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Unit 3- Level 1: Goal and Workout Plan

One class can be used used for research, teacher feedback, and filling out forms.   Short Term Goal-  December 16th.

MUST HAVES:

1. Attainable and Realistic Goal

2. One month- tentative plan- of workout during class and outside of class.

3. Record Sheet fits personal workout. Filled out BEFORE starting program

4. Secondary activity is written out and clear to follow. ( tentative progression is applied BEFORE)

Options:

1. Continue with current plan: Focusing on the progression principle within lifts and either cardio or abs. * Demonstrates understanding of 2:1 Ratio

* Demonstrates when to apply the overload and when to stay at weight ( intensities are met)

* Workout plan supports success of goal

2. Current plan with some different exercises. (ex. narrow shoulder press instead of wide. incline press vs  chest press)

*  Demonstrates correct form for new lifts and identifies differences in muscle usage.

*  Demonstrates understanding of 2:1 Ratio

*  Demonstrates when to apply the overload and when to stay at weight  ( intensities are met)

*  Includes a secondary activity focus ( circuit, flexibility, cardio, abs, rehab, etc)

*  Workout plan supports success of goal

3.  Create own workout plan:

- Must include some form of lifting component.

*  Can explain and support reasoning for personal plan.

* Demonstrates correct form for new lifts

*  Demonstrates understanding of 2:1 Ratio

*  Demonstrates when to apply the overload and when to stay at weight  ( intensities are met)

*  Includes a secondary activity focus ( circuit, flexibility, cardio, abs, rehab, etc)

*  Workout plan supports success of goal

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Are these principles incorporated into your workout plan?

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My short term fitness goal is to tone my upper body, specifically my arms and core, and my lower body, precisely my thighs. The way I decided to get to my goal is by lifting weights and focusing on some cardio. Although, to really achieve my goal on my arms and core, I'm going to increase the weight on each set till I get to my maximum weight and repetitions. By doing this, it would enable me to lift beyond my maximum after a few weeks. As for the cardio I will be doing, I'm going to be on the treadmill for a certain amount of time at a medium-high intensity every class. The methods I would be using to measure my progress and my Pre-Test are multiple. I'm going to be doing the plank test to measure the time I'm able to keep my plank position. This would enable me to know if I'm strengthening my entire body or not because the plank requires the engagement of the whole body. Another pre-test I'll be doing is by seeing how many reps I could do in 3 sets of the 15-20 pound range on the dumb-bells. By doing this, I would know if I'm strengthening that area as much as I planned to and it would help me adjust my exercises if needed. Finally, I will also time how many back squats I could do in 1 minute with a weight of 35 pounds. In my opinion, I feel like this pre-test will be the most effective because squats require you to engage your full body and I normally struggle with them, so, if I test myself again after a weeks and I don't find doing back squats as hard and if I could do more reps than I did in my pre-test, then I could easily tell if I've been improving or not. However, hopefully I will be seeing progress throughout the remaining of the course through my workout and pre-tests and I will eventually achieve my short term fitness goal.

Pre test:
Plank=1:28 minutes
Back Squats= 27 squats in 1 minute using 35 lbs
Bicep Curls: 1st set =13 reps, 15 lbs, 2nd set= 11 reps, 15 lbs, 3rd set=9 reps, 15 lbs
Post Test:

Plank=2:01 minutes
Back Squats= 30 squats in 1 minute using 35 lbs
Bicep Curls: 1st set =15 reps, 15 lbs, 2nd set= 12 reps, 15 lbs, 3rd set=10 reps, 15 lbs

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10 Minute Warm Up consists of:
1) 30 seconds arm circles
2) 1 minute Plank
3) 30 seconds (fast) jump-rope
4) 30 seconds open jumping jacks
5) 30 seconds Sit Ups while holding 8 kg medicine ball
6)  30 seconds Butt Kicks while holding hockey stick in the back
7) 30 seconds Wall Sits while holding 8 kg medicine ball
8) 30 seconds Supermans
9) 30 seconds march in place (fast)
X2
** Always medium intensity

In this warm up I incorporated a variety of exercises that would be able to hit my high and low gears. For example, a 1 minute plank is considered a high gear exercise, on the other hand, 30 seconds of butt kicks is considered a low gear exercise. Having a mixture of both is very crucial in a warm-up, in fact, it reflects upon your performance in your workout. Also, in my old warm-up, I didn't include any external equipment and due to that, I wasn't really feeling any tiredness or exhaust. So, now that I have an opportunity to construct a new warm-up, I'm incorporating a jump rope, 8 kg medicine ball, and a hockey stick. That way, my muscles will have enough blood flow to them so I could preform well in my workout and they would also be warmed up enough to be able to start my high intensity workout.

My Warm Up In Order:

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I will be incorporating a Push-Pull Workout but I will also put in a lower body day or two, depending on how many classes we have that week. This would be considered a 3 day-split.However, I will keep a 4:2 ratio of 4 upper body, and two lower body. This is evident in the number of exercises I included for the pull/push workout and in my lower body workout. I've also included new exercises in order to break my routine and have my body benefit from the workout. I also specifically chose these new exercises because they would help tone my upper body and lower body at the same time which is my goal.

Reasoning of my workout program:

I chose to commit to a push/pull workout + lower body to help me get to my goal. To be specific, my push/pull workout is based on the engagement of my whole arm, which includes: biceps, triceps, and shoulders. Having that said, those muscles will get bigger and stronger, which will achieve my goal of toning my upper body. Next, I incorporated lower body exercises, the back squat and split squat, to help me tone my core and lower body which is the other part of my goal.

Lower Body Exercises:
1) Back Squat
2) Split Squats

Pull Exercises:
1) Lat Pull Down
2) Pull Up
3) Bar Bell Row
4) Bicep Curl

Push Exercises:
1) Chest Press
2) Bench Press
3) Shoulder Press
4) Seated Tricep Extension

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20 Minute High Intensity Ab Workout:
https://www.youtube.com/watch?v=9knKHdiwVQE

10-12 Minute High Intensity Cardio on Treadmill:

After I’m done with my workout, I would head to the cardio machines, specifically the treadmill, and I would start with a 2:1 ratio. What I mean by this is that I’ll be jogging at my lowest speed, which is 4.5 km/h, for two minutes then I would run at my maximum speed for one minute, which is around 7.5-8 km/h. I would do this for 10-12 minutes, excluding my 4-minute cool down. The reason why I don’t have a decided duration for how long I’ll be on the treadmill is because it depends on if I did a bit of cardio the day before. For example, if I had class on Sunday and I ran laps around my compound, I wouldn’t engage in so much cardio in class the next day and I wouldn’t run/jog for as long as I normally do on a week where I don’t do any cardio outside of class.

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A list of specific activities/exercises throughout my program that helps achieve my GOAL

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A list of specific activities/exercises throughout my program that helps achieve my GOAL

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Exercises:
- Bench Press
- Seated Tricep Extension
- Lat Pull Down
- Bicep Curl
- Bar Bell Row
- Pull Up
- Back Squats
- Split Squats

Activities:
- 2:1 cardio on treadmill
- 20 minute AB workout

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What are three (3)things that I need to rememeber to focus on when I get to class.

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What are three (3)things that I need to rememeber to focus on when I get to class.

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1) Make sure my knees aren't going over my feet when I'm doing my squats.
2) Make sure I have correct form rather than just finishing quickly and early.
3) Push myself to the fullest and always try to stay at my highest intensity

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10 Minute Cool Down:
Biceps: Sit arms back ( 30 seconds x2)
Triceps: Triceps Hold (30 seconds x2)
Chest/Shoulders: Foam Roller Opener (30 seconds x2)
Lower Back: Low Back Twist (30 seconds on each side x2) = 2 minutes
Abs: Cobra Stretch (30 seconds x2)
Gluts: Foot under leg (30 seconds each side x2) = 2 minutes`
Quadriceps: Laying quad stretch (30 seconds x2)
Ankles: Point/Flex Rolls (30 seconds x2)

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Snack Ideas 30 minutes before my workout.

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Snack Ideas 30 minutes before my workout.

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- A small banana
- A  few crackers
- Fruit Cup (banana, oranges, melons etc)
- Banana + 1 tablespoon peanut butter

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Reminders to drink water. How much should I drink?

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Reminders to drink water. How much should I drink?

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One or two hours before my workout, I'll drink 15-20 ounces of water. Again, 15 minutes before I start my workout, which is the time when I'm doing my warm-up, I'll drink another 8-10 ounces. During any workout, it's important to drink a good amount of water so you could replace the fluids you lost via sweating. So, since I sweat A LOT, I'll drink 8 ounces every 15 minutes during my workout. Finally, 30-45 minutes after my workout, I'll have another 8 ounces of water. According to Gina Shaw's article, "Water Tips for Efficient Exercise", “For every pound lost, replace it with 16 to 20 ounces of fluid. If you lose weight during the workout, drink a bit more next time."