Nep Workout Card

Part 1: Pre-Assessments
Directions: You will complete two tests to determine your current baseline level of mu
Endurance Test (which includes your overall Strength Category) and one of the Tests to
the instructions for completing the Pre-Assessment Tests found in the course.
Muscular Strength and Endurance Test (Muscular Fitness)

Directions: Before performing the Muscular Strength and Endurance Test, carefully rev
of the six lifts you will perform (Figure 7.3). Both figures can be found in "Assessment o
eBook. Note: Once you complete the fields for your gender, age, and weight, the fields
step #3).
Gender Male
Age 18
Weight (lbs.) 170
Test Name Resistance (lbs.)

Lat Pulldown 119
Leg Extension 110.5
Bench Press 127.5
Bent-Leg Curl-Up or
Abdominal Crunch n/a
Leg Curl 54.4
Arm Curl 59.5
Strength Category
(use steps #6 and #7 in Figure 7.4)
Tests to Estimate VO2max (Aerobic Fitness)
Directions: Before performing your chosen test, carefully review the instructions found
book).
Test Name VO2max

1.5 Mile Run 51.1
ine your current baseline level of muscular and aerobic fitness: the Muscular Strength and
gth Category) and one of the Tests to Estimate VO 2max. Before performing either test, review
nt Tests found in the course.
r Fitness)
ngth and Endurance Test, carefully review all seven steps (Figure 7.4) and instructions for each
figures can be found in "Assessment of Muscular Strength and Endurance" (section 7-3) of your
ur gender, age, and weight, the fields for your resistance will automatically populate (which is
Percentile Rank
Reps (use Table 7.3)
20 91
15 80
22 96
114 99
13 70
14 79
Strength Category
ps #6 and #7 in Figure 7.4)
Excellent
arefully review the instructions found in "Tests to Estimate VO 2max" (section 6-7 of your e-
Cardiorespiratory Fitness Category

(use Table 6.8)
Good
ness: the Muscular Strength and
fore performing either test, review
Figure 7.4) and instructions for each

and Endurance" (section 7-3) of your
ll automatically populate (which is
VO 2max" (section 6-7 of your e-
Part 1: Exercise Plan, Strength Training Workout Plan
Directions: Use the spaces below to record the strength training portion of your Exerci
First, review the instructions and the Four Week Exercise Plan: Part 1 video found in
Next, select your workout plan type and note the number of days you plan to worko
Then, complete the muscle group and exercise list columns in the table to show the
include at least 8 exercises on the days you strength train. If needed, review the ExRx.n
under the Exercises tab in the course). Add rows as needed.
Note: You are not required to workout every day. When you workout is determine
type "rest" in the muscle group column and move to the next day.
Finally, provide 4-5 sentences in the space provided below the table to explain your
you chose to perform the specific exercises that you listed. Also include two personal g
See the "Example Workout Card" found with instructions for Part 1 in the course.
Workout Plan Type: 3 Day Split Workout

Workout Days: 3 days a week
Day 1
Muscle Group Exercise List
Chest Bench Press
Back Reverse Fly
Chest DB Bench
Back Seated Cable Pull
Chest DB Pec Fly
Back Bent Row
Chest Push Ups
Back Pulls Ups
Include your reasoning behind your strength training workout plan in the space below
explain when, where, with whom, and why you chose to perform the specific exercis
There are many reasons I chose to do this paticular strength training plan. In high scho
three days a week. Although I have worked out, I haven't had a set plan so this plan wi
roomate at the rec center. One goal I have for my strength training is to increase my mu
days that I am supposed to workout.
Workout Plan
rength training portion of your Exercise Plan.

k Exercise Plan: Part 1 video found in the course.
he number of days you plan to workout throughout each week.
list columns in the table to show the actual strength training exercises that you plan to perform
gth train. If needed, review the ExRx.net website for strength training exercise ideas (the link for
as needed.
day. When you workout is determined by the workout plan type you selected. On days when y
e to the next day.
vided below the table to explain your strength training plan in detail. Be sure to explain when, w
ou listed. Also include two personal goals that you hope to achieve over the next four weeks.
uctions for Part 1 in the course.
Day 2
Rest
ning workout plan in the space below (this section is required). Provide 4-5 sentences in the s
chose to perform the specific exercises that you listed. Also include two personal goals regard
ar strength training plan. In high school, I was very acitve playing football and basketball so I am
haven't had a set plan so this plan will help me continue my strength plan while making it more
strength training is to increase my muscular strength by doing exercises that will allow me to do
week.
ng exercises that you plan to perform in a given week. You must
th training exercise ideas (the link for this website is available
n type you selected. On days when you do not plan to workout,
n in detail. Be sure to explain when, where, with whom, and why

o achieve over the next four weeks.
Day 3
Quads Back Squat
Hamstrings Leg Curls
Quads Walking Lunge
Hamstrings Straight Leg Dead Lift
Quads Leg Press
Hamstrings Good Mornings
Calves Weighted Calf Raises
Abs Weighted Sit Ups
uired). Provide 4-5 sentences in the space provided below to explain your strength training pl
so include two personal goals regarding your strength plan that you hope to achieve over the
laying football and basketball so I am used to doing a lot of strength training. Since I've been at
y strength plan while making it more specific. The days I plan to workout are Monday, Wednesd
oing exercises that will allow me to do so. Another goal of mine is to do weight training three da
Day 4
Rest
w to explain your strength training plan in detail. Be sure to
n that you hope to achieve over the next four weeks.
f strength training. Since I've been at Mizzou, I've still workied out
lan to workout are Monday, Wednesday, and Friday with my
mine is to do weight training three days a week and not skip any
Day 5
Biceps Curl Bar Curls
Triceps Tricep Extensions
Biceps Preacher Curl
Triceps Cable Push Downs
Biceps DB Curl
Triceps Weighted Dips
Deltoid Military Press
Deltoid Upright Row
Day 6
Rest
Day 7
Rest
Part 1: Exercise Plan, Aerobic Training Workout Plan
Directions: Use the spaces below to record the aerobic training portion of your Exercis
First, review the instructions and the Four Week Exercise Project: Part 1 video found
Next, list the aerobic activity you plan to perform in a given week. Be specific by pro
note if the activity is moderate or vigorous. If needed review the ExRx.net website for a
the course). Add rows as needed.
Note: You are only required to perform aerobic activity 2 days per week, but mus
of moderate, 75 min of vigorous, or equivalent combination of both). On days when y
to the next day.
Finally, provide 4-5 sentences in the space provided below your listing of activities to
whom, and why you chose to perform the specific aerobic activites that you listed. Also
Day 1
Mode Location
Basketball Rec Center
Include your reasoning behind your aerobic training workout plan in the space below
when, where, with whom, and why you chose to perform the specific exercises that y
My aerobic training is going to include playing full court basketball and walking around
training on Monday, Tuesday, and Wednesday with my roomate. I chose basketball as
two days of basketball so my legs can recover while still being active. One personal goa
pla
Workout Plan
erobic training portion of your Exercise Plan.

k Exercise Project: Part 1 video found in the course. You may perform any aerobic activity that y
rm in a given week. Be specific by providing the planned mode, location, duration, and intensity
ded review the ExRx.net website for aerobic training plans (the link for this website is available
bic activity 2 days per week, but must achieve the minimum recommended amount of aerobic
ombination of both). On days when you do not plan to perform aerobic activity, type "rest" in
vided below your listing of activities to explain your aerobic training plan in detail. Be sure to exp
c aerobic activites that you listed. Also include two personal goals that you hope to achieve over
Day 1
Duration Intensity
60 Min Full Court/ RPE 12-16
ning workout plan in the space below (this section is required). Provide 4-5 sentences in the sp
o perform the specific exercises that you listed. Also include two personal goals regarding your
l court basketball and walking around the track in the rec center. I will be able to do both of the
th my roomate. I chose basketball as my main aerobic activity because I love to play basketball
ile still being active. One personal goal I have for my aerobic training plan is to cut off at least 5
play 60 minutes of basketball whenever I do my aerobic train
ay perform any aerobic activity that you want each day/week.
ode, location, duration, and intensity level for each activity. Also
(the link for this website is available under the Exercises tab in
m recommended amount of aerobic activity per week (150 min

rform aerobic activity, type "rest" in the mode column and move
c training plan in detail. Be sure to explain when, where, with

al goals that you hope to achieve over the next four weeks.
Mod/Vig Mode
Mod and Vig Combo Walking
ired). Provide 4-5 sentences in the space provided below to explain your aerobic training plan
de two personal goals regarding your aerobic plan that you hope to achieve over the next four
center. I will be able to do both of these at the rec center on campus which is very convenient fo
tivity because I love to play basketball and it is something I know I will do and not slack off on. I c
ic training plan is to cut off at least 5 seconds on my 1.5 mile run in four weeks. Another goal I h
etball whenever I do my aerobic training.
Day 2
Location Duration
Rec Center Track 30 Min
to explain your aerobic training plan in detail. Be sure to explain
u hope to achieve over the next four weeks.
n campus which is very convenient for me. I plan to do my aerobic

know I will do and not slack off on. I chose walking in between my
ile run in four weeks. Another goal I have is to make sure I actually
Intensity Mod/Vig
RPE 9 Mod
Day 3
Mode Location
Day 3
Duration Intensity
60 Min Full Court/ RPE 12-16
Mod/Vig Mode
Mod and Vig Combo Rest
Day 4
Location Duration
Intensity Mod/Vig
Day 5
Mode Location
Rest
Day 5
Duration Intensity
Mod/Vig Mode
Rest
Day 6
Location Duration
Day 6
Intensity Mod/Vig
Day 7
Mode Location
Rest
Day 7
Duration Intensity
Mod/Vig
Ratings of Perceived Exertion (RPE) Chart
Directions: Use the following chart to note your rating of perceived exertion for aerobi
rating in your aerobic training workout plan (Part 1) and 4-week activity log (Part 2).
art
ating of perceived exertion for aerobic activity. You will use this
1) and 4-week activity log (Part 2).
Part 3: Post-Assessments
Directions: You will complete the same two tests you completed in Part 1 to determine
instructions for completing the Pre-Assessment Tests found for Part 1 in the course.
Muscular Strength and Endurance Test (Muscular Fitness)

Directions: You will perform the same six lifts you completed in Part 1. However, you a
performing each lift safely (Figure 7.3). It is also recommended that you review all seve
figures can be found in "Assessment of Muscular Strength and Endurance" (section 7-3
your gender, age, and weight, the fields for your resistance will automatically populate
Gender Male
Age 18
Weight (lbs.) 170
Test Name Resistance (lbs.)

Lat Pulldown 119
Leg Extension 110.5
Bench Press 127.5
Bent-Leg Curl-Up or
Abdominal Crunch
n/a
Leg Curl 54.4
Arm Curl 59.5
Strength Category
(use steps #6 and #7 in Figure 7.4)
Tests to Estimate VO2max (Aerobic Fitness)

Directions: You must perform the same test to estimate your VO2max that you perform
"Tests to Estimate VO2max" (section 6-7 of your e-book).
Test Name VO2max

1.5 Mile Run 52.3
you completed in Part 1 to determine your pre-assessment fitness levels. If needed, review the
ests found for Part 1 in the course.
r Fitness)
completed in Part 1. However, you are strongly encouraged to review the instructions for
ecommended that you review all seven steps of the test (Figure 7.4) before beginning. Both
Strength and Endurance" (section 7-3) of your eBook. Note: Once you complete the fields for
esistance will automatically populate (which is step #3).
Percentile Rank
Reps (use Table 7.3)
24 94
17 87
28 99
116 99
17 85
18 88
Strength Category Excellent
ps #6 and #7 in Figure 7.4)
timate your VO2max that you performed in Part 1. If needed, review the instructions found in
book).
Cardiorespiratory Fitness Category

(use Table 6.8)
Good
nt fitness levels. If needed, review the
d to review the instructions for

igure 7.4) before beginning. Both
e: Once you complete the fields for
d, review the instructions found in
Part 2: 4-Week Activity Log, Strength Training
Directions: Use the spaces below to record your strength training over 4 weeks. Be sur
you performed.
Before submitting, remember:

to record at least 2 days of strength training per week for 4 weeks.
to log the exact number of sets, reps, and weight for each exercise. Remember, you m
day.
to complete each set to failure. You should only be able to do 8-12 reps per set. If you
set, you need to lower your resistance.
Exercise Listing
Muscle Group Exercise

Chest Bench Press
Back Reverse DB Fly
Chest DB Bench
Back Seated Cable Pull
Chest DB Pec Fly
Back Bent Row
Chest Push Ups
Back Pull Ups
For Day 2:
Back Squat
Leg Curls
Walking Lunge
Straight Leg Dead Lift
Leg Press
Good Mornings
Weighted Calf Raises
Weighted Sit Ups
raining
trength training over 4 weeks. Be sure to bring a copy of the log with you to your workouts so th
week for 4 weeks.

t for each exercise. Remember, you must perform a minimum of 2 sets per exercise and comple
be able to do 8-12 reps per set. If you can do more, you need to increase your resistance. If you
Week 1
Day 1
Set 1 Reps / Weight Set 2 Reps / Weight
165 lbs, 10 Reps 175 lbs, 8 Reps
40 Pound DB's, 11 Reps 45 Pound DB's, 9 Reps
95 lsb on bar bell, 10 Reps 95 lbs on bar bell, 10 reps
45 Pound Plate, 12 Reps 45 Pound Plate, 11 Reps
No Weight, 12 Reps No Weight, 8 Reps
he log with you to your workouts so that you record exactly what
um of 2 sets per exercise and complete at least 8 exercises per
ed to increase your resistance. If you can't do at least 8 reps per
Week 1
Day 2

45 lb DB's, 10 Reps Each Leg 45 lb DB's, 10 Reps Each Leg
60 lb DB's, 10 Reps 60 lb Db's, 10 Reps
135 on Bar Bell, 10 Reps 135 on Bar Bell, 10 Reps
Week 2
Day 1
95 lbs on bar bell, 11 Reps 95 lbs on bar bell, 10 reps
Week 2
Day 2

Week 3
Day 1
Week 3
Day 2

60 lb DB's, 10 Reps 60 lb DB's, 10 Reps
Week 4
Day 1
Week 4
Day 2

Part 2: 4-Week Activity Log, Aerobic Training
Directions: Use the spaces below to record your aerobic training over 4 weeks.
Before submitting, remember:
to log the mode, location, duration, and intensity of your aerobic activity. You will also
(Vig). Above 70% predicted MaxHR is considered vigorous; moderate is 50-60%.
to show that you performed aerobic activity on a minimum of 2 days each week for 4
minimum recommended amount.
to record the minimum recommended amount of 150 minutes of moderate or 75 min
weeks. Note: an equivalent combination would be 75 minutes of moderate and 37.5 m
Da
Mode Location
aerobic training over 4 weeks.
y of your aerobic activity. You will also log your heart rate (HR) and note whether the activity is m
vigorous; moderate is 50-60%.
a minimum of 2 days each week for 4 weeks. Add additional columns if it takes you more than 3
of 150 minutes of moderate or 75 minutes of vigorous aerobic activity (or an equivalent combin
be 75 minutes of moderate and 37.5 minutes of vigorous activity accumulated in one week.
Day 1
Duration Intensity
60 Minutes Full Court RPE 12-16
HR) and note whether the activity is moderate (Mod) or vigorous
al columns if it takes you more than 3 days to accumulate the
obic activity (or an equivalent combination) each week for 4

activity accumulated in one week.
HR Mod/Vig
95-175 Mod/Vig Combo
We
Da
Mode Location
Walking Rec Center Track
Week 1
Day 2
Duration Intensity
40 Minutes RPE 8-9
HR Mod/Vig
87 Moderate
Da
Mode Location
Day 3
Duration Intensity
25 Minutes RPE 8-9
HR Mod/Vig
89 Moderate
Da
Mode Location
Day 1
Duration Intensity
HR Mod/Vig
We
Da
Mode Location
Week 2
Day 2
Duration Intensity
30 Minutes RPE 9
HR Mod/Vig
86 Moderate
Da
Mode Location
Day 3
Duration Intensity
HR Mod/Vig
Da
Mode Location
Day 1
Duration Intensity
HR Mod/Vig
We
Da
Mode Location
Week 3
Day 2
Duration Intensity
35 Minutes RPE 9
HR Mod/Vig
84 Moderate
Da
Mode Location
Day 3
Duration Intensity
HR Mod/Vig
Da
Mode Location
Day 1
Duration Intensity
HR Mod/Vig
We
Da
Mode Location
Week 4
Day 2
Duration Intensity
30 Minutes RPE 8
HR Mod/Vig
87 Moderate
Da
Mode Location
Day 3
Duration Intensity
25 Minutes RPE 9
HR Mod/Vig
83 Moderate
Grading Criteria
This grading rubric is for your personal reference only. DO NOT fill out anyt
Part 1: Pre-Assessments and Exercise Plan

Name
Muscular Strength and
Endurance Testing
VO2max Testing
Exercise Plan
Total
Part 2: 4-Week Activity Log

Name
Strength Training Log
Aerobic Training Log
Total
*Your 4-week activity log will not be accepted if you do not follow the exerc
instructor.
Pat 3: Post-Assessments and Reflective Essa

Name
Muscular Strength and
Endurance Testing
VO2max Testing
Reflective Essay
Total
Grading Criteria
or your personal reference only. DO NOT fill out anything on this page.
Part 1: Pre-Assessments and Exercise Plan

Criteria
7 pts. for recording your percentile for each lift (see Table
7.3)
2 pts. for recording your overall strength category (see
steps #6 and #7 in Figure 7.4)
2 pts. for recording which test you used
3 pts. for recording your VO2max (see Table 6.2)
3 pts. for recording your Cardiorespiratory Fitness
Category (see Table 6.8)
15 pts. for the strength training plan. Strength training
shows the muscle groups you plan to work and exercises
you plan to perform each day of your chosen workout
plan type. You must plan to complete 2 sets of each
exercise and work out a minimum of 2 days/week for 4
weeks.
Description and reasoning for strength training choices.

Must include two personal fitness goals.
10 pts. for the aerobic training plan. You must
accumulate a minimum of 150 minutes of moderate, 75
minutes of vigorous, or an equivalent combination of
aerobic activity for each week and perform aerobic
activity at least 2 days/week for 4 weeks.
Description of aerobic training plan and reasoning for
choices. Must include two personal fitness goals.
Part 2: 4-Week Activity Log

Criteria
4 pts. for each day (max of 8 pts./week) that you log the
number of sets, reps, and weight for each exercise listed.
A minimum of 2 days of exercise per week for 4 weeks is
required. Points are deducted for any week that has less
than 2 days logged.
6 pts. for each week that you log 150 minutes of

moderate, 75 minutes of vigorous, or an equivalent
combination of aerobic activity.
og will not be accepted if you do not follow the exercise plan approved by your
Pat 3: Post-Assessments and Reflective Essay

Criteria
7 pts. for recording your percentile for each lift (see Table
7.3)
2 pts. for recording your overall strength category (see
steps #6 and #7 in Figure 7.4)
3 pts. for recording your VO2max (see Table 6.2)
3 pts. for recording your Cardiorespiratory Fitness
Category (see Table 6.8)
What did you learn from this experience?
Compare results from pre- and post-assessment tests for
Muscular Strength and Endurance Testing.
Compare results from pre-and post-assessment tests for
VO2max.
Additional observations from your experience.
on this page.
Possible Points
7
2
3
3
15
10
5
52
Possible Points
32
24
56*
an approved by your
Possible Points
7
3
3
2
4
27

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Part 1: Pre-Assessments

Muscular Strength and Endurance Test (Muscular Fitness)

Test Name Resistance (lbs.)

Test Name VO2max

Cardiorespiratory Fitness Category

Figure 7.4) and instructions for each

Workout Plan Type: 3 Day Split Workout

rength training portion of your Exercise Plan.

uctions for Part 1 in the course.

n type you selected. On days when you do not plan to workout,

n in detail. Be sure to explain when, where, with whom, and why

erobic training portion of your Exercise Plan.

m recommended amount of aerobic activity per week (150 min

c training plan in detail. Be sure to explain when, where, with

n campus which is very convenient for me. I plan to do my aerobic

Muscular Strength and Endurance Test (Muscular Fitness)

Test Name Resistance (lbs.)

Tests to Estimate VO2max (Aerobic Fitness)

Test Name VO2max

Cardiorespiratory Fitness Category

d to review the instructions for

Before submitting, remember:

Muscle Group Exercise

week for 4 weeks.

uctions for Part 1 in the course.

um of 2 sets per exercise and complete at least 8 exercises per

ed to increase your resistance. If you can't do at least 8 reps per

200 lbs, 10 Reps 210 lbs, 8 Reps

200 lbs, 11 Reps 210 lbs, 9 Reps

200 lbs, 12 Reps 210 lbs, 9 Reps

205 lbs, 11 Reps 215 lbs, 8 Reps

uctions for Part 1 in the course.

al columns if it takes you more than 3 days to accumulate the

obic activity (or an equivalent combination) each week for 4

Part 1: Pre-Assessments and Exercise Plan

Part 2: 4-Week Activity Log

Aerobic Training Log

Pat 3: Post-Assessments and Reflective Essa

Part 1: Pre-Assessments and Exercise Plan

Description and reasoning for strength training choices.

Part 2: 4-Week Activity Log

6 pts. for each week that you log 150 minutes of

Pat 3: Post-Assessments and Reflective Essay

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