Student Name Design a Fitness Routine/Activity

Jacob wolfe Task Card

LT: I can design a fitness workout that addresses all 5 fitness components that is enjoyable and
promotes health and well-being.

Task: Design a 45 minute workout routine of your choice that addresses all 5 components of physical
fitness. You can choose to create a fitness station circuit, a soccer workout, a weight lifting routine,
etc. The goal is to design a routine/activity that is enjoyable to you, while also addressing the 5
components of physical fitness.

Name of your fitness routine

Super fun fitness routine

Explanation of your routine

Here you need to:

-explain why you chose this specific type of exercise
-explain why it is realistic for your age group
- explain what facilities, weather, or other special equipments would be
needed to complete the exercise(s)
-F.I.T.T. principle should be included here
I chose my type of routine because i personally enjoy hiking and if i can
work other elements of fitness in it can greatly benefit me. It realistic for
my age group because our whole school hkes and its shown that its
manageable. Some factors that come into play is weather because if its
raining or very cold it won't be easy to go outside
Component
Flexibility

Definition The quality of bending without breaking

How will this component be addressed in your fitness routine/activity?

Here you need to list the specific movements that address this component.

Prior to hiking and at 45 min intervals stop and stretch to avoid cramps and good
blood flow

How long will your routine emphasize this component of fitness?

Here you need to list either a time duration, a set of reps and sets, etc. This will vary depending on
your chosen task.

Prior or at 45 min breaks you need to stretch arms legs and back for 3 minutes each

Stretching

List three other exercises that would

address this component of physical Steep inclines
fitness.

Steep descends
Component Muscular
Strength

Physical strength is the measure of an animal's exertion of force on physical

Definition objects. Increasing physical strength is the goal of strength training.

How will this component be addressed in your fitness routine/activity?

Here you need to list the specific movements that address this component.

Hiking with supplies like socks water and food in a backpack will get heavy over time
and will push your strength over time

How long will your routine emphasize this component of fitness?

Here you need to list either a time duration, a set of reps and sets, etc. This will vary depending on
your chosen task.
Along with weight you carry at a 45 min take a break and do some exercises that help
with strength

Lifting

List three other exercises that would

address this component of physical Up and down hill hiking
fitness.

Push ups
Component Muscular
Endurance

Endurance is the ability of an organism to exert itself and remain active for a
long period of time, as well as its ability to resist, withstand, recover from, and
Definition have immunity to trauma, wounds, or fatigue. It is usually used in aerobic or
anaerobic exercise

How will this component be addressed in your fitness routine/activity?

Here you need to list the specific movements that address this component.

This will be addressed at the 45 min break along the hike and counting every 45 min

How long will your routine emphasize this component of fitness?

Here you need to list either a time duration, a set of reps and sets, etc. This will vary depending on
your chosen task.
My routine will emphasize muscular endurance bye doing body squats at the 45 min
breaks

Plank

List three other exercises that would

address this component of physical Walking lunge
fitness.

Situps
Component Cardiovascular
Endurance
Cardiorespiratory endurance is the level at which your heart, lungs,
and muscles work together when you're exercising for an extended
Definition period of time. This shows how efficiently your cardiorespiratory
system functions, and is an indicator of how physically fit and healthy
you are.

How will this component be addressed in your fitness routine/activity?

Here you need to list the specific movements that address this component.

This fitness goal is big for my routine this is incorporated by the whole hike itself

How long will your routine emphasize this component of fitness?

Here you need to list either a time duration, a set of reps and sets, etc. This will vary depending on
your chosen task.
My routine will emphasize this routine at the breaks by extending my hikes as i go
pushing myself

I also ski alot and that helps

List three other exercises that would

address this component of physical Jogging
fitness.

Running
Component Body
Composition

n physical fitness, body composition is used to describe the percentages of

fat, bone, water and muscle in human bodies. Because muscular tissue takes
Definition up less space in the body than fat tissue, body composition, as well as weight,
determines leanness.

How will this component be addressed in your fitness routine/activity?

Here you need to list how your fitness routine/activity will improve one’s overall measure of body
composition.

This will be addressed as a diet focus not an exercise

What is the most reliable method of measuring body composition?

I will pack healthy fruits and granola in my backpack to make sure i eat healthy

Burpees

List three methods of measurement

for assessing one’s body composition Push ups
(you can include your answer from
above here as well).

Weighted squat jumps

 Self-Reflection
Answer questions below in a one paragraph response.

How healthy is your lifestyle? What changes could you make to improve your eating
habits, TV/video game habits and physical activity? What prevents you from making the
changes/improvements that you want? What can you do to stick to your goals when it
gets tough?

I would say my lifestyle is half and half healthy because i'm outside a lot
and i enjoy eating healthy foods but i also stay up late and don't have a
good sleep schedule. These are things i can change and improve upon. But
im not sure what's stopping me from achieving it