PAF309

Fitness Summative Assignment

Value = 20%

Here we go! Your challenge for this assignment is to create an 8 day fitness plan for
yourself to end off this course. This fitness and wellness plan emphasizes Mr. McMullen’s
Key message to the course that Habits and Discipline are the keys to success. Marks will be
generated based upon the design and daily execution of your plan.

Your plan must include the following:

1. Daily Cardio Warm up 10 minutes ( 4 different types. Day 1 bike, Day 2 skipping)
2. 2 Different 8 exercise programs that allow you to workout daily. Example: Day 1 is
Arms Chest & Shoulders Day 2 Legs, Back, Core 30 Minutes

3. Daily Mindfulness/ Reading or journaling (goal setting) (No cell phones / Computers)
15 minutes

Work Periods
Monday January 9th
Tuesday January 10th

Evaluation Days:
Wednesday, Jan 11
Thursday , Jan12
Friday, January 13
Monday Jan 16 Health
Tuesday Small Gym Gauntlet
Wednesday January 18th
Thursday January 19th
Friday January 20th Health
Monday January 23
Tuesday Jan 24, 2023

Good luck!
Name of your client (make it up): ____________________________

1.

Example of a workout program (template is below):

Exemplar
# Exercise Details Dates

1 DB Chest Press Set

(Pectoralis Major)
Reps

Weight

Duration

2 TRX Bicep Curl Set

(Biceps)
Reps

Weight

Duration
Summative Program Development Template
# Muscle & Exercise Details Dates
Targeting That Muscle
1 Set

Reps
Duration
Weight
2 Set
Reps

Duration

Weight

3 Set

Reps

Weight

4 Set

Reps

Duration
Weight

5 Set

Reps

Duration
Weight

6 Set

Reps

Duration
 Weight

7 Set

Reps

Weight