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PED 105
Developing a Health-related fitness program

Students Name: William Penninger

Chronic diseases, such as diabetes, heart disease, stroke and cancer are responsible for the
majority of deaths in the U.S. One important way we can prevent chronic disease and
premature death is to engage in regular exercise that promotes health-related fitness, such
as cardiorespiratory endurance, muscular strength, and body composition. This
assignment has been designed to guide you toward the development of a fitness program
that will improve the quality of your life now and for years to come.

I. Identify and define the components of health-related fitness:
Health related fitness includes:
body composition: ration of lean body mass to fat
flexibility: range of range of motion in joints and muscles
strength: ability to move with resistance
muscular endurance: prolonged strength

II. Developing cardiorespiratory endurance: In the chart below, fill in your chosen
aerobic activities and then indicate the duration, intensity and frequency for each. The
American College of Sports Medicine (ACSM) recommends a frequency of 3-5 days per
week, a duration of 20-60 minutes while sustaining an intensity of between 55-90% of
your maximum heart rate.

Aerobic/Cardio Program Frequency (check )
Activity *Duration
(How long?)
*Intensity
(How
vigorous?)
M T W Th F Sa Su
Walking/Jogging with my 2
dogs
45 minutes 50-75%





Lunges, tossing, and
straight arm clean and
press with 10lb medicine
ball
10-15
minutes
* represents
twice the
duration in time
65-75%

* Duration and intensity should be represented by numerical values.


III. Calculate intensity: Cardiorespiratory endurance can only be achieved through
regular aerobic exercise. One of the principles of conditioning, intensity, determines how
hard you need to work to increase your aerobic capacity. While engaging in an aerobic
exercise monitoring your heart rate is one way of determining the intensity of your
workout. When you determine Target Heart Rate (THR) zone using the Karvonen
Formula, you can find out whether you are working intensely enough to improve your
cardiorespiratory endurance:

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Use this formula to calculate your Target Heart Rate:
THR = (MHR RHR) x TI% + RHR

To use the Karvonen formula you need to know the following components:
Maximum heart rate (MHR): 220 - 23 (age) = 197 bpm
Resting Heart Rate (RHR): 50 bpm; take your pulse @ rest for 10 seconds and
then multiply by six.
Training Intensity (TI%): 55 90 %

Show your calculations using the Karvonen Formula for 55% and 90% Training Intensity
in the space provided:
182= (197-50) x .9+50
124= (197-50) x .5+50

Target heart rate zone = 124 to 182 bpm;
*10-second count = 21 to 30
*Calculate your 10 second count by dividing each target heart rate zone by 6.

IV. Developing muscular strength & endurance: Using the chart on the next page,
create your own resistance/weight training program based on the equipment and facilities
available to you.
Exercises: Your program should include a minimum of 10 exercises and include exercise
for upper, lower and mid-section muscle groups. List the exercises and the muscles they
develop in the program below.
Intensity: Experiment with different amounts of weights until you find a good starting
weight, one that you can lift easily for 10-12 repetitions. Fill in the starting weight for
each exercise in the program chart below.
Duration: Include at least 3 sets of 8-12 repetitions for each exercise. If your program is
focusing on strength alone, your sets can contain fewer repetitions using a heavier load. If
you are focusing on endurance or toning, your sets should contain more repetitions using
a lighter resistance. Fill in the starting repetitions and sets for each exercise in the
program below.
Frequency: Work out at least 2 days per week. Indicate the days you will train on your
program plan; be sure to alternate days when working the same muscle groups.

A. Resistance/Weight Training Program (muscular strength/endurance)
*Exercise
Muscle(s) developed
(Provide specific
muscle terms, i.e.
biceps)
Intensity:
Weight/
Resistance
(i.e., lb.)
Duration:


Reps Sets
Frequency


M T W Th F Sa Su
Clean and Press Core strength 75 lbs 15 3
3
Chest Fly pectorals 20 lbs 15 3
Leg curls Hamstrings 45 lbs 25 2
Calf Raises Calf muscles 115 lbs 25 2
Pull up Latissimus Dorsi *body
weight of
170 lbs
til
fail
2
Bench Press Pectorals 115 lbs 10 3
Push ups Pectorals *body
weight of
170 lbs
til
fail
2
Lower back plank Spinus Erectus No weight
added
3 15-20
seconds

Rear deltoid raise posterior head of
Deltoid
10 lbs 6 4
Arm Superset:
Twisting bicep
curl into shoulder
press, and then
tricep extension.
When weight is
above the head,
lower to the side
with arm
extended and
palm now facing
up. When weight
is directly out in
lateral position,
deltoid raise
above head and
reverse shoulder
press and bicep
curl to starting
position.
Forearm, bicep
connecter, bicep,
tricep, anterior
and lateral head
of deltoid
15 lbs 15 3
*Exercise descriptions may be necessary.

B. Compare and contrast dynamic and static resistance training.


V. Exercise goals: Create specific, measurable goals that you can use to track the
progress of your fitness program. Your goals should relate to one aerobic and one
anaerobic activity you have indicated in your program. Before you can set specific and
realistic goals you must assess your current level of fitness.
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I designed this workout plan to lose body fat, build core strength, and target my
weak muscle groups. So far, I have lost 10 pounds and feel stronger. I am unaware of
body composition percentages before I started and now. However I feel like I have
gained muscle and lost fat, and plan on continuing this routine until it becomes effortless
and all exercises, besides those targeting leg muscles, have increased to 3 sets of 15
repetitions. My current equipment includes a barbell weighing 15 pounds and 100
pounds of addition weights, an adjustable weight bench with a leg curler, adjustable 5-
52.5 pound dumbbells, 10 pound medicine ball, and a pull up bar. When I have maxed
out my equipment, my employer offers a gym membership at a discounted rate, and I will
take advantage of that to further access my body composition and set higher goals of
fitness.

A. Methods used to assess current fitness level (include results):
1. Aerobic Heart rate while running with my dogs
2. Muscular strength weight while lifting
3. Muscular endurance push up and pull up count
4. Flexibility range of motion before discomfort
5. Body composition belly fat loss and muscular definition

Specific fitness goals:
1. Aerobic running mile while able to control a dog with each arm without
feeling major increase in heart rate
2. Muscular strength reach 20 pound rear deltoid raise
3. Muscular endurance - clean and press 115 pounds for 3 sets of 15 reps
4. Flexibility touch stomach to thigh
5. Body composition able to see serratus anterior muscles
BY GRADUATION


VI. Before you begin: All physical activity should begin with a well-designed Warm-
up. Describe an appropriate warm-up routine for one of your aerobic exercises you have
chosen. Also describe how you would warm-up for your resistance/weight training
exercise session.
Before walking my dogs I walk up the stairs in my house a few times and skip every
other one. I also play with my medicine ball. Which typically involves lunges and
straight arm clean and press movements. After walking, I stretch thoroughly before I
begin my resistance training, but some days I am limited on time, so walking my dogs is
left out of the regime. On those days I warm up with my medicine ball exercises and the
superset I created to wake up my arms. Then I stretch before beginning my workout. I
have begun incorporating stretching into my routine. I have always hung from my pull
up bar in between sets, but I am taking that concept and applying it other exercises. For
example, I remain in the crouched position occasionally while performing a clean and
press, and I have started to stretch my muscles after their sets.



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Discuss at least two reasons why warm-up is important for any exercise session:

Without a warm up period you are at greater risk to tear or injure muscles and ligaments.
Warming up the muscles that will be worked also helps you work the muscle as a whole
by waking up up all the fibers within the muscle for a more complete extension or
flextion through the range of motion.


VII. Progression & Overload: Once you begin your exercise program, it is
recommended that you monitor your progress and apply overload when necessary.
Discuss how you will know when it is time to increase your workload (progression) and
also how you would increase your workload (overload) to increase your fitness level.
Provide a specific example from your program to demonstrate your understanding of
these principles of conditioning.


Muscles will not increase in size without overload; they will only tone themselves to fill
in the area they are allowed to grow. Tone is the main focus of my routine, to have my
muscles fill in my frame, however, I do want to have a stronger core. I have increased
the repetitions of my hamstring curls and lowered the number of sets. Originally I was
doing 3 sets of 15 reps at 25 pounds, this was not enough weight for my hamstrings to
feel worked. So I upped the weight to 45 pounds and felt a little more worked at the end
of my three sets. Finally and changed the form and started doing 2 sets of 25 curls while
laying on my stomach. At the end of the first set I sit up and drink some water before
going straight into set number 2. This is the only way my hamstrings feel worked by the
time Im done.











VIII. Cool down: Every exercise session should end with cool down activities. Describe
an appropriate cool down for aerobic exercise and for resistance/weight training.
Identify at least one reason why it is important to cool down after any exercise session.
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While exercising with my dogs we walk close to 1 mile before we begin to jog and then
run. When I feel my heart rate racing and notice heavy breathing I start to slow down
and jog again until my heart rate slows. When I can clearly notice a slower heart rate we
start walking again. This warm up and cool down period is essential while running. All
the muscle fibers and ligaments of my legs are able to get in gear for whats about to
happen, and the gradual deceleration allows my heart to slow back down steadily so I can
catch my breath.
Before my resistance training I preform various movements with my medicine ball, go
through the motion of my superset, and stretch, and then repeat in reverse at the end of
the routine. This wakes up my muscles and allows me feel which muscles I have to
stretch out more before applying their workload. This also helps keep the muscles
worked the previous day loose and makes them feel better, so I am not focused on the
discomfort from yesterday.




IX. Increasing flexibility: Stretching can and should be a part of everyones daily
physical activity plan. Stretching exercises can be used to relieve or prevent low back
pain or decrease muscle tension. A flexibility program is an important part of any type of
aerobic or resistance/weight training program.

Use the chart on the next page to design a flexibility program that fits your needs and
ability. An important consideration should be the inclusion of exercises for all major
muscle groups. Your program should include a minimum of ten (10) exercises. Your
stretching exercises should be based on the muscles used in your fitness program.
Frequency: A minimum frequency of 2-3 days per week is recommended. You are
encouraged to do your stretching exercises the same days you plan to do
cardiorespiratory endurance exercise or weight training, because muscles stretch better
following exercise, when they are warm.
Intensity: All stretches should be done to the point of mild discomfort, not pain.
Time/duration: All stretches should be held for 10-30 seconds. All stretches should be
performed at least 3-4 times.

A. Discuss 3 guidelines that you would use for safe and effective stretching.
Your response should be original, not copied from another source.
While stretching you must remain comfortable. The feeling of pain should never be
associated with stretching. Gradually move into the desired position and hold until you
feel muscle tension ease, and then stretch more.







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B. Stretching/Flexibility Program
*Exercise Muscles/Joint Area Stretched
Pull up hang- I start with my feet touching
the ground the gradually drop my pelvis
and lift my feet
Upper body and spine
Butter fly stretch- sitting position with
knees outwards and feet touching. Knees
start at 45 degree angle from floor and
slowly closer move to it as my feet slide
towards my groin
Groin, lower back, and insides of thighs
Sitting toe touch- I keep my back straight
as long as I can while leaning forward and
reaching for my toes. I end with my elbows
on the floor next to my knees
Back, glutes, hamstrings, and calves
Lean back- my shins flat on floor I lean
back until my upper back rests on the floor
Quads and abs
*weightless*Good mornings- standing with
my back straight, hands behind my back,
looking at a fixed location, I lean down
until I feel discomfort. I then raise slightly
and hold until muscles loosen
Quads and spinus errectus
Leans- standing straight with my arms
raised above my head I simply lean to one
side, and then next
Serratus, obliques and intercostals
*Exercise descriptions may be necessary.


X. Finally, discuss how your program will help you improve or maintain a healthy body
composition.
This routine will increase my overall flexibility, build core strength and burn body fat. I
am able to complete some of my exercises with ease already but have noticed an increase
in muscular tone. While other exercises have been difficult from the start, I have been
able to increase their workload. This routine was designed to build overall core strength
and target my weaker muscle groups to even out my strength and fill in my frame by
replacing fat with muscle. The amount of cardio, at this point feels like its way to much,
but I am seeing results and it isnt supposed to be easy. This will help to repair some of
the damage smoking has done to my respiratory system.


Important note: If you use any sources, including your textbook, to help you complete
this assignment you must make it clear how and where they were used. Provide sufficient
information to allow your instructor to be able to locate the source.