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this is a physical fitness assignment need it by tuesday 11 am

I hve attached my smart goals assignment as a doc also listed my pre test results. google drive link is for the book. under that is my assignment i need help with

Pre Test results

Push up: 15 reps

One mile walk:15min:20sec

flexibilty test: on sit and reach box 10 inches

Leg press: weight=50×10

https://drive.google.com/file/d/1ynLq0ig–ucUZ2Xbp…

The purpose of this assignment is for you to apply knowledge learned from your textbook, to the SMART goals you created at the start of the semester, including your experience during the first 2 weeks of your exercise program. You need to demonstrate the ability to design a balanced and safe 6 week exercise program based on the information provided in the textbook. This could be a program that you can continue with. Use the “EXPLAIN” boxes to reference guidelines learned throughout the semester; describing how you will apply the guidelines throughout a 6 week program. The rows will expand as you type. Tables should not expand over the page.

PERSONAL FITNESS ASSESSMENT and SMART Goals

Fill in the tables with your personal values showing working where requested. Include your fitness test results from the Fitness Center. Also include your SMART goals from the first discussion.

WARM-UP/ COOL DOWN

Describe the activities and purpose of the Warm-Up and Cool-Down p 87-95 Aerobic Fitness and p 114-121 Muscular Fitness. Refer to the muscle chart on p116-117 to use their full scientific names.

AEROBIC ACTIVITY
Consider using the Exercise Groupings in Table 5.6 as a guide. Choose only one (or two at the most) exercise types to make it easier to complete this assignment. Refer to the MET values in Table 5.7 or other MET links in Canvas. Increase only 1 FIT variable each week. Explain how your program meets your goals.

A Metabolic Equivalent (MET), by definition, is resting metabolism for 1 minute. This can be considered as oxygen consumption, or calories burned, while your body is at rest. Therefore, sometimes the terms METs, METs/min, and MET-min are used interchangeably. To determine calories/week, you are simply using the total number of exercising minutes, at the particular MET intensity for your activity, and making a conversion to calories. This value will probably end up being lower than you expect. ACSM guidelines recommend you expend at least 1,000 calories/week through physical activity (See p 93). To convert pounds to kilograms divide your weight by 2.2.

FORMULA: Calories/week = {[METs * 3.5 * Weight (kg)] / 200} * Time * Frequency

i.e., METS x 3.5 x Wt (kg) = . Divide by 200 = . Multiply by Time and Frequency.

RESISTANCE TRAINING

Record the exercises and workout program to meet your semester goals. Use your text book for appropriate guidelines. Refer to the muscle chart on p 116-117 to use their full scientific names.

Copy and paste the information below to a word document, fill in the blanks this is what you will turn in for this assignment. You may need to adjust the size of the space provided to complete the assignment.

PERSONAL FITNESS ASSESSMENT Sheet

Age:

Resting Heart Rate (bpm: p81-82)

Height:

Estimated maximal Heart Rate (bpm) (Show working – p89-90)

Weight:

Fitness level

What is your target heart rate “range”? Use information on page 89.

Fitness Tests

Pre-test Results

Post-test Results

Cardiovascular Fitness

Strength

Endurance

Flexibility

SMART Goals from Discussion 1

Continually refer to these goals to ensure your program leads to their successful achievement.

My SMART goals for this semester are:

WORKOUT & EXERCISE LOG

WARM-UP

COOL-DOWN

WARM-UP description:

COOL- DOWN description:

Dynamic Stretching: Minimum 5 exercises

(include muscles stretched: p116-117)

Static Stretching: Minimum 5 exercises

(include muscles stretched: p116-117)

AEROBIC ACTIVITY

FORMULA: Calories/week = {[METs * 3.5 * Weight (kg)] / 200} * Time * Frequency

F

I

T

T

Week

Frequency

(Days/Wk)

Intensity

(RPE, Speed, HR)

Time (minutes)

Type

Calories / Week

(See formula below table)

METS/minute

1

Time:

METS/min:

2

Time:

METS/min:

3

Time:

METS/min:

4

Time:

METS/min:

5

Time:

METS/min:

6

Time:

METS/min:

Explain how your management of the FITT variables will help you progress towards your semester goal for Aerobic Activity.

RESISTANCE TRAINING

EXERCISES: 8 – 12

(list muscles trained: p116-117)

WEIGHT

(pounds)

SETS

REP RANGE

REST

(min or sec)

FREQUENCY

(Days/Week)

e.g., Lat Pull down

Latissimus Dorsi

80

5

4 – 6

5 minutes

7

Explain how this resistance program will progress you towards your semester goal for muscular strength and endurance.

20 mins ago

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