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The following questions are designed to make you think and design your own 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. Remember to apply the principles of training to your conditioning program. (See weight study guide) make sure your writing is neat and readable.
The answers to the following questions must be on a separate paper.
IMPORTANT
Number your answers
Use complete sentences.
Make sure your writing is neat and readable (Must be type written )
1. State your activity. If team sport, state your postion or distance of event.
2. What do you wish to gain from this program?
3. How does your conditioning program apply the principles of training?
4. Analyze your activity in terms of all the areas of physical fitness. Explain in detail why you find some areas important and other areas not as important.
5. Explain each area of physical fitness that is important and how it relates to specific motions or skills in your activity. Be sure to relate specific muscle groups or fitness areas to the skills.
6. Explain how you will test yourself to see if your fitness level has improved.
7. Diagram the exercise program you will follow. Use a full page or more with a format similar to that listed below.
Include all of the following areas.
(a) Areas of fitness ( b) Exercises or activities (c)Time, Days of week (d) Time, reps or Distance (e) Purpose (f) Muscle groups involved
Monday, Wednesday, Friday
| Areas of fitness | Exercises or activities | Time, Weight | Sets/Reps or Distance | Purpose | Muscle groups involved |
| Strength & Endurance | Bench | 40lbs | 2x10 | For batting & Throwing | Biceps,Triceps, Pectoralis |
| Areas of fitness | Exercises or activities | Time, Weigh | Sets/Reps or Distance | Purpose | Muscle groups involved |
| Cardiovascular | Run/walk | *12min | 6 laps | CR endurance | Total Bady |
| Power & Strength | Cleans | 70lbs | 2x5 | For pitcheing | Gastrocnemius, Quadrices, Glutes Maximus, Deltoids, Brachioradialis |
*AEROBIC WORK-0UT (I WILL CHOSE FROM) 12 OR 20 MIN. RUN, SPRINTS & JUMP ROPE, STEP AEROBIC,AEROBIC
CONSIDERATIONS:
Your program should not work the same muscle group two consecutive days.
Your program should work all the bodys major muscle groups. Upper body, lower body, and cardiovascular.
Your program should apply the principles of training.
Your program should be 3 days a week or more.
Your program should last 30 minutes or more.
For resistant training your program should have at least 10 or more exercises.