MY WORKOUT PLAN TO MAINTAIN AND IMPROVE PHYSICAL FITNESS COMPONENTS

PHYSICAL FITNESS CLASSIFICATION NAME/TYPE FREQUENCY INTENSITY TIME

COMPONENTS (Refer to the OF (At least 3x a
Results of your ACTIVITIES week)
HRF and SRF)

BODY COMPOSITION 1 each

sides
Squat, M-W-F 30 sec, 30
Donkey kicks, sec, 30 sec
Jumping rope

MUSCULAR 2 each
STRENGTH OF THE sides
CORE MUSCLES Plank M-W-F 10 reps

MUSCULAR
ENDURANCE OF THE
Side Plank W-F 30 sec, 30 1 each
ARMS
sec, 30 sec sides

MUSCULAR 1 each
ENDURANCE OF THE side
ABDOMINAL Crunches, leg M-W-F 30 sec
lift, heel
MUSCLES
touch

70% (Target 20
Heart Rate) mins
FLEXIBILITY Toe Reach M-W-F

CARDIOVASCULAR 20
ENDURANCE mins
Slow running M-W-F 20 sec

AGILITY Need 20
improvement mins
Back and W-F 30 sec each
Forth hops day
BALANCE Good

Tree Pose M-W-F 30 sec 20

mins

COORDINATION Poor 30 sec 20

mins
Jump rope M-W-F

STRENGTH AND
POWER OF THE
Bent over M-W-F 30 sec 20
ARMS
black fly mins

STRENGTH AND
POWER OF THE LEGS
Stiff legged M-W-F 30 sec 20
dead lift mins

REACTION TIME

Prepared by:

Janica L. Woodward

Name and Signature of Student

P.E. 1 – Block B