Assignment 1 (15%) - DESIGN A PERSONALIZED PROGRAM
In this assignment you will develop specific objectives that are realistic, measurable and time-
bound.
You will also choose and plan program activities (what, where, when and how) following the
FITT principle (found in documents on Lea)
You will need to gather data about your present physical activity, fitness level, motivators,
interests and needs.
Basically, you will test your base level of conditioning so that you can develop an
appropriate workout program tailored to your specific needs and goals.
Steps to take:
1) Decide on which exercises you will complete for your baseline tests (there are examples on
the FITT document posted in Lea and you can/will come up with your own)
2) Write those tests on this template below: 2 x cardiovascular, 2 x muscular, 2 x flexibility. Your
tests need to be specific and measurable.
3) Write your intermediate and end of term objective goals on the template. These are realistic
goals that you hope to achieve later in the semester.
4) Record yourself completing the tests and include the link in this program in the designated
spot below.
5) Design your fitness plan based on what your fitness goals are and how you did in your
baseline tests.
6) Video link is to be included in the written section in either OneDrive or Youtube. Make sure
the link works and that I will be able to see it (sharable). You can use [email protected] to
share (make sure this works). Do not upload videos to Lea, the files will be too big.
7) Keep a copy of the video for yourself as you may need it later in the term.
8) Submit this document on Lea in word document format. If you use an apple computer you
may/will have to convert from pages to word before submitting.
9) If you want to test your cardiovascular outside, then you can use Strava.
10) You must include proof for all the tests you did not complete in the class tests.
********Include your video link and pictures at the end of this assignment***********
Fitness Challenge
Sex: M F Test 1 Test 2
Age: Score Rating Fit Points Score Rating Fit Points
Cardio Test 9 Average 35
12 Min Cooper Test Run
or
12 Min Cooper Test Bike
Curl-ups 61 Very good 8
Push-ups 45 Excellent 10
Vertical Jump(inches) 22 Excellent 10
Plank (seconds) 170 Excellent 10
Sit and Reach (cm) 27 Poor 5
Date: August 20th
78 Date:______ Total:
Total:
Overall Fitness Overall Fitness
Good
Rating: Rating:
Overall Fitness Rating
Total Points Rating
100 Outstanding
91 - 99 Excellent
81 - 90 Very Good
71 - 80 Good
61 - 70 Average
51 - 60 Fair
26 - 50 Poor
0 – 25 Very Poor
Cardiovascular Endurance test: Choose one of the 3 tests
MALES FEMALES
Beep Test Run Test Bike Test Fitness Beep Test Run Test Bike Test Fitness
Rating Rating
Stages Cooper Cooper Points Stages Cooper Cooper Points
12.0 3.00 8.71 50 Excellent 8.0 2.50 7.61 50 Excellent
11.5 2.92 8.41 48 7.5 2.42 7.21 47 Very Good
Very Good
11.0 2.84 8.12 45 7.0 2.34 6.82 43
Good
10.5 2.76 7.84 43 6.5 2.26 6.42 38
10.0 2.68 7.55 40 Good 6.0 2.19 6.02 35
9.5 2.60 7.26 38 5.5 2.11 5.62 33 Average
9.0 2.50 6.97 35 5.0 2.03 5.23 30
8.5 2.40 6.68 33 Average 4.5 1.95 4.83 27 Fair
8.0 2.30 6.40 30 4.0 1.90 4.40 23
7.5 2.27 6.11 28 3.5 1.75 3.60 19 Poor
Fair
7.0 2.24 5.82 25 3.0 1.60 2.80 15
6.5 2.20 5.50 23 2.5 1.55 2.33 13
6.0 2.16 4.97 20 2.0 1.50 1.87 10 Very Poor
Poor
5.5 2.12 4.43 18 1.5 1.45 1.40 8
5.0 2.10 3.90 15
4.5 2.08 3.37 13
4.0 2.05 2.83 10 Very Poor
3.5 2.03 2.30 8
Fitness
One Minute Curl-up Test Males Rating Females
Points
> 74 Excellent > 59 10
68-74 56-59 9
Very Good
61-67 51-55 8
54-60 46-50 7
Average
46-53 41-45 6
39-45 33-40 5
Poor
31-38 26-32 4
Maximum number of curl-ups in 1 minute 20-30 15-25 2
Very Poor
< 20 < 15 0
Fitness
Push-Ups Males Rating Females
Points
> 44 Excellent > 44 10
39-44 39-44 9
Very Good
33-38 33-38 8
29-32 29-32 7
Average
24-28 24-28 6
21-23 21-23 5
Poor
17-20 17-20 4
Maximum number of push-ups no stopping 9--16 9--16 2
Very Poor
<9 <9 0
Fitness
Vertical Jump Males Rating Females
Points
> 21 3/4 inches Excellent > 15 1/2 inches 10
21 1/4 -21 3/4 Very Good
15 - 15 1/2 9
20 -21 14 1/4 -14 3/4 8
19 1/4 - 19 3/4 Average
13 1/4 -14 7
18 - 19 12 1/2 -13 6
17 1/4 -17 3/4 Poor
11 3/4 - 12 1/4 5
16 1/2 -17 11 -11 1/2 4
Best of 2 tries 11 3/4 -16 1/4 Very Poor
7 3/4 -10 3/4 2
< 11 3/4 < 7 3/4 0
Fitness
Plank Males Rating Females
Points
> 165 sec Excellent >150 sec 10
141-165 126-150 9
Very Good
121-140 106-125 8
105-120 90-105 7
Average
90-104 75-89 6
70-89 60-74 5
Poor
45-69 45-59 4
Hold the plank position for as long as possible 26-44 26-44 2
Very Poor
< 25 < 25 0
Fitness
Sit & Reach Males Rating Females
Points
> 38 cm Excellent > 42 cm 10
37-38 41-42 9
Very Good
34-36 38-40 8
32-33 36-37 7
Average
29-31 34-35 6
27-28 32-33 5
Poor
24-26 29-31 4
Furthest reach legs straight hold stretch 3 sec 15-23 20-28 2
Very Poor
< 15 < 20 0
CARDIOVASCULAR FITNESS PLAN
STEP 1: Identify a clear cardiovascular program objective (improve, maintain,
etc.):
The main goal is to improve my current cardiovascular level.
Choose two activities or tests that can be used to measure the attainment of your objectives.
Measurable
Test or Activity My Intermediate objective My end of term
My Current Status
(to attain by March*** objective
Beep Test
Stage 9 Stage 9.5 Stage 10
4.4 km Bike Cooper
8:30minutes 8:15minutes
Test 8:00minutes
STEP 2: Apply the training principles to your program?
1) Warm up: Pre Activity Warm up (Activity, Intensity (target HR), Duration):
Do a 10 minute jog, reach a heart rate within a range of 101 – 172 bpm
2) Cardiovascular Workout:
In the table below list all the cardiovascular physical activities that you will include in your
weekly schedule (include class and ponderation).
Indicate the location of the workout, time of day and total duration (in minutes).
Finally enter your target intensity by including your target heart rate.
Monday Tuesday Wednesday Thursday Friday Saturda Sunday
y
Run/Biking Run/ Run/ Basketball
Biking Biking Ponderation
10 mins/At
school/ 10 mins/At 10 mins/At 1hr/At
2:15 school/ school/ school/
12:45 12:45 4:30
150 bmp
150 bmp 150 bmp 150 bmp
STEP 3: Progressive Overload: How do you plan on applying progressive overload in
order to reach your objective? Be specific about weekly adjustments needed in order to
reach objective.
Increase the duration of the workout by 1 minute each week. If bpm is below 150, then
increase duration by another minute until target heart rate is met.
Capabilities: What are 3 main factors that influence your capacity to be physically
active? Explain
Consider your skill/fitness, time/schedule, finances, equipment, weather, support,
proximity of facilities...
For my exercises, don’t particularly need the treadmill and bike, however, it makes the
routes I take consistent, as I am essentially stationary, no elevation or change in path
texture. I do need to keep the exercises somewhat short, as I have limited break time,
and after school I have other obligations. The short time is also a product of my
cardiovascular level, that being that I can’t really push myself past 10 minutes yet.
Motivational Factors:
If you currently do cardiovascular activities, what “keeps you motivated”? If you don’t do
cardiovascular activities regularly, what motivational factors could help you achieve your
goal? Explain
(meet people, body image, lose weight, have fun, reduce stress, get stronger, feel
healthy, etc…)
I play basketball and volleyball every week, but mostly for basketball, I get tired too
quickly. Since I want to play longer, it would make sense to increase my cardiovascular
level. On a general note, my cardio sucks. I would like to be able to go up the villa hill
without being tired…
Benefit: Describe the biggest health benefit you will experience by performing regular
and sufficient cardiovascular activities. Be specific and relate the benefit to your
personal life.
I feel as though it would be crucial for keeping my body fat low. That would help with my
self-image, and in turn my self-confidence. It would also reduce my recovery time,
letting me do more physical activities at full capacity, and thus having more fun.
Barrier: Everyone has barriers to fitness. Describe 1 major obstacle that may impede
you from achieving your cardiovascular goal and describe one way you can overcome
it.
I have a level of embarrassment, or rather intimidation to going to the gym. But when I
go with people, I find myself much more willing to go. I think that I’ll first try going with
friends, and eventually I’ll build a level of comfortability to going by myself.
MUSCULAR FITNESS PLAN
STEP 1: Identify your muscular program objective: (increase/maintain strength,
endurance, power …of full body, lower body, upper body, core, etc.)
Main goal is to develop upper body strength and improve core strength.
Choose two activities or tests that can be used to measure the attainment of your objective
Measurable
Test or Activity My Intermediate objective My end of term
My Current Status
(to attain by week 10) objective
45 55 65
Push-ups
Plank 170 230
300
STEP 2: Apply the training principles to your program:
1. What is your level of experience in weight training? Minimal
2. How many days per week do you plan on training your muscular fitness? 3 days
3. Where and when (start time and end time) do you plan on doing muscular training?
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
At school/ At school/ At school/
2:25-2:55 12:25- 12:25-
12:55 12:55
4. What should be your intensity? Sets per exercise? 3 Reps per exercise? Until failure, but
no more than 15, except body weight excercises.
5. How much rest should be taken between sets? 3 minutes
6. Will this be a split program? Yes If so, how will be split (i.e. upper body/lower body, chest
& triceps /back & biceps/ legs & shoulders, etc.)?
Upper Body, core, legs, chest.
7. Design a muscular exercise program (complete table on next page or design your
own) that you intend to follow in order to reach your objectives. (include a minimum
of 15 sets, balance your program, include sets/reps/weight, include major muscle groups
worked and rest time).
STEP 3: Progressive Overload: How do you plan on applying progressive overload in
order to reach your objective? Be specific about weekly adjustments needed in order to
reach objective.
The most simple way to progressively overload my workouts would be to increase the weight
used. The amount of weight that I’ll increase will most likely be about 5 lbs. I should be always
able to do around 10 reps, if that dips too low, I’ll re-adjust the weight.
Muscular Exercise Program
Planned
Workout Day Major Rest
Starting Starting Starting
Exercise Name Muscle between
(circle the day of the Sets Reps Weight
Group Sets
week you will perform
the exercise)
M T W Th F S Su Push Ups Chest 3 Until Body 3
Triceps Failure minutes
M T W Th F S Su Bench Press Chest 3 5 reps 95 lbs 3
minutes
M T W Th F S Su Triceps Triceps 3 Until 3
pushdown Failure minutes
M T W Th F S Su Inclined Chest 3 4-6 reps 40 lbs 3
Dumbbell Press each side minutes
M T W Th F S Su Pull Ups Back 3 Until Body 3
Failure minutes
M T W Th F S Su Bicep curls Biceps 3 Until 25 lbs 3
Failure each side minutes
M T W Th F S Su Lateral Raise Shoulders 3 Until 15 lbs 3
Failure each side minutes
M T W Th F S Su Plank Core 3 Until body 3
Failure minutes
M T W Th F S Su Sit Ups Core 3 Until body 3
Failure minutes
M T W Th F S Su Side site up Obliques 3 Until body 3
Failure minutes
M T W Th F S Su Leg Press Quads 3 3-4 reps 315 lbs 3
minutes
M T W Th F S Su Weighted Box Quads 3 10 reps 60 lbs 3
jump minutes
M T W Th F S Su Weighted Glutes 3 8-10 reps 135lbs 3
squats minutes
Capabilities: What are 3 main factors that influence your capacity to be physically
active? Explain
Consider your skill/fitness, time/schedule, finances, equipment, weather, support,
proximity of facilities...
For my exercises, I need the weights that are provided at the gym, thus I need to do my
workouts at school. I do need to keep the exercises somewhat short, as I have limited
break time, and after school I have other obligations. It is also more efficient to do the
workouts at school as I live far from the school. The time investment to get to school
due to the proximity to school further motivates using the gym equipment.
Motivational Factors:
If you currently do muscular activities, what “keeps you motivated”? If you don’t do
muscular activities regularly, what motivational factors could help you achieve your
goal? Explain
(meet people, body image, lose weight, have fun, reduce stress, get stronger, feel
healthy, etc…)
I want to get a bigger looking body. That would help with my self-image, and in turn my
self-confidence. It would also improve my performances in sports, increasing my overall
enjoyment for the game.
Benefit: Describe the biggest health benefit you will experience by performing regular
and sufficient muscular activities. Be specific and relate the benefit to your personal life.
It would allow for me to perform more explosive movements, for things like team sports
(basketball/volleyball). I would also get less tired carrying heavier loads, like my
backpack or groceries.
Barrier: Everyone has barriers to fitness. Describe 1 major obstacle that may impede
you from achieving your muscular goal and describe one way you can overcome it.
I have a level of embarrassment, or rather intimidation to going to the gym. But when I
go with people, I find myself much more willing to go. I think that I’ll first try going with
friends, and eventually I’ll build a level of comfortability to going by myself.
FLEXIBILITY FITNESS PLAN
STEP 1: Identify your flexibility program objective (improve/maintain full body,
lower body, upper body, etc.) :
Choose two activities or tests that can be used to measure the attainment of your objective
Measurable
Test or Activity My Intermediate objective My end of term
My Current Status
(to attain by week 10) objective
27 28 29
Sit and Reach
Splits 60cm 55cm 50cm
STEP 2: Apply the training principles to your program:
1. How many days per week do you plan on training your flexibility? 4
2. Where and when (start time and end time) do you plan on doing flexibility training?
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
At school/ At school/ At school/ At
2:55-3:00 12:55- 12:55-1:00 school/
1:00 5:30-
5:35
3. What exercises/stretches will you do in order to improve your flexibility?
Exercise Name Main muscle group Stretch Sets
Duration
Sit and Reach Hamstrings 30 sec 2
Splits Hamstrings 30 sec 2
Pigeon Hamstrings 30 sec 2
Butterfly Hip adductors 30 sec 2
Straddle Hamstrings 30 sec 2
Side Reach Obliques 30 sec (each 2
side)
Shoulder Stretch Shoulder 30 sec (each 2
side)
STEP 3: Progressive Overload: How do you plan on applying progressive overload in
order to reach your objective? Be specific about weekly adjustments needed in order to
reach objective.
Increase the duration of the stretch as well as the number of sets
Monitoring your plan of action/Workout
The best way to verify if you have met your goal is to monitor your progress. Use the worksheet
below to monitor your progress over your workouts so far. Make personal reflections about the
success/difficulties you are having in achieving your goal. Make changes to better achieve your
goal as you go along! Your reflections should start from your first day of this semester (Phys Ed
Class, workouts at Marianopolis, workouts at home, another gym, etc…)
Personal reflections about your progress, difficulties encountered and/or any changes you
Dates
need to make or have made so far. Hint: You need to fill this in for assignment 1
Tuesday, Aug 20 The fit test went fairly well, I did better than I expected for the muscular aspect. However
I completely underestimated the cardio aspect. The beep test was very grueling, and I was
disappointed that I only got a 9. I think I’ll have to put a big emphasis on cardio going
forward.
Tuesday, Aug 27 The first bike trip wasn’t so bad, frankly it was pretty chill. We were going at a relaxed
pace, and I didn’t feel like I was forcing too much. But on the uphill section, I didn’t
change my gears, thinking I’d be okay. But I ended up getting a leg cramp going up, I
think my legs might need to work on muscle endurance.
GRADING RUBRIC FOR “Training Principles and Personal Program Design” (15%)
Assignment 1
Personal Program Criteria Disagree Good Very Good Outstanding
1-5 6-7 8 9-10
Cardiovascular Activities
-Objectives are clearly stated.
-Your measurement tools are appropriately
chosen and will measure the objective(s) you are
aiming for. You have included both realistic
starting scores and target scores.
-Your plan respects FITT for Cardiovascular
Endurance and is appropriate to your fitness level
and objective.
-You have included detail such as time of day and
location.
-You have listed appropriate methods to apply
progressive overload.
Muscular Fitness Plan
-Objectives are clearly stated. Your measurement
tools are appropriately chosen and will measure
the objective (s) you are aiming for. You have
included both starting scores and target scores.
-Your plan respects FITT for Muscular Fitness and
is appropriate to your fitness level and objective.
-All muscle groups targeted match exercises listed
-You have included an accurate rest time based on
your objective.
-Your plan is balanced, working opposite muscle
groups.
-You have listed appropriate methods to apply
progressive overload.
Monitors Plan
-Keeps log of updates on progress
-Thoughtful responses and explanations
-Video link works and movements are fully seen
-Document is uploaded using word
Flexibility 1-2 3 4 4.5-5
-You have listed appropriate stretches that will
help you achieve your flexibility objective including
muscle group stretched
-You are stretching your muscle for appropriate
duration
Include your video links and pictures here
******Youtube or Onedrive link. You can use [email protected] to share
(Make sure the video link works)
https://youtu.be/E_dcC13QWlY
https://youtu.be/K8VAkGKGIys
