FITNESS PLAN

SUBJECT ANALYSIS

• Weight: 196
• Height: 5'6
• Target Heart Rate: 147.4 - 176.2 bpm
• Goal: to lose weight-at least 20-30 lbs.
• Barrier/Limitation: Chronic Urticaria-A skin condition that causes the skin to break out in a rash and/or welts whenever the person gets hot, sweats, is in cold wind, or whenever the skin is stressed.

F.I.T. PRINCIPAL

• Frequency- how often you workout. Goal: 3 days a week for weeks 1 & 2, then move to 4 days for weeks 3 & 4.
• Intensity- how hard you work out. Goal: A series of fast-pace workouts, starting off slow and gradually getting faster, pushing yourself more every day.
• Time- how long your work out is. Goal: 35-40 mins. for weeks 1 & 2; 1 hour for weeks 3 & 4.

5 HEALTH RELATED COMPONENTS OF FITNESS

• Cardio Respiratory Endurance:the ability of the heart, lungs, and blood vessels to function efficiently both at rest and during vigorous exercise.
• Muscular Endurance: the ability to apply strength over a period of time.
• Muscular Strength: the ability to exert an external force or to lift a heavy weight.
• Flexibility: the ability to bend joints and stretch muscles within a full range of motion.
• Body Composition: the ratio of body fat to lean body tissue.

6 SKILL RELATED COMPONENTS OF FITNESS

• Balance-Stretches
• Agility-Tennis
• Coordination-Obstacle Course
• Power-Rowing Machine
• Reaction Time-Dodgeball
• Speed-Treadmill/Running

AEROBIC EXERCISES- WEEK 1

• Running for 15 mins.
• Rowing Machine for 10 mins.
• Chair steps for 5 mins.
• Repeat 3 days first week.

ANAEROBIC EXERCISES WEEK 2

• A series of sprints for 10 mins.
• Series of Planks for 5 mins.
• 5 reps of 30 Wall sits
• Another series of sprints for 5 mins.
• Repeat 3 days of week 2

PRINCIPALS OF TRAINING

• Overload: the act of working muscles harder than they normally work to improve fitness.
• Progression: in order to increase strength, you must progressively increase the stress on the muscle as it adapts to each new load.
• Specificity: closely resembling the activity for which the strength is needed.

3 STAGES OF A WORKOUT

• Warm-Up: gradually preparing the body for a more strenuous work-out.
• Conditioning: a period during a work-out that develops cardio- respiratory endurance or strength and muscular endurance.
• Cool-down: the tapering out stage of a work out.

AEROBIC WEEK 3

• Repeat all previous aerobic exercises you did you week 1. Increase them to equal 1 hour.

ANAEROBIC WEEK 4

• Repeat all previous anaerobic exercises you did you week 1. Increase them to equal 1 hour.