• Illustrate the importance of physical fitness and lifetime wellness.
• Collect data, interpret assessments, and design or recommend fitness and wellness strategies.
• Analyze comprehensive fitness programs and their various components.
• Evaluate personal risk factors affecting fitness and wellness; propose appropriate risk-management strategies.
|Cardiovascular Endurance Program|
|Exercise||Frequency||Duration||Time of Day||Facility|
|swimming||Twice daily||1 hour||Morning and after noon||Improve stamina, level of oxygen, and adding of lean muscles.|
|running||Once daily||20 minutes||morning||Burning of fat|
|Rope jump||Twice daily||20 minutes||Morning and night||Burning of calories|
|Muscular Strength and Endurance|
|Exercise||Frequency||# of Sets||# of Repetitions||Resistance or Weight||Facility|
|Push ups||Twice daily||2||10||resistance||muscles of the chest, triceps, and deltoids|
|Weight lifting||Once daily||3||12||weight||to build muscular strength|
|Squatting||Once daily||4||10||resistance||Enhances strong legs|
|Muscular Flexibility (Stretching)|
|Exercise||# of Repetitions||Length of Final Hold||Facility|
|Shoulder & Chest||Twice daily||30 seconds||Easy blood flow|
|Adductor Stretch||Twice daily||30 seconds||Body flexibility|
|3 Triceps Stretch||Twice daily||30 seconds||Body flexibility|
|Activity||Reason for this Activity (fitness, skill development, recreation, stress management, etc.|
|Mountain climbing||Physical fitness|
|Scuba diving||Stress management|
With proper application of the selected exercises, my health, mind and body will be at peace. These exercises will help me to be fit, be of adequate strength and good health. To continue with my program, I will be motivated by the good body progress that I’ll be noticing with time which eventually will reward me with a flexible sport body free from diseases.