily.
Choose a variety of fruits & vegetables daily.
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Keep food safe to eat.
Choose a diet low in saturated fat & cholesterol and moderate in total fat.
Choose beverages and foods to moderate your intake of sugars.
Choose and prepare foods with less salt.
If you drink alcoholic beverages, do so in moderation.
EXERCISE PROGRAMMING FORM
Page 2
Musculoskeletal Fitness
1.
Flexibility Exercises
Purpose: To stretch the major muscle muscles and joints, especially those involved in the aerobic session, using static
stretching techniques.
Anterior Shoulder Stretch
Posterior Shoulder Stretch
Triceps Stretch
2.
Low-Back Stretch
Outer Hip Rotator Stretch
Spine Motion Exercise
Torso Stretch
Adductor Stretch
Hip Flexor Stretch
Quadriceps Stretch
Hamstring Stretch
Calf Stretch
Soleus Stretch
Other:
Muscular Strength & Endurance Exercises
Purpose: To build muscular endurance and strength, especially in the muscles not developed in aerobic sessions, using
appropriate resistance/weight training.
Specific Job/Sport Activity(s)
Needing Development:
Day
Exercise (Equipment)
Settings/Weight
Sets
Reps
Notes
EXERCISE PROGRAMMING FORM
Page 3
Wellness
1.
Stress Management
Purpose: To address positive and negative stress and determine resources to successfully manage that stress.
Imagery
Meditation
Breathing Techniques
Other:
Comments:
2.
Mind & Body
Purpose: To execute exercise with a profound inwardly-directed focus.
Yoga
Pilates
Tai Chi
Other:
Comments:
Fitness Trainer (please print):