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  • Name: Austin Josh Domalanta Section: Bsce 1B Date Submitted

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    Frances Marella Cristobal
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    This document contains a proposed one-month exercise program for cardiovascular endurance, flexibility, and speed using the FITT principle. The cardiovascular endurance program progresses from 3 times per week at low intensity and duration to 7 times per week at very high intensity and duration over 4 weeks. The flexibility program focuses on stretching 2-7 times per week at increasing intensities over 4 weeks. The speed program progresses from 3 times per week at short distances to a marathon over 4 weeks with increasing frequencies, intensities, and durations.

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    This document contains a proposed one-month exercise program for cardiovascular endurance, flexibility, and speed using the FITT principle. The cardiovascular endurance program progresses from 3 times per week at low intensity and duration to 7 times per week at very high intensity and duration over 4 weeks. The flexibility program focuses on stretching 2-7 times per week at increasing intensities over 4 weeks. The speed program progresses from 3 times per week at short distances to a marathon over 4 weeks with increasing frequencies, intensities, and durations.

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    5 views2 pages

    Name: Austin Josh Domalanta Section: Bsce 1B Date Submitted

    Uploaded by

    Frances Marella Cristobal
    This document contains a proposed one-month exercise program for cardiovascular endurance, flexibility, and speed using the FITT principle. The cardiovascular endurance program progresses from 3 times per week at low intensity and duration to 7 times per week at very high intensity and duration over 4 weeks. The flexibility program focuses on stretching 2-7 times per week at increasing intensities over 4 weeks. The speed program progresses from 3 times per week at short distances to a marathon over 4 weeks with increasing frequencies, intensities, and durations.

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    © All Rights Reserved
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    NAME: AUSTIN JOSH DOMALANTA

    SECTION: BSCE 1B

    DATE SUBMITTED:

    SAMPLE TEMPLATE B (PRACTICUM AND FINAL REQUIREMENT)

    50 points each

    Create a one-month exercise program of the following using the FITT Principle:

    1. CARDIOVASCULAR ENDURANCE

    2. FLEXIBILITY

    3. SPEED

    ONE MONTH EXERCISE-PROGRAM FOR CARDIOVASCULAR ENDURANCE


    WEEK FREQUENCY INTENSITY TIME TYPE
    1 3x MThS Low, 1 km 6:00-7:30 AM Walking
    2 3x, TThS Moderate, 3 km 7:00-9:00 AM Jogging
    3 5x, SMWThS High, 7km 6:30-9:30 AM Cycling
    4 7x, SMTWThFS Very High, 10 km 6:00-10:00 AM Running

    ONE MONTH EXERCISE-PROGRAM FLEXIBILITY


    WEEK FREQUENCY INTENSITY TIME TYPE
    1 2x, MTh Held until a mild discomfort is felt 5:00-6:00 AM Stretching
    in the body or muscle. (low)
    2 3-4x, MTThF Perform each stretch with slow 5:30-7:00 AM Stretching
    and steady movement to avoid
    injury. (moderate)
    3 5x, MTWTHS Stretch to the point of feeling 5:00-7:00 AM Stretching
    tightness but not pain. (high)
    4 5-7x, SMTWThFS Stretch to the point of slight 5:00-7:30 AM Stretching
    discomfort but not pain. (very
    high)

    ONE MONTH EXERCISE-PROGRAM FOR SPEED


    WEEK FREQUENCY INTENSITY TIME TYPE
    1 3x, MThS 500 meters 5:00-5:30 AM Running/Jogging
    2 4-5x, STThF 1 mile (8x400m- mile pace) 4:30-5:30 AM Running
    3 5x, MTWThF 5 km (5x800m- 3-5k pace) 4:30-6:00 AM Cycling
    4 7x, SMTWThFS Marathon (5 miles) 5:00-700 AM Running

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