Teen_Pregnancy

One Week Exercise Regimen Health Science 121 Fundamentals of Healthful Living Exercise Regimen The purpose of this assignment is to allow you to demonstrate the application of the basic principles of physical fitness in the development of your own personal exercise plan.   It is highly suggested that you use the One Week Exercise Regimen Worksheet as a guideline for developing your paper. Before you begin writing, you should assess your current fitness level by looking at all 5 areas of physical fitness (CV endurance, muscle endurance, muscle strength, flexibility and body composition) and then strive to develop a physical fitness plan that will improve upon your current fitness level. Even though your comprehensive fitness plan will include activities that would support all 5 areas, you may want to place more emphasis on some areas more than other areas. For example, you may want to emphasize cardiovascular endurance in your plan and formulate a goal and develop a part of your fitness plan related to this aerobic measure. Or, you could consider whether your body composition is in need of some improvement by looking at your BMI and deciding if this area would benefit from some additional work. Perhaps, your flexibility is not as good as you would like it to be and you want to work on a goal/fitness plan related to this component. Remember, you are creating a plan...something you would implement in the future. If you have a health condition that is temporarily prohibiting you from exercising (i.e. sports injury, pregnancy), please develop your plan according to the guidelines given in this assignment, making it as realistic as possible. Part I   -Formulate 3 fitness goals (based upon your assessment) that are realistic & measurable. You must also set a target date for each goal. For example, you may want to set a goal that speaks to doing a specific type of aerobic activity at a certain % of your target heart rate zone by a specified date or being able to complete a certain type/intensity of resistance training by a target date. Then after you formulate your goals, you can develop your personal exercise plan that will assist you in achieving your goals. PART II   -Develop a 1 week personal exercise plan that incorporates the principles of physical fitness. The plan must reflect planned exercise sessions. Things such as running after the kids, doing household chores does not qualify for a planned exercise session. These basic principles are ones we have discussed in class and are also addressed in the chapter on physical fitness in the course textbook/physical fitness video series. For this section, you need to show the suggested sequence of activities (warm up, pre exercise stretch, main exercise regime, cool down and post exercise stretch) in addition to FITT(frequency, intensity, time on task and type of exercise). You will also want to address how you will plan for incremental increases in your exercise plan. The 1 week plan MUST include at least 5 days of exercise (and only 2 days of rest). You should alternate exercises so that you are not doing the same exercise for 5 consecutive days. Part III Discuss how Plan (listed in Part II) involves all 5 components of fitness (   CV & muscular endurance, strength, flexibility, body composition) and discuss the correlation/association between the types of exercises that are listed in Part II with each of the 5 fitness components/For example, if you include stretching exercise, what component of fitness does this type of exercise relate to'   Per course syllabus...This is an individual assignment. Please do not copy anything (whole or in part) from another student's work (i.e. assignments/papers/exams/), from a website or scholarly reference without the proper reference citation, as this will be considered cheating and /or plagiarism . Any student who submits work that is found to be copied from another source (whole or in part) will receive a zero for that assignment and a referral to MSJC Student Services Exercise Regimen Worksheet   Part I 3 Fitness Goals (realistic, measurable and target date)                 1. lose 3 pounds in a week                 2. be able to run a mile under 10mintues                 3. strength building Part II One Week Plan (included frequency, intensity and time for each type of exercise listed). Don't forget to show how incremental increases will be achieved. Day of Week | Time of Day (Frequency) |                Type of Exercise  (Also include Intensity (ie number of reps, amt of weight and muscle group(s) targeted) If aerobic, include type of exercise and intensity. Don't forget to include warm up, pre exercise stretch routine and cool down  and post exercise stretch activities! | Time on Task (how much time will you devote to each exercise' | Sunday | Free day      |   No exercising |   | Monday |   8pm    |   Warm up- walking around the block speed walking.Stretching legs arms and back Squats 5 pound weights rep. 3 sets of 9Ab crunches rep. 5 sets of 10Run and walk the track 4 times to make a mile | 15 mintues10 mintues15 mintues 25 mintues15 mintues | Tuesday | 7pm      |   Warm up – walk one lap around the track.speed walkingWarm up- stretch arm legs neck and back  Run and walk the track 4 times to make a mile | 5 mintues  10 mintues15 mintues | Wednesday | 8pm      | Warm up- walk around the block  Stretching legs arms neck and backPull ups reps 5 sets of 10Reverse crunches 5 sets of 10Hamstring curls rep 5 sets of 10Standing Oblique Crunch rep 5 sets of 10 | 1 5 minutes10 mintues20 mintues25 mintues20 mintues25 mintues | Thursday |     7pm  |    Warm up – walk one lap around the track.speed walkingWarm up- stretch arm legs neck and back  Run and walk the track 4 times to make a mile |  5 mintues  10 mintues15 mintues | Friday |       |    Warm up- walking around the block speed walking.Stretching legs arms and back Squats 5 pound weights rep. 3 sets of 9Ab crunches rep. 5 sets of 10Run and walk the track 4 times to make a mile |  15 mintues10 mintues15 mintues 25 mintues15 mintues | Saturday | Free day       | No exercising |   |   Part III Discuss how Plan (listed in Part II) involves all 5 components of fitness ( CV & muscular endurance, strength, flexibility, body composition) and discuss the correlation between the types of exercises that are listed in Part II with each of the 5 fitness components/For example, if you include stretching exercise, what component of fitness does this type of exercise relate to'   Also discuss how incremental increases will be achieved in your plan.