Name:Adam Burnett Block: 4

Weekly Fitness Plan

Use the guidelines listed to fill out your fitness plan below. After you have completed your fitness plan answer the two
reflection questions. Keep in mind that you will be responsible for completing the fitness plan you write so make sure it is
realistic for your current level of fitness and equipment you have available to you.
Guidelines
● Must work on each of the components of fitness at least once per week.
● Must fill out and complete 4 workouts for the week and each must take a
least 30 minutes to complete.
● Must fill out the fitness plan completely and be detailed.
● Fitness plans must include a variety of activities that vary week to week.

Write down one activity you completed for each health component.

Cardiovascular Endurance: Running Muscular Strength: Bench press Muscular

Endurance: Push ups Mobility: Treadmill

Cardiovascular Endurance- the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained
workloads.

How to train examples: running, biking, swimming, jump rope, burpees, sports, ect.

Muscular Strength- the amount of force a muscle can produce.

How to train examples: low reps high resistance push-ups, pull-ups, bench press, squat, dead-lift, ect.

Muscular endurance- the ability of the muscles to perform continuously without fatiguing.

How to train examples: high repetitions low resistant, sit-ups, planks, squats, lunges, wall sits, ect.

Mobility- the ability to move a joint actively through a range of motion.

How to train examples: performing movements that express a wide range of motion, stretching, Yoga, ect.

Body Mass Index- gives an approximation of total body fat—and that's what increases the risk of diseases that are related to being overweight.

How to train examples: burning calories through exercising and eating a healthy diet.

Intensity level
Use the diagram to the right for establishing the intensity levels of the physical activities you come up with for your fitness
plan.

Day of Day 1 Day 2 Day 3 Day 4

week:
Monday Tuesday Wednesday Thursday
Bench Press, Running Stretching Running, Pull-Ups, Sit-ups, Leg Running, Stretching
What Press
activities?

6 or 7 2 or 3 8 or 9 4 or 5
What
intensity?
(See RPE Chart)

1 hour total 10 min 1 hour total 45 mins

How long?

Check the boxes of the fitness components you worked on

Cardio Check Check Check
Muscular
Strength Check Check
Muscular
Endurance Check
Mobility Check
Check