RUMP CE Tt? LAB -TRAINING 4.4 MasteringHealth” Name: Date: Instructor: Section: Purpose: To create a basic, personal resistance-training workout plan. This lab includes forms for following up and tracking your muscular fitness program. Directions: Complote the following sections. Section I: Muscular Fitness Program Questions and Motivations 11. Hom many dys par week are you planing to work on your muscular Rtness program? 2. How experienced are you at resistance taining? fslect one below ing 1 to 2 years]_| ‘Advanced (training 3+ years{_] 3. Which willyou focus on fist? elect one) Muscular atrengti{[Mureular endurance] Noviee| Intermediate (trai A. The best muscular fitness programs work the entire body, but often people want to focus on some areas more ‘than others. Which muscle groups do you want to focus on? Which type of equipment do you plan to use and why? (check all that apply) Weight machines ree weights jody weight (calisthenic exercises) How much time do you plan for your resistance-training program on each workout day? Does this time estimate include your warm-up and cool-down?, Do you have a workout partner? Do you plan to work with a partner, trainer, or instructor ta help you get started? *See Program 4.1 on page 185 for a sample resistance-training program that will match your preferences and goals outlined above Section II: Resistance-Training Program Design In the table on the following page, plan your resistance-training program using resources available to you (facility, instructor, text) F your muscular fitness rated as fair or below andlor you are new to resistance training, start with the Beginner Resistance-Training Program on page 166. If your muscular Ftness rated as goad or above and you have some resistance- training experience, start with the Intermediate Resistance-Training Program on page 166. f you have specific muscular endurance or muscular strength/mass goals and you have some resistance-training experience, start wth she program on page 167 that best matches your goal. Complete one line for each exercise you have chosen to de in your program.LOWER BODY 3 UPPER BODY Section III: Tracking your Program and Following Through 11. Goal and program tracking: Use aresistancectaning char (see next page to monitor your progress. Change the amount of eastance, sts, oF repetitions wo ensure continuing progress toward you goals 2. Goal and program follow-up: At the end of the course or at your short-term goal target date, reevaluate your muscular ftness and answer the following questions: 2. Did you meet your short-term goal or your goal for the course? b. _Ifso, what positive behavioral changes contributed to your success? If not, which obstacles blocked your success? Was your short-term goal realistic? After evaluating your progress during the course, what would you change about your goals or resistance-training plan?70. 1h 72 7