Nikolai Kuvshinikov

Professor Wilson
WEL-1600
6 April 2020
Unit 2 Project
Part I: Cardiorespiratory and Muscular Endurance
Type of Endurance Current Level of Fitness Goal for Improvement
Cardiorespiratory VO2Max: 43 ml/kg/min In a six-week period…
For a 20-year-old male, 1. Perform 30/30 intervals, where I run for
this is a fair level 30 seconds at my fastest speed, then
30 seconds of easy jogging; perform 12
of these every other day for 3 weeks
2. Move up to 60/60 intervals every other
day, again performing 12 for 3 weeks
Muscular 1. Squat test: Below In a six-week period…
average 1. For squats, I will perform 3 sets of 10
2. Push-up test: Fair reps using a bar with weights,
3. Elbow plank: increasing weight when comfortable,
Average every other day
4. Front plank: 2. For push-ups, I will perform 25 push-
Average ups every day in the morning for the
5. Left-side plank: first 3 weeks, then moving up to 35 for 3
Average weeks
6. Right-side plank: 3. For all planks, I will hold planks for my
Average maximum time three days a week,
7. Left-leg wall sit: adding 5 seconds each time
Below average 4. For wall sits, I will hold wall sits for my
8. Right-leg wall sit: maximum time 3 days a week, also
Poor adding 5 seconds each time; I will also
perform heal raises with 15 lbs in each
hand, 3 sets of 10 reps every other day

Part II: Flexibility

Area of Tightness Static Stretch Dynamic Stretch
Hamstrings Seated single-leg hamstring Alternate leg stretcher
stretch
Neck Head turns and tilts Cervical flexion and extension
Shoulder Towel stretch Back and forth with arms
 Stretch Picture Description
Seated single-leg hamstring With both legs stretched out,
stretch place one leg into the inner leg
of the other and reach out to the
toes of the outstretched leg; hold
for 30 seconds and switch

Alternate leg stretcher Lie flat on back, grasp your left

leg behind the thigh, hold; then
extend left leg to ceiling; pull left
leg to chest, attempting to
straighten leg; repeat with other
leg

Head turns and tilts Turn head to the right, hold; then
repeat to the left; tilt head left
and right as well

Cervical flexion and extension In a seated position, tilt head

back and forth at a comfortable
pace

Towel stretch Grasp a towel with both hands;

slowly lift the towel over head
and hold

Back and forth with arms Simply swing arms back and
forth across chest, extending as
far back as possible

Part III: Weekly Workout Plan

Workout Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardiorespirator 12 reps of 30/30 Light jog for 30 12 reps of 30/30 Light jog for Rest 20 reps Rest
y Endurance intervals minutes intervals 30 minutes of 60/60
intervals
Muscular 3 sets of 10 reps of 3 sets of 10 3 sets of 10 reps of Rest 3 sets of 10 Rest 7 reps of
Strength crunches reps of heel bench presses, reps of bilateral
5 reps of 10 second raises, with with low weight crunches spine
holds of isometric weights 3 sets of 15 reps of 3 sets of 5 extensions,
 side bridges, on 3 sets of 15 shoulder presses, reps of bench held for 20
each side reps of with low weights presses, with seconds
plyometric heavier each side
lunges weight 3 sets of
5 reps of 10 10 reps of
second holds crunches
of isometric
side bridges,
on each side
Muscular 25 push-ups 25 push-ups 25 push-ups 25 push-ups 25 push-ups Rest Rest
Endurance Maximum-hold plank 3 sets of 10 Maximum-hold wall 3 sets of 10 Maximum-
reps of squats, sits reps of squats hold plank
with weights
Flexibility Single-leg hamstring 45 minutes of Head turns/tilts 45 minutes of Towel stretch 1 hour of 1 hour of
stretch yoga Cervical yoga Back-and- yoga yoga
Alternate leg flexion/extension forth with
stretcher 15 minute yoga arms
15 minute yoga sequence 20 minute
sequence yoga
sequence