Personal Fitness Plan PART 1 - DUE: September 19, 2021 NOTE: ACSM Post-Assessment is due on Thursday, November 11, 2021

Subject:Health SciencePrice:18.86 Bought3

Share With

Personal Fitness Plan PART 1 - DUE: September 19, 2021 NOTE: ACSM Post-Assessment is due on Thursday, November 11, 2021. PART 1: (5 points): Create a list of a variety of activities (3-5) you plan to use to create your personal fitness plan • Health-related fitness • Skill-related fitness • Examples: lifestyle activities (walking the dog, gardening); aerobic or recreational activities (fitness classes, bike riding); flexibility exercises (dance, Yoga, Pilates); active sports (individual/dual & team sports); and muscular strength & endurance (weight training, group fitness targeting strength) (20 points) Step 3: Set Goals: use your ACSM scores and SMART goals to create a plan • On the bottom of each day, state the areas needed for improvement in bold (i.e. cardiovascular endurance, muscular strength, muscular endurance, or flexibility) • To follow-through with your healthy eating/food choices SMART goal, at the end of each week, break down your nutrition/healthy eating goal for each week to how progression with hopes to accomplish it by October 29, 2021. (65 points) Step 4: Structure Your Plan and Type It Out in calendar format • Calendar Dates: September 20, 2021 – October 29, 2021 • Minimal 3 days per week for 6 weeks • Follow the FITT principle • Example: Flexibility Monday, Jan. 30 4:30pm: Warm-up on the bike, moderately 4.0 speed, 1.0 incline (5 mins) 4:35pm: Jog at 4.8 on TM (20 mins), 1.0 incline Wednesday, Feb. 1 4:10pm: Jog on TM at 4.8 (15 mins), 1.0 incline 4:30pm: Beginner (lowmoderate) Yoga class (60 mins) Friday, Feb. 3 7:30am: Ride bike moderately, to dance studio (20 mins) 8:00am: Advanced (moderate) Ballet class (90 mins) 9:30am: Ride bike moderately, home (20 mins) 4:55pm: Static stretches (i.e. neck, arms, back, hamstrings) (20 mins) 5:15pm: Cool down walking slowly at 3.0 speed, no incline (5 mins) Slight Cardio/strength/flexibility Cardio/strength/flexibility cardio/flexibility Healthy eating goal week 1: Two servings of fruit, three days this week (M, W, F)