Download PAF 3O1 Personal Physical Fitness Plan Name:______ Day: 1 , 2

PAF 3O1
Personal Physical Fitness
Plan
Name:_____________
Day: 1 , 2
Period: 3, 4
Date:______________
Personal Fitness Questionnaire
INSTRUCTIONS: Circle the correct answer, or write your response on the lines provided. Please answer the
following questions using complete sentences where appropriate.
1.) Currently, how would you rate your own fitness level from 1-10? Explain your rating. Are you satisfied with your
fitness level? Why or why not?
Rating______________________________________________________________________________________
______________________________________________________________________
2.) What sports/fitness activities do you enjoy participating in? Why?
______________________________________________________________________________________
__________________
3.) Which of the fitness categories do you think you need to improve in the most? Why?
______________________________________________________________________________________
______________________________________________________________________
4.) Which of the fitness categories do you believe is your strongest? Why?
______________________________________________________________________________________
______________________________________________________________________
1.) Rate your overall activity level:
Very Active
Active
Moderately Active
Sedentary
2.) How would you rate your experience with exercise?
Beginner
Intermediate
Advanced
3.) Do you exercise regularly?
I exercise regularly
I used to exercise regularly but now I don’t have time
I am currently stating a program
I have never exercised regularly
Other:____________
4.) What are your fitness goals?
Circle all that apply.
Appearance
Cardiovascular endurance
General Health
Muscular definition
Self-esteem or confidence
Speed
Reduce my stress level
Tone
Improve posture
Medical reasons
Reduce body fat
Get more flexible
Muscle size
Muscle strength
Sports Performance
Lose weight
Other_______________
My Fitness Test Results
Health Related
Fitness
Test
Results Rating Personal Satisfaction Level Goal for Results Rating
Sept
June
June
Test
Cardiorespiratory Beep Test
Body Composition Bio(Optional)
impedance
Muscular
Strength
Flexibility
Muscular
Endurance
Hand-Grip
Dynamom
eter
% Chest
Press
% Leg
Extension
Sit and
Reach
Push-ups
Sit Ups
Skill Related
Fitness
Test
Balance
Stork
Stand
Leg Power
Vertical
Jump
Reaction Time
Ruler
Drop
Agility
Run
Agility
Eye-Hand
Co-ordination
Results Rating Personal Satisfaction Level Goal for Results Rating
Sept
June
June
Test
Wall Toss
Your Goals, Activities and FITT Plan
A very important aspect of designing your personalized fitness plan is to set fitness goals. The
goals that you establish should take into account your current fitness level as well as where you
would like your level of fitness to be. Well-written goals will drive your activity selection and
FITT formula.
Use “SMART” criteria to set your fitness goals:
Specific: What do you want to achieve? How will you achieve it? Why is it important to you?
Measurable: Establish how to measuring your success: actual numbers, target dates, or specific
events.
Achievable: Your goals should push you past your comfort point but should still be able to be
attained.
Relevant: Your goals should be important to you and the outcome should impact your life.
Timely: Your goals should have a time element established. This will help keep you on track.
F.I.T.T. Formula (Frequency, Intensity, Time, Type)
Aerobic
F
I
T
T
Flexibility
Muscular
Endurance
Muscular
Strength
Body
Composition
-3-5 times/week -daily
-3-4 times/week -2-3 times/week -daily exercise
-warm-up/ cool-Canada’s Food
down
Guide
-70-80% max.
heart rate
-target zone
-hold each stretch -<50% max.
-75-90% max. -moderate
for 20-30 sec.
weight
weight
-large muscles -1-3 sets of 12-15 -1-3 sets of
first, followed by reps.
5-7 reps
small muscles
-8-12 exercises -8-10 exercises
-1-3 reps.each
-20-60 mins,
-10-20 mins.
-30-45 mins.
-15-45 mins.
-30-60 mins.
continuous
-progressive
-progressive
-progressive
-progressive
-overload
-overload
-overload (time)
(time/intensity) (time/intensity)
-specificity
-specificity
-large muscle
-static stretches -resistance
-resistance
-aerobic activity
groups, CV
-controlled
training (weights, training (weights, -continuous
system
dynamic
bands, machines, bands, machines, walking, cycling,
-ie. continuous stretches
etc)
etc)
swimming,
cycling,
-large muscles -body weight vs -body weight vs jogging, etc
swimming,
first
gravity
gravity
running, etc
-circuit training
-cross training
Based on my fitness tests, the 3 areas I have chosen to focus on are:
1. Cardiovascular Fitness
2.
3.
I have chosen to work on these 3 components because (relate answer to your desired goal/ give rational
for each component separately):
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Explain how your goal is SMART:
Specific________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Measurable_____________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Attainable______________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Realistic_______________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Timely_________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
How will you achieve this goal?
Sub-Goal #1:____________________________________________________________
Plan to achieve this goal:
F______________________________________________________________________________
I______________________________________________________________________________
T______________________________________________________________________________
T______________________________________________________________________________
Sub-Goal
#2:________________________________________________________________________
Plan to achieve this goal:
F______________________________________________________________________________
I______________________________________________________________________________
T______________________________________________________________________________
T______________________________________________________________________________
Sub-Goal #3:____________________________________________________________________
Plan to achieve this goal:
F______________________________________________________________________________
I______________________________________________________________________________
T______________________________________________________________________________
T______________________________________________________________________________
Challenges or Barriers I may encounter are:
______________________________________________________________________________
______________________________________________________________________________
I will try to overcome these challenges/barriers by:
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Training Principles I will incorporate into my fitness plan:
Overload:
______________________________________________________________________________
______________________________________________________________________________
Progression:
______________________________________________________________________________
______________________________________________________________________________
Specificity:
______________________________________________________________________________
______________________________________________________________________________
Design a workout schedule for yourself. Make sure to include the muscles (such as biceps & back) and the 2-3
exercises you will complete for each muscle (ex. Curls & and Seated Rows). Also include a warm up & some form of
cardio (ex. Bike, run, stepper)
Designing a Workout Program:
•For beginner/intermediate participants the 6 most effective ways to train:
1. Increase reps
2. Modify speed (Beg=down 3, up 1/Int=down 2, up 2/Adv=down 1, up 3)
3. Utilize hand or ankle weights or tubing
4. Change angle of exercise so body weight or gravity acts as overload
5. Use partner resistance
6. Create own resistance
For extra ideas try: http://www.myfit.ca/exercisedatabase
Exercise
Day #1
Equipment
Needed
Execution Technique
Day #2
Warm-Up
Biceps
Triceps
Chest
Safety Precautions
Exercise
Equipment
Needed
Execution Technique
Back
Shoulders
Abdominals
Quadriceps
Hamstrings
Calfs/Shins
Glutes
Cardio
Flexibility
Safety Precautions
Exercise Log
Date
Exercise
Muscle
Groups
Weight
Reps/Sets
Comments
Date
Exercise
Muscle
Groups
Weight
Reps/Sets
Comments
Safety Tips
•always warm-up to increase temperature of the muscle and increase its elasticity so it will
better perform and you will have less chance of muscle and joint injury
•always cool-down to lower muscle temperature and metabolic rate.
•Find a stable position if standing. Feet are usually shoulder width apart.
•Always concentrate on form first-better to lift less weight and do it correctly. Lift through
the full range of motion (ROM). Lift slow and controlled. Use resistance on lowering weight.
Don’t crash weights down.
•You want to push yourself and “overload”, but never to the point that you use incorrect form
(bar uneven, arching back, not going full ROM, resting weight on chest, raising head off bench,
leaning).
•Exhale when the lift is hard (the “sticking point”) and inhale when easier
•Spotting: a spotter assists the lifter and helps protect the lifter from injury. Communicate,
spotter help with liftoff, help count, and help lifter to complete her set. Also help place bar
back on rack.
•use light weights when learning a new lift, or after extended time off
•muscle soreness is good, but don’t ignore joint pain (may need lighter wts. with more reps)
•post-workout icing of joints can help
•work muscles in balance (always work both opposing muscles) Work muscles that push first,
then the ones that pull.
•don’t use drugs or supplements. Protein supplements such as Creatine are popular right now,but
they can be dangerous.
The 10 Major Goofs:
1. Rounding the back when lifting-A flat back is best, and moderately arched is better than
rounded (but extreme arch can cause injury).
2. Cheating your abs-don’t yank on head and neck, try to lift your torso by the power of your
abs. Curl torso up rather than lifting it straight off the floor
3. Squatting-feet should not be more than shoulder width apart. Don’t let knees go in front of
the toes, and don’t let knees go in or bow out. Never go more than 90 degrees parallel to floor.
4. Arching your back- on bench press, back should stay in contact with bench. A natural arch is
fine, don’t press back to bench because then your back is in an unnatural flat position. Feet
should be flat-either on the floor or on the bench
5. Lowering elbows too far-when doing chest exercises, don’t let your elbows go much below
chest level. If you let them go too low, your chest muscles can snap, and you send your
humerous into your shoulder socket, and put too much strain on rotator cuff.
6. Lat pull bar-don’t pull bar down to your lap, but rather pull it into your chest. Keep bar even,
and don’t lean back as you pull down-then you’re just using momentum.
7. Keep butt down on ham curl-keep those hips on pad
8. Don’t drop the weight!-carry weight plates with 2 hands, close to chest
9. Sit up from the bench the right way-after lifting, don’t just jerk straight up. Bring weights
to your chest and lift one foot and slowly rock up. If you have a bar, roll it to your hips first.
10. Be a good spotter-don’t zone out, but don’t over help-communicate!