F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility
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1 F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility Name: Period #: Date: *Use the recommendations from the Fitness Assessment sheet (pink) to help you customize your four-week workout plan for each category Cardio Plan (heart rate) (exercise) Sunday 65% of MHR Elliptical Machine 20 minutes Tuesday 65% of MHR Stationery Bike 20 minutes Thursday 65% of MHR Indoor soccer game 50 minutes (length of session) Cardio Plan *Utilize the Principles of Progression & Overload to modify at least one area of the F.I.T.T. (heart rate) (exercise) Sunday 65%-95% of MHR Elliptical Machine 30 minutes Tuesday 65%-95% of MHR Stationery Bike 30 minutes Thursday 65%-95% of MHR Indoor soccer game 50 minutes (length of session)
2 (list days of the Muscular Fitness: Muscular Strength or Muscular Endurance (circle 1) (Sets, Reps, & Weight) (Exercise) Monday Set 3 Rep 8 Wt. 50 lbs Seated Row (Approximate length of workout) 20 minutes Set 3 Rep 8 Wt. 8 lbs Set 3 Rep 15 sec. Wt. None Set 3 Rep 8 Wt. 60 lbs Set 3 Rep 8 Wt. 65 lbs Lateral Raises Plank Leg Extensions Leg Curls
3 Muscular Fitness: Muscular Strength or Muscular Endurance (circle 1) (List days of the (Sets, Reps, & Weight) (Exercise) Monday Set 3 Rep 10 Wt. 50 lbs Seated Row *Utilize the Principles of Progression & Overload to modify at least one area of the F.I.T.T. (Approximate length of workout) 30 minutes Set 3 Rep 10 Wt. 8 lbs Set 3 Rep 20 sec. Wt. None Set 3 Rep 10 Wt. 60 lbs Set 3 Rep 10 Wt. 65 lbs Lateral Raises Plank Leg Extensions Leg Curls
4 Flexibility Plan Friday (Easy Medium/moderate Hard) Medium 1 set of 1 rep each (List names of stretching exercises) Butterfly stretch Hurdler Stretch Beauty Queen Quad Stretch Calf Stretch Arm circles forward & backward Arm Stretch (in front) Arm Stretch (behind head) Both arms behind back ( spent on each stretch) 10 seconds 10 seconds each way
5 Flexibility Plan *Utilize the Principles of Progression & Overload to modify at least one area of the F.I.T.T. (Easy Medium/moderate Hard) (List names of stretching exercises) ( spent on each stretch) Friday Hard 3 sets of 1 rep each Butterfly stretch Hurdler Stretch Beauty Queen Quad Stretch Calf Stretch Arm Stretch (in front) Arm Stretch (behind head) Both arms behind back 15 seconds
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