Fionne Ma

Professor Knott-Silvia
Health Education
February 12, 2015

Cardiorespirat
ory
Endurance
Frequency

Intensity

3-5 days per

week
40%-60% of
max. heart rate,
out of breath

Muscular
Fitness

Flexibility

Every other
day 2-3 days
per week

DailyWarm
up and Cool
downs

Muscles start
burning, out
of breath

Point of mild
tension

FITT
Principle
and
Workout
I am not
planning
to
compete
in

Strength: 15
20-30 seconds
reps, 2-5 sets
per stretch, 2Endurance:
3 reps
10-15 reps, 13 sets
Continual
Leg presses,
Calf Raises,
Type
running, cycling, Dead lifts, Sit
Squats, Neck
swimming,
ups, Push ups, Rotation,
basketball,
Dumbbell
Windmills,
walking,
Curls/Rises,
Static stretch,
dancing
Pull ups
Dance, Yoga
bodybuilding or strength contests, so the training goal for me is to
build endurance.

Time

15-25 minutes

BASIC CARDIOVASCULAR PROGRAM AND WEIGHT PROGRAM

PLAN:

By doing cardiorespiratory endurance, it provides a vigorous, rhythmic,

continuous activity, increasing your heart weight and helping one lose
pounds. Leg presses helps the calves and the buttocks, and deadlift
contributes to overall strength and lower back workout. Sit-ups and
pull-ups help with abs, while push-ups help with chest. Dumbbell curls
and rises help with building arm muscle. Calf raises and squats help
building the calves and buttocks. Neck rotation helps with rotating the
neck, windmill helps with stretching out the arm, and dance helps with
overall body flexibility.