Fitness Plan Assignment- TCCSpring2018.docx

Cardiovascular endurance aerobic fitness be sure to

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Cardiovascular Endurance (Aerobic Fitness) – Be sure to include all areas of the FITT guidelines in your plan (Frequency, intensity, time, type). General fitness guidelines:3 to 7 days per week, 20 to 60 minutes per day, moderate to vigorous intensity. Choose an activity you enjoy or one where you want to improve (hopefully both) Day of Week Type of Exercise Duration of Exercise (time) Intensity of Exercise Monday Dance Video 25 min moderate Tuesday Zumba Video 25 min moderate Thursday Dance Video 40 min moderate Saturday Zumba Video 30 min moderate
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Muscular Strength and Endurance (Muscular Fitness) Be sure to include exercises that work each major muscle group Chest, Back, Legs, Shoulders, Arms, Core). General strength guidelines: 2 to 3 days per week, 2 to 4 sets of 8 to 12 repetitions to fatigue. Refer to the Fitness Plan Table in Unit 2 Lesson 1 for more details. List the muscular fitness exercises you will perform. There are extra rows for you to personalize your routine. Go to for a comprehensive list of muscle fitness exercises. Muscle Group Day(s) of Week Name of Exercise Wt. lifted (if applicable) # Sets # Reps Abs Mon, Thurs Crunches NA 3 25 Calf muscle Tues Calf raises 10lbs 3 15 Biceps Sat Arm Lifts 10lbs 3 15 Deltoids Sat Shoulder Lifts 5lbs 3 15 Glutes Tues Donkey Kicks NA 3 20 Cool Down : The cool down is used to lower your heart rate out of your training zone and is also the best time to stretch since your muscles are still warm from your training session. For best results towards flexibility, hold each stretch for 15 to 30 seconds and complete 2 to 4 sets (totaling 60 seconds per stretch). Include all major muscle groups. List your cool down activities and dynamic stretches including number of sets. I walked for about ten minutes and then did a mild stretch for about 5 minutes
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  • Fall '14
  • Physical exercise, Calf Muscle, Fitness Plan, muscle fitness exercises

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