Purpose: Student will plan an aerobic exercise prescription to do 3 to 5 days. The number of days is based on the mile test score. If you were in the health zone you can exercise a minimum of 3 days or more. If you were out of the health zone, you should exercise 5 to 7 days.
Choose 4 to 6 stretches by name, from chapter 15 in your textbook, which you will perform during your exercise session. WRITE THE WARMUP LIKE THIS:
Warm-up 2 to 3 min of aerobic exercise (LIST YOUR EXERCISE; jog, walk, swim…) _________________________________________ All stretches will be 2 x 15 seconds 1. 2. 3. 4. 5. 6.
AEROBIC EXERCISE: _____ 30+ MINUTES (LIST YOUR EXACT TIME AND THE EXERCISE OR PLAN A AND PLAN B IF CROSS TRAINING)
Cool down 5 min of (NAME THE SAME AEROBIC EXERCISE BUT ADD WORD SLOWLY. ) (Then write) REPEAT EACH WARM UP STRETCH 2 x 20 sec. each (OR 3 OR 4 WHATEVER YOUR REPS WILL BE AND GO UP TO 30 SECONDS AS YOU PROGRESS) 2 x 20 sec. each (no need to rewrite each stretch)
ADD THIS: Calisthenics/MUSCLE TONING MUST INCLUDE CHEST, LOWER ABS AND UPPER ABS AT THE LEAST. Pushups- 90 degree or example: (elevated with hands on back of couch)=# performed; how many sets AND REPS WRITTEN 2X25 FOR EXAMPLE Example: 2 sets of 15 elevated pushups with hands on a chair (WRITE IT SPECIFICALLY) Curl ups- feet on the couch, or under the bed or bent knee with feet on a chair….describe and add number performed mAKE A CHART LIKE WE DID IN CLASS. SUN M T W TH F S DATE X THE DAYS YOU WORKED OUT TIME YOU WORKED OUT
SAMPLE M T W TH F SAT 10/9 10/11 X 5-6:30 PM
Exact days you PLAN TO work out and time of day. You can make a table in word or write it out. Neatness will count.
THIS IS DUE ON THE FIRST DAY OF EACH WEEK THAT WE DO NOT DRESS OUT! YOU WILL BE GRADED BASED ON YOUR KNOWLEDGE OF SETTING UP A WORKOUT.