Florida Agricultural and Mechanical University
College of Education
Course Number
Course Title
AEROBIC/CARDIOVASCULAR FITNESS
PEM 2171
Credits
Clock Hours Per Wk
2
Department
Prerequisites
Health, Physical Education and Recreation
None
Adjunct Faculty:
Ms. Portia Williams
(850) 599-3135
Term/Year
Fall 2007
EMAIL: [email protected]
Course Description:
This course is designed to give students a conceptual and practical understanding of
cardiovascular fitness. Regular participation in aerobic activities and fitness assessments will
be the primary mechanism by which students will improve or sustain desirable levels of
cardiovascular fitness. This course also emphasizes very highly the importance of fitness
becoming a lifestyle activity, maintaining update information on overall wellness, and utilizing
a variety of fitness activities.
Overall Goals of the Course:
1. To develop an increased level of physical fitness as measured by the five health related
components of fitness: cardiorespiratory endurance, body composition, muscular
endurance, muscular strength, and flexibility.
2. To develop a conceptual understanding of the term “aerobic exercise” for personal and
practical benefits.
3. To develop an awareness of the various options available for the development of
physical fitness through a variety of aerobic activities.
Teaching Methods
1. Types of Workouts
a. Dance aerobics
b. Step aerobics
c. Aqua/fitness aerobics
d. Circuit training
e. Resistance training
Methods of Evaluation:
Students will be evaluated in this course based upon the following:
1. Consistency of class attendance and energetic participation in the workouts.
2. Understanding of the basic cognitive aspects of physical fitness as measured by aerobic
activities and written exercises.
3. Positive attitude and effort directed toward daily class sessions.
4. Participation in laboratory and physical fitness assessment experiences.
5. Satisfactory test scores and completion of all required assignments.
Course Policies:
1. Students must be dressed properly for activity classes. The dress code includes the
following:
A. Aqua/fitness aerobic dress code:
¾ Swimsuit (No T-backs or bikinis are permitted)
¾ Swim cap (please use a cap if you want to ensure that your hair will
not get wet)
¾ Towel
¾ SPECIAL NOTE: Any aqua/fitness workouts must be made up at the pool.
B. All other aerobic workouts:
¾ Loose fitting clothes (sweats, leotards/tights, shorts, and T-shirt)
¾ Tennis shoes (aerobic or cross trainer) are recommended
¾ A yoga mat or thick exercise towel
¾ Exercise mat (optional)
¾ Theraband (T-band)
green, blue, or black
¾ Exercise ball (Swiss ball) optional
2.
Students that may have a physical limitation must do the following by the third
day of class:
¾ Provide a doctor’s note with a brief explanation of your limitation and include a
description of the types of exercise or movement that should be avoided. It is
imperative that the instructor is aware of any limitations you may have that might
impair your ability to participate in this class. Whenever possible modifications
will be implemented.
FITNESS PACKET
1. You will be allowed four (4) unexcused absences from class. Attendance will be
taken each day at the beginning or end of each class session. Should you arrive late, it is
your responsibility to inform the instructor. Excessive absences or tardiness will affect
your final grade.
2. If you should miss a day, an official excuse is needed in order for the day to count.
You have one (1) week from the time you return to present the excuse. Official excuses
include: the actual car accident report, actual doctors’ note, actual obituary. No
COPIES.
2. It is encouraged that students report to class on time. The warm-up is considered one
of the most important parts of an aerobic workout. It prepares the body for the workout
to come and also helps to prevent injuries. After three (3) lates, it will be counted as
one (1) unexcused absence. It is extremely important that you participate in each part of
the workout sessions to ensure optimal fitness achievement and prevention of injuries.
During the semester you will need to turn in a fitness packet twice during the
month. EVERY 1ST WEDNESDAY/ THURSDAY of the month
Packet consists of: Body Mass Index (BMI)
Food journal (with date and
times you ate for 2 weeks. Journal
needs to include what you ate for breakfast, lunch, dinner, snack and
AMOUNT. If you ate nothing, write the word nothing)
Body measurements
Timed activity
Place contents in a 3-prong folder with food journal typed in 12 font.
Grading Scale
80 – 72 points = A
71 - 64 points = B
63 - 56 points = C
55 – 48 points = D
47 – 40 points = F
IF YOU MISS MORE THAN 4 CLASSES = F
Determining your Body Mass Index
To find your BMI, multiply your weight in pounds by 705, divide that
number by your height in inches, and divide that number by your height in
inches again.
Scale:
BMI < 18.5 Underweight
BMI 18.5-24.9 Healthy
BMI 25-29.9 Overweight
BMI 30-39.9 Obese
BMI >40
Morbidly Obese
Example: 140 lbs x 705 = 98700 / 64 inches = 1542 / 64 inches = 24
Weight: _____________
Height: _____________ (Feet x 12 + inches)
________ lb x 705 = _________ / ________ inches = ______ / ___inches=
Your BMI= __________ Your Health Category= ______________________
_________________________________________________________
1. Weight: _____________
Height: _____________ (Feet x 12 + inches)
________ lb x 705 = _________ / ________ inches = __________ / _______ inches =
My BMI is: _____________________
What action do you need to take to improve your health based on your BMI?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_________________________________
2.
Weight: _____________
Height: _____________ (Feet x 12 + inches)
________ lb x 705 = _________ / ________ inches = _________ /_________ inches =
My BMI is: _____________________
What action do you need to take to improve your health based on your BMI?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_________________________________
________________________________________________________________________
3. Weight: _____________
Height: _____________ (Feet x 12 + inches)
________ lb x 705 = _________ / ________ inches = __________ /________ inches =
My BMI is: _____________________
What action do you need to take to improve your health based on your BMI?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_________________________________
4.
Weight: _____________
Height: _____________ (Feet x 12 + inches)
________ lb x 705 = _________ / ________ inches = ___________ / ________ inches =
My BMI is: ________________
What action do you need to take to improve your health based on your BMI?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_________________________________
Girth Measurements
Body Part
Right
Left
Biceps
Thighs
Waist
Hips
Chest (males)
1.5 mile __________________
Push Ups _______________
Body Part
Sit ups _______________
Step ups _______________
Right
Left
Biceps
Thighs
Waist
Hips
Chest (males)
1.5 mile __________________
Push Ups _______________
Sit ups _______________
Step ups ______________
Girth Measurements
Body Part
Right
Left
Biceps
Thighs
Waist
Hips
Chest (males)
1.5 mile __________________
Push Ups _______________
Body Part
Sit ups _______________
Step ups _______________
Right
Left
Biceps
Thighs
Waist
Hips
Chest (males)
1.5 mile __________________
Push Ups _______________
Sit ups _______________
Step ups _______________
Name: ___________________________________
Date: _________________________
The Physical Activity Readiness Questionnaire (PARQ)
Many health benefits are associated with regular exercise. This questionnaire - a
simple “health-risk appraisal” - is a sensible first step to take if you are planning to
increase the amount of physical activity in your life.
For most people, physical activity should not pose any problem or hazard,
however, when “risk-factors” are present, it can. The American College of Sports
Medicine has carefully delineated the risk factors that contraindicate exercise. This
questionnaire, usually referred as the “PARQ”, has been designed by the Canadian Health
Ministry to identify the small number of adults in the general population for whom
exercise may be inappropriate or who may need medical advice and/or special
supervision regarding the amount and type of exercise that suits them best.
Common sense is your best guide in answering these few questions. Please read
them carefully and check yes or no opposite each and every question.
YES
___
NO
___
1. Has your doctor ever said you have heart trouble?
___
___
2. Do you frequently have pains in your heart and chest?
___
___
3. Do you frequently feel faint or have spells of severe dizziness?
___
___
4. Has a doctor ever said your blood pressure was too high?
___
___
5. Has your doctor ever told you that you have a bone or joint problem
such as arthritis that has been aggravated by exercise, or might be made
worse with exercise?
___
___
6. Are you currently pregnant?
___
___
7. Are you taking any prescription or nonprescription medication which
may alter the safety of exercise?
___
___
8. Are you over 65 and not accustomed to vigorous exercise?
___
___
9. Is there a good physical reason not mentioned here why you should not
follow an activity program even if you wanted to?
If you answered:
YES to one or more questions - If you have not recently done so, consult with your
personal physician by telephone or in person BEFORE increasing your physical activity
and/or taking a fitness appraisal. Tell your physician what questions you answered YES
to on this questionnaire. Seek advice from your physician as to your suitability for:
- unrestricted physical activity starting off easily and progressing gradually;
- restricted or supervised activity to meet your specific needs, at least on an initial
basis.
NO to all questions - If you answered this questionnaire accurately, you have reasonable
assurance of your present suitability for:
- A GRADUATED EXERCISE PROGRAM that gradually increases proper
exercise to promote good fitness development while minimizing discomfort
- A FITNESS APPRAISAL such as a step test or graded exercise test.
POSTPONE YOU FITNESS APPRAISAL if you have a temporary minor illness, such
as a common cold.
I have read and understand the instructions provided above:
Signature: ____________________________________ Date: _____________________
Witness Signature: _____________________________ Date: _____________________
The PARQ was designed by the Canadian Health Ministry and has been used very
effectively for screening large numbers of people to determine their readiness for
undertaking an exercise program. The PARQ is recommended by the American College
of Sports Medicine (ACSM) as a convenient mass screen tool.
Name: ______________________________ Date: ____________________________
Dietary Analysis
Turn in each of the following items to complete this assignment:
_____ 1. Your dietary recall
_____2. All of your dietary analysis printouts
_____3. Your “Steps to Improvement” for your diet
The foods we eat play an extremely important role in our daily and long term health.
They provide us the energy we need to be active, the materials we need to build and
repair our bodies, and the vitamins, minerals and water we need for metabolic functions.
Eating the “right” foods can enhance our health and performance, but eating the “wrong”
foods can contribute to health problems like obesity, diabetes, heart disease and cancer.
This Dietary Analysis uses the Food Pyramid analysis system found online at
www.mypyramid.gov to help you become familiar with your eating patterns and the
contents of the foods you eat. What you do with that information depends on how
important you think it is to establish and maintain a healthy diet.
Part I: Dietary Recall
Part II: Analyzing your diet
Your will need to go online to www.mypyramid.gov to enter the foods you have listed
above and to print out your analyses. This web site is was designed by the U.S.
Department of Agriculture as a public access site so people can analyze their diets. As
such it is designed to be “simple” to use, however, you may have to explore around some
to get it to work for you. Please don’t get frustrated, and if you have a friend in class,
you may want to work together to master the site. Once you complete this assignment,
you may want to continue to use the site from time to time in the future to follow your
diet. The most critical part of the diet analysis is to enter your foods accurately, both type
and amounts. If the database doesn’t have an item you’ve eaten, search for something
similar in the food lists and use something as close as possible to what you actually ate.
Once you have entered your foods, run the analyses and print out all the reports offered.
You will use these to answer questions for Part III. Based on past experience, be sure not
to underestimate the amounts you have eaten (You should probably consume between
1500 and 3000 calories per day so if your record turns out to be 500 calories, you
recorded to few and the analysis will be worthless). College students also tend to
overestimate how active they are, thus making the caloric expenditure inaccurate. Your
activity level is probably sedentary or average unless you are engaged in daily physical
exercise/work.
Part III: Steps to improving your diet
If your dietary analysis does not appear to be very accurate, what caused the problems in
the report? Usually it is poor record keeping, over estimating your activity level, or
underestimating the amounts of foods you have eaten.
Carefully consider the information in the following three reports: The Dietary Guidelines
Recommendations for you, Nutrient Intakes for you, and Comparison of Your Intake with
MyPyramid Recommendation for you. Use the printouts to address the following:
Consider your fat intake below. Is it over the recommended 30% of total calories? Is it
mostly saturated (bad fat) or unsaturated (better fat as oils)?
My total daily intake from fats equals _____________________ calories for
______________ percentage of my daily total caloric intake.
My total fats are broken down into ______________________ percentage from saturated
fats (bad fats) and _____________________ percentage from unsaturated fat (oils).
Is your diet high in simple sugar sources like sodas, candies, and pastry and low in fruit
and vegetables? _____ Yes _____ No What does this imply about your risks of
developing diabetes in the future?
My sources of simple sugars come from the following foods I ate:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
I eat these most often with which meals:
_____breakfast _____lunch _____dinner ____ snacks _____ I eat them at every meal
Consider your sodium intake: is it over the recommended amount? What are the sodium
sources in your diet? Think about the implications of sodium intake on your developing
high blood pressure.
My sodium intake is: _____ below recommended _____above recommended
The principle sources of sodium in my diet were:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
What specific dietary changes do you need to make to improve your diet?
Name: ______________________________ Date: ____________________________
Aerobic Capacity Assessment
Aerobic capacity is the ability of the heart and lungs to deliver oxygen to the
working muscles and the ability of the muscles to utilize that oxygen in combination with
the nutrients in the muscles to produce energy to do work. Aerobic capacity is an
essential component of fitness and is commonly measured in laboratory or field settings
to determine how fit a person is. Aerobic conditioning programs, such as walking,
jogging, biking, swimming, and aerobic dance, are designed to improve a person’s
aerobic capacity by slightly overloading the normal capability of the person to sustain
aerobic effort.
Aerobic capacity is determined by measuring or estimating a person’s maximum
oxygen uptake (VO2 max). This is the maximum amount of oxygen the person can
consume during exercise. VO2 max is determined in the laboratory by using gas analyzers
to measure the amount of oxygen a person breaths in and out during graded exercise. In
the field setting, aerobic capacity is estimated based on the heart rate detected at a certain
rate of work. The purpose of this field-based activity is to estimate your maximum
oxygen uptake based on your heart rate following a walking protocol.
Walk Test: For this field test, you must walk a measured one-mile distance, preferably
around a measured track. You must make the following measurements:
Your age:
_______________
Your gender: _______________
Time to travel the mile: ________ minutes _______ hundreds of a minute
Heart rate in beats per minute at the end of the last ¼ mile of the walk: _________
Utilize the following formula to determine your VO2 max based on the one mile walk.
Show all calculations in the space below.
VO2 max = 132.853 – (0.0769 X WT) – (0.3877 X age) + (6.315 X gender) – (3.2649
X T1) – (0.1565 X HR1/4)
Where VO2 max is expressed in ml/kg/min and WT is body weight in pounds; age is age in
years; gender = 0 for females and 1 for males; T1 is time for the 1-mile track walk
expressed as minutes and hundreds of a minute; HR1/4 is your heart rate in beats per
minute taken at the end of the last quarter-mile of the walk.
For example, if you were a 19 year old female who weighs 130 pounds and you walked
around the track for one mile in 20 minutes and 30 seconds and you measured your heart
rate immediately after the last step of the mile and found it was 89 beats per minute, your
VO2 max would be:
Step 1
VO2 max = 132.853 – (0.0769 X 130 pounds) – (0.3877 X 19 years) + (6.315 X 0) –
(3.2649 X 20.50 minutes) – (0.1565 X 89 beats per minute)
Step 2
VO2 max = 132.853 – (9.997) – (7.3663) + (0) – (66.93045) – (13.9285)
Step 3
VO2 max = 34.63 ml/kg/min
You should get a figure somewhere between about 25 and 80 (an elderly person might be
as low as 25; Lance Armstrong was once measured at 82). VO2 cannot be negative, so if
you get a negative number, check your math.
Show your calculations here:
Your VO2 max =
Now that you know your fitness level, you need a plan to improve or maintain it. This
plan is usually referred to as an “Exercise Prescription” (Exercise Rx). Write your own
Rx including the following parts:
•Type of Exercise: walking, biking, swimming, jogging, aerobic dance, rope skipping,
roller skating – any activity that makes you breath hard a sweat.
•Number of Days per Week: Every other day is ideal (3 or 4 times a week)
•Number of Minutes per Day: Try for 30 minutes of continuous activity
•Minimum Heart Rate Intensity for you to work at:
(220- your age) X 0.7 = Intensity (So if you are 19, your heart rate during each of your
exercise sessions should be 220 – 19 = 201; 201 X 0.7 = 141 beats per minute)
Your Exercise Rx:
Where can you do this activity?
If you are not exercising regularly, you probably can improve your aerobic capacity as
much as 25% over the value you found here with a few months of regular training.
Name: _____________________________________ Date: _______________________
Power, Muscular Endurance, and Flexibility Assessment
Three important dimensions of musculoskeletal fitness are muscular strength,
muscular endurance, and flexibility. Conditioning exercises for each of these dimensions
comprise major portions of most general fitness routines and sport specific training
strategies. In addition, each dimension is important to normal daily functions at work and
leisure. Muscular strength is usually measured by lifting a maximum weight one time (1RM or one repetition maximum) or near maximum resistance a few times. Squats and
bench press are often measured. Muscular endurance is usually measured by lifting a
sub-maximal resistance repeatedly until the muscles are fatigued. Pull-ups, push-ups, and
abdominal curls (crunches) are often used to measure muscular endurance. Power tests
usually involve lifting a sub-maximal resistance at its fastest rate one time, as in the
vertical jump test or by continuously running several 40-meter sprints. Flexibility tests
typically involve a static stretch of the muscles to their greatest range of motion. The sitand-reach test is the most common example, and it measures low back and hamstring
flexibility.
Before beginning any performance test, be sure to warm up well by doing several
minutes of easy aerobic exercise like walking and stretch the specific muscles that are
involved in the test. Try to get motivated to do as well as possible so you perform at your
highest level of ability.
Muscular Strength Test: (done in class)
Handgrip strength is a general measure of overall body strength. You will
perform this test in class and get three readings from each hand. To perform the test, take
the handgrip dynamometer and set its needle to zero. Next squeeze it in your right hand
for 2-3 seconds then record the needle reading in the table below as Trial 1 in the Right
Hand column. Reset the needle to zero and repeat the test until you have three measures
for your right hand and three measures for your left. Be careful not to let your fingers
contact the needle while you are squeezing! Do not pump your arm during the trials.
Your grip strength is the sum of the right and left hands for the best trial.
Right Hand
Left Hand
Sum
Trial 1
Trial 2
Trial 3
Power Test: Vertical Jump Test (done in the Gaither Gym)
The vertical jump test measures a single explosive movement (power). Here’s
how to do it:
1. Warm up thoroughly with by a fast walking lap around Gaither Gym.
2. Perform a series of static stretches for the legs, shoulders, and back.
3. At the Vertical Jump Scale on the north wall of Gaither Gym, put chalk
dust on the fingertips of your right hand.
4. Stand with your right side near the wall below the Scale and with both
your feet flat on the floor.
5. Reach up as high as you can with your right hand and make a chalk mark
on the Scale to read your standing height without jumping. Record this
height in column two of the table below in the row for Trial 1 Right.
6. From the same standing position, bend your knees and jump as high as
possible, touching the Scale with your fingertips at the top of your leap.
Record this height in column one as your Jump Height for Trial 1 Right.
Repeat this for a total of three trials on the right side.
7. Switch standing positions to the left side and repeat the jumps for three
trials on the left side.
8. Subtract each of your Jump Heights from your Standing Heights to get
your Vertical Jump Score.
Jump Ht.
-
Standing Ht.
= Vertical Jump
Trial 1 Right
Trial 2 Right
Trial 3 Right
Trial 1 Left
Trial 2 Left
Trial 3 Left
Muscular Endurance Test: Push-ups in one minute (done at in class)
1. On an open floor space at home or in the gym, warm up and stretch your
shoulders and upper back with one minute of callisthenic exercises like jumping
jacks.
2. On the “Get set” command from your partner, men should assume the frontleaning ready position for push-ups with your hands comfortably shoulder width
apart and feet either together or up to a foot apart. Your body should be straight
from head to toe when viewed from the side. Women should perform the
modified push-up with knees bent to 90 degrees and feet crossed at the ankle.
3. Start timing on the “Go” command from your partner and begin push-ups by
bending your arms until your upper arm is parallel to the floor then straighten
your arms and return to the fully extended up position. Men should touch the fist
of your partner below your chest on the down motion and women should touch
the chest to the floor. Repeat as many push-ups as possible until your partner tells
you to stop after one minute has elapsed.
4. Have your partner record the number of properly done push-ups you complete in
one minute.
Correct Push-Ups in one minute: ________________
Muscular Endurance Test: Sit-up/Crunches in one minute (done at home)
1. Warm up with one minute of calisthenics such as squat thrusts before this test.
2. Stretch your lower back and hamstrings by seated toe-touches, holding the stretch
for 10-15 seconds.
3. Lay on your back with knees bent at 90 degrees. Feet may be together or up to
one foot apart. A partner should hold your feet to the floor with their hands only.
Your heels are to remain on the floor throughout the test. Interlock your fingers
behind your neck but do not pull on your head with your arms during the test.
4. On the “Go” command from your partner, raise your body until your elbows
touch your knees then lower your body until your upper back touches the floor.
The head, hands, arms, and elbows do not have to touch the floor.
5. Your partner should call out the number of correct repetitions with each one you
achieve during the test.
6. At the end of one minute, your partner should give you the “Stop” command and
record the number of correct repetitions you achieved.
Correct Sit-Ups/Crunches in one minute: ___________________
Flexibility Test: Sit-and-Reach (done in class)
1. Warm up with calisthenics and stretches for low back and hamstrings (seated toetouches).
2. Refrain from performing jerking, ballistic movements in warm up and testing.
3. Remove your shoes and sit with both feet against the Sit-and-Reach box.
4. Place on hand on top of the other and slowly reach forward with both hands as far
as possible running your fingers along the ruler on top of the box. Drop your
head between your arms and exhale when reaching forward. Hold your maximal
reach position for 3 seconds while your partner reads the measurement.
5. Perform 3 trials. Have your partner record each trial to the nearest ¼ inch in the
box below. DO NOT COUNT ANY JERKY ATTEMPTS TO REACH
FURTHER. The best of your 3 trials is your score on this test.
Trial 1
Trial 2
Trial 3
Partner’s Signature: _________________________________________
Name: ______________________________ Date: ____________________________
Anthropometric Assessments
Anthropometric measures are “measures of man”, ones that measure the physical
dimensions of the body. Anthropometric measures have several uses including gauging
growth among children, evaluating body stature, and predicting disease. While some
anthropometric measures are quite precise, others are fairly rough estimates based on
generalized norms. As such, caution is warranted in interpreting and drawing
conclusions based on these measures.
Waist-to-Hip Ratio:
Fatness related to the ratio of the waist circumference to the hip circumference has been
implicated in the development of cardiovascular disease and cancer. Essentially, people
who carry weight on their waists (like most men) have a higher likelihood of disease than
those who carry weight on their hips (like most women).
Waist: ___________ Hip: ____________
Calculated Waist/Hip Ratio= ___________
Level of Risk: Female: < 0.80 is considered safe
Male: < 0.90 is considered safe
> 1.0 is at risk
> 1.0 is at risk
What action do you need to do to improve your health based on your Waist/Hip Ratio?
________________________________________________________________________
________________________________________________________________________
What action do you need to take based on your body composition to assure your health?
Based on the three anthropometric measures taken in this lab, what do you intend to do to
adjust your weight?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
Name: _________________________________ Date: __________________________
Blood Pressure Assessment
Hypertension is diagnosed for adults when the diastolic pressure (bottom number;
blood pressure of the heart when it is relaxed and filling) averages 90 mmHg on at least
two separate readings and/or when the systolic pressure (top number; blood pressure of
the heart when it is contracting and emptying) is 140 mmHg or higher. Follow the chart
below to gauge your status.
Normal
Pre-hypertensive
Stage 1 Hypertension Stage 2 Hypertension
Systolic <120
120-139
140-159
>160
Diastolic <80
80-89
90-99
>100
Your measure:
Systolic blood pressure (top number) =
__________
Diastolic blood pressure (bottom number) = __________
Using the table above, what is your blood pressure classification?
_________________________________
Give one or more recommendations for each of the following to maintain healthy blood
pressure:
Body composition/weight: _________________________________________________
Dietary Sodium: _________________________________________________________
Type of regular exercise: __________________________________________________
Stress of daily living: _____________________________________________________
If your blood pressure was above normal in this measure, what action should you take?
________________________________________________________________________
________________________________________________________________________
Name: __________________________________ Date: ____________________
FAMU Recreation Center Two-Week Workout Plan
Ideally, this workout plan should be completed on consecutive days and take only
14 days, however, if you must miss a day, the entire plan should be completed in no
longer than three weeks to obtain exercise benefits. You may experience muscle soreness
the day after your first and/or second session of beginning a new exercise. This is normal
and usually temporary. If muscle soreness persists for more than a day or two or it
disturbs your sleep, you should discuss this with your classroom instructor and take a day
off. If you experience shortness of breath, tightness in the chest, nausea, vomiting or
other signs of exercise duress during or after an exercise session, stop the exercise session
and seek assistance from the Recreation Center staff.
Each exercise session should always start with a warm-up and end with a cooldown. The weight training session should precede the cardiovascular training, which
should follow immediately after, just as it is written in the plan below. Try to adapt a
training schedule that will allow you to continue exercising after this plan is completed.
Day 1: Date ________________________________
Fitness Screening
Body composition _____ % fat _____ % lean
Dietary analysis
__________ Dietary Cholesterol
__________ Dietary Sodium (Na)
__________ Calories from Saturated Fat
__________ Calories from Unsaturated Fat
Heart rate and blood pressure
__________ Systolic Pressure
__________ Diastolic Pressure
__________ Blood Pressure Category (Normal, Pre-hypertensive, etc.)
Treadmill Workout 1 __________ Minutes (20 minutes minimum session 1 of 2)
Day 2: Date ________________________________
Personal trainer Appointment
One-day demonstration appointment (1 session)
______________________ Time/Date
_______________________________Trainer’s Signature (legible please)
Bicycle ergometer 1 __________ Minutes (20 minutes minimum session 1 of 2)
Day 3: Date ________________________________
_____ Weight _____ Reps Shoulders (Overhead press) (session 1 of 4)
_____ Weight _____ Reps Biceps brachii (Arm curl) (session 1 of 4)
_____ Weight _____ Reps Triceps brachii (Arm press/extension) (session 1 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 1 of 12)
_____ Reps Low back (Low back extension) (session 1 of 12)
Steppers/elliptical __________ Minutes (20 minute minimum session 1 of 2)
Day 4: Date ________________________________
_____ Weight _____ Reps Chest (Bench press) (session 1 of 4)
_____ Weight _____ Reps Back (Lat. Pull-down, row or chin-up) (session 1 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 2 of 12)
_____ Reps Low back (Low back extension) (session 2 of 12)
Spin Class __________ Entire class (session 1 of 2)
Day 5: Date ________________________________
_____ Weight _____ Reps Leg press (Squat or leg press) (session 1 of 4)
_____ Weight _____ Reps Leg extension (session 1 of 4)
Treadmill workout __________ Minutes (20 minute minimum session 2 of 2)
_____ Weight _____ Reps Leg curl (session 1 of 4)
_____ Weight _____ Reps Calf raise (session 1 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 3 of 12)
_____ Reps Low back (Low back extension) (session 3 of 12)
Day 6: Date ________________________________
_____ Weight _____ Reps Shoulders (Overhead press) (session 2 of 4)
_____ Weight _____ Reps Biceps brachii (Arm curl) (session 2 of 4)
_____ Weight _____ Reps Triceps brachii (Arm press/extension) (session 2 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 4 of 12)
_____ Reps Low back (Low back extension) (sessions 4 of 12)
Bicycle ergometer _________ Minutes (20 minute minimum session 2 of 2)
Day 7: Date ________________________________
_____ Weight _____ Reps Chest (Bench press) (session 2 of 4)
_____ Weight _____ Reps Back (Lat. Pull-down, row or chin-up) (session 2 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 5 of 12)
_____ Reps Low back (Low back extension) (session 5 of 12)
Stepper/elliptical __________ Minutes (20 minutes minimum session 2 of 2)
Day 8: Personal Trainer Follow-up appointment (1 session)
_____________________________________ Time/Date
_____________________________________ Trainer’s Signature (legible please)
_____ Weight _____ Reps Leg press (Squat or leg press) (session 2 of 4)
_____ Weight _____ Reps Leg extension (session 2 of 4)
_____ Weight _____ Reps Leg curl (session 2 of 4)
_____ Weight _____ Reps Calf raise (session 2 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 6 of 12)
_____ Reps Low back (Low back extension) (session 6 of 12)
Flexibility/Yoga class _________ Entire class (session 1 of 2)
Day 9: Date ________________________________
_____ Weight _____ Reps Shoulders (Overhead press) (session 3 of 4)
_____ Weight _____ Reps Biceps brachii (Arm curl) (session 3 of 4)
_____ Weight _____ Reps Triceps brachii (Arm press/extension) (session 3 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 7 of 12)
_____ Reps Low back (Low back extension) (session 7 of 12)
Spin class __________ Entire class (session 2 of 2)
Day 10: Date ________________________________
_____ Weight _____ Reps Chest (Bench press) (session 3 of 4)
_____ Weight _____ Reps Back (Lat. Pull-down, row or chin-up) (session 3 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 8 of 12)
_____ Reps Low back (Low back extension) (session 8 of 12)
Pilates class __________ Entire class (session 1 of 2)
Day 11: Date ________________________________
_____ Weight _____ Reps Leg press (Squat or leg press) (session 3 of 4)
_____ Weight _____ Reps Leg extension (session 3 of 4)
_____ Weight _____ Reps Leg curl (session 3 of 4)
_____ Weight _____ Reps Calf raise (session 3 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 9 of 12)
_____ Reps Low back (Low back extension) (session 9 of 12)
Aerobics class __________ Entire class (session 1 of 2)
Day 12: Date ________________________________
_____ Weight _____ Reps Shoulders (Overhead press) (session 4 of 4)
_____ Weight _____ Reps Biceps brachii (Arm curl) (session 4 of 4)
_____ Weight _____ Reps _____ Triceps brachii (Arm press/extension) (session
4 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 10 of 12)
_____ Reps Low back (Low back extension) (session 10 of 12)
Flexibility/Yoga class __________ Entire class (session 2 of 2)
Day 13: Date ________________________________
_____ Weight _____ Reps Chest (Bench press) (session 4 of 4)
_____ Weight _____ Reps Back (Lat. Pull-down, row or chin-up) (session 4 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 11 of 12)
_____ Reps Low back (Low back extension) (session 11 of 12)
Pilates class __________ Entire class (session 2 of 2)
Day 14: Date ________________________________
_____ Weight _____ Reps Leg press (Squat or leg press) (session 4 of 4)
_____ Weight _____ Reps Leg extension (session 4 of 4)
_____ Weight _____ Reps Leg curl (session 4 of 4)
_____ Weight _____ Reps Calf raise (session 4 of 4)
_____ Reps Abdominal (Curl-up, sit-up) (session 12 of 12)
_____ Reps Low back (Low back extension) (session 12 of 12)
Aerobics class __________ Entire class (session 2 of 2)