Foundations of Personal Fitness 2

Unit 2 – Muscular Strength Training and Endurance

Creating a Muscular Strength Workout (40 Points)
Directions - Create a muscular strength workout log. If you use an online
template, site your source.
Before you create your muscular strength workout log, view 2-3 of the exercises
in each category at the following link for Upper Body (referred to as Chest
Exercises on the linked site), Lower Body (Back Exercises and/or Butt and Hip
exercises) and Core Exercises (Full Body Exercises).
http://www.acefitness.org/exerciselibrary/

In your workout log, the following items must be present:

 Cardio/Warm up – time and type – minimum of three stretching exercise (5 points)
 Core exercises – minimum of three, include sets and reps (3 points)
 Upper body exercises – minimum of two exercises per muscle group (bicep, triceps,
trapezius, latissimus dorsi, pectorals) Include sets and reps (10 points)
 Lower body exercises – minimum of two exercises per muscle group (quadriceps,
hamstrings, glutes, gastrocnemius) Include sets and reps (8 points)
 Cool down/Stretching – a minimum of three stretching exercises (3 points)
 Create a visual: days working out, lifts performed, sets and reps, and days off (10
points)
 Is this a split body workout or a totally body workout; which days? (1 point)

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