Design a personal conditinong program that can be done at school or at home. The program you design should be enjoyable and realistic in terms of your state of fitness, time ,and facilities. You may want to look back at the Designing A Training Routine handout. Remember to apply the principles of training to your conditioning program. Make sure your writing is neat and readable.
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Five guidelines to follow in planning your individual programs. 1. To have one day of rest between workouts of major muscle groups. 2. To have a balanced program that works antagonistic muscle groups. 3. To work both upper and lower body. 4. To employ the concepts of the cardiovacular system The 5 Heart Zones. 5. Include flexibility concepts in your program. |
| Muscular Strength | Musclular Endurance | Cardiovascular Endurance | Flexibilty | |
| Activities | ||||
| Frequency | ||||
| Intensity | ||||
| Time |
| Muscular Strength | Musclular Endurance | Cardiovascular Endurance | Flexibilty | |
| Activeties | 1. Bench Press 2. Squats 3. Arm Curls |
1. Crunches 2. Leg Curls 3. Lat Pulls |
1. Treadmill 2. Run 3. Roller Hockey |
I will try to strech before and after all my workouts | Frequency | 1.Three times /week 2.Three times /week 3.Three times /week |
I will do each two times a week | 1. Two times/weak 2. Once/week 3. Three times/week |
Almost everyday |
| Intensity | 1. 3X6 at 70% 1RM 2. 3X6 at 60% 1RM 3. 2X8 at 70% 1RM |
1. 2X20 2. 2X12 3. 2X12 |
1. Target Zone of 140 2. Target Zone of 160 3. As hard as I can. |
Stretch all muscles until tight and hold for 15 seconds |
| Time | I will try to do each one in ten minutes. Two minutes rest between each set | All three exercises will be done in a combined time of 20 minutes. | 1. Ten Minutes 2. 12 Minutes 3. 60 Minutes |
I will stretch for five to ten minutes |