Fitness Profile

FIRST NAME: Isaac

LAST NAME: Miller

AGE: 16

GRADE: 10

FAVOURITE
PHYSICAL ACTIVITY: No Preference

Health/Skill Related Component Assessment Sept Dec. Feb. May

Muscular Endurance Maximum push ups 12

60 sec bent knee sit ups 30

Flexed Arm Hang sec 22

Muscular Strength 1 Rep Max -- -- -- --

Hand Grip Dynamometer 29

Flexibility Sit & Reach & Hold cm 23

Power Vertical Jump cm 11

Standing long jump cm 69

Balance One leg stork stand 53

Cardiovascular Beep Test/12 min run 3.1

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(Bi) SMART Goal:

I want to improve my push-ups from 12 to 17+ by November 15. This will require multiple bodyweight exercises to improve. I also will most
likely have to get through my obstacle of a lack of motivation. The best way to relieve this lack of motivation is to have a supporter of some
sort (which will be filled in by the teacher) who constantly is keeping the workout momentum high. Additionally, it’s very hard to get
motivated until after action has taken place, so I will strive to get my warm-up even more helpful in that way.

(Bii). Create a training routine to help achieve your SMART Goal. Your training routine should include 12 exercises. In your training routine should be a 70 - 30 balance: 70% of
your exercises are aimed at improving your goal – 30% focus on other muscle groups. You can find both body weight exercises or gym equipment exercises.

Example: if you are trying to improve your Muscular Endurance in your lower body, then 70% of your exercises should train your lower body and 30% of your exercises should
train your upper body/core.
Name + Picture of Exercise Explanation of exercise Sets + Reps (or time)
Dynamic Warm Up Instructions (for each exercise): Sets: 2
Bodyweight Dips

This Dynamic Warm Up MLA Citation(s): Reps: 10-12

should stretch & target the Farlow, Robbie. “4 Best Ways to Warm up for Chest Day.” BroBible, 9 June 2016, brobible.com/sports/article/how-to-warm
up-chest-for-workout/. Accessed 22 Sept. 2022.
muscles that you will be
working on in your training

Picture/Exercise 1: Instructions: Sets: 1

Bench Press

MLA Citation: Reps: Perform 10 at minimum

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 Miller, Isaac, and John Thornton. “What Are Some Good Bodyweight Exercises?” 22 Sept. 2022.
Picture/Exercise 2: Instructions: Sets: 1
Tricep Dips

MLA Citation: Reps: Perform 20 at minimum

Miller, Isaac, and John Thornton. “What Are Some Good Bodyweight Exercises?” 22 Sept. 2022.
Picture/Exercise 3: Instructions: Set: 2
Push-ups

MLA Citation: Reps: Perform 12

Miller, Isaac, and John Thornton. “What Are Some Good Bodyweight Exercises?” 22 Sept. 2022.
Picture/Exercise 4: Instructions: Sets: 2
Pull-ups

MLA Citation: Reps: Perform 5 at minimum

Miller, Isaac, and John Thornton. “What Are Some Good Bodyweight Exercises?” 22 Sept. 2022.
Picture/Exercise 5: Instructions: Sets: 2
Tricep Push-up

MLA Citation: Reps: Perform 10 at minimum

CPT, Chris Freytag. “4 Bodyweight Exercises That Target the Triceps.” Get Healthy U | Chris Freytag, 31 Mar. 2021,
gethealthyu.com/4-exercises-that-target-the-triceps/#:~:text=4%20Bodyweight%20Exercises%20For%20The%20Triceps
%201%20Chaturanga. Accessed 22 Sept. 2022.

Picture/Exercise 6: Instructions: Sets: 2

Army Crawl Push-up

MLA Citation: Reps: Perform 10 at minimum

CPT, Chris Freytag. “4 Bodyweight Exercises That Target the Triceps.” Get Healthy U | Chris Freytag, 31 Mar. 2021,
gethealthyu.com/4-exercises-that-target-the-triceps/#:~:text=4%20Bodyweight%20Exercises%20For%20The%20Triceps
%201%20Chaturanga. Accessed 22 Sept. 2022.
Picture/Exercise 7: Instructions: Sets: 2
Pike Press

MLA Citation: Reps: Perform 10 at minimum

Ianniruberto, Gabriello. “The 5 Best Bodyweight Chest Exercises to Build a Muscular Chest.” Muzcle, 7 July 2022,
muzcle.com/bodyweight-chest-exercises/#:~:text=Bodyweight%20Chest%20Workout%20%20%20%20BODYWEIGHT
%20CHEST. Accessed 22 Sept. 2022.
Picture/Exercise 8: Instructions: Sets: 3
Plank

MLA Citation: Reps: Perform for 20+ seconds

Ianniruberto, Gabriello. “The 5 Best Bodyweight Chest Exercises to Build a Muscular Chest.” Muzcle, 7 July 2022,
muzcle.com/bodyweight-chest-exercises/#:~:text=Bodyweight%20Chest%20Workout%20%20%20%20BODYWEIGHT
%20CHEST. Accessed 22 Sept. 2022.
Picture/Exercise 9: Instructions: Sets: 3
Lunge

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Picture/Exercise 10:
Picture/Exercise 11:
Picture/Exercise 12:
Cool-Down
This Cool-Down should
stretch & target the muscles
that you have just worked on
in your training
MLA Citation: Reps: Perform 10-15
“A Beginner’s Guide to Free Weight Exercises.” Healthline, 30 Mar. 2020, www.healthline.com/health/fitness-exercise/free-
weight-exercises#beginner-routine.
Instructions: Sets: 2
Overhead Shoulder Press
MLA Citation: Reps: Perform 15 at minimum
“A Beginner’s Guide to Free Weight Exercises.” Healthline, 30 Mar. 2020, www.healthline.com/health/fitness-exercise/free-
weight-exercises#beginner-routine.
Instructions: Sets: 2
Lat Pull Down
MLA Citation: Reps: Perform 10 at minimum
ShannonClarkFitness. “15 Best Machine Moves.” Bodybuilding.com, 15 Aug. 2012, www.bodybuilding.com/content/rise-of-
the-machines-15-assisted-exercises-that-work.html#:~:text=15%20Best%20Machine%20Moves%201%201.%20Horizontal
%20Chest. Accessed 22 Sept. 2022.
Instructions: Sets: 2
Biceps Curl
MLA Citation: Reps: Perform 10 at minimum
ShannonClarkFitness. “15 Best Machine Moves.” Bodybuilding.com, 15 Aug. 2012, www.bodybuilding.com/content/rise-of-
the-machines-15-assisted-exercises-that-work.html#:~:text=15%20Best%20Machine%20Moves%201%201.%20Horizontal
%20Chest. Accessed 22 Sept. 2022.
1. Seated Forward Bend
2. Knee-to-Chest Pose
3. Upper-Body Stretch
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