Creating a Fitness Plan

 

Fitness Plan

Success occurs when you accomplish what you set out to do. Achieving success takes planning, a good work ethic, perseverance, or continued effort. When your goal is to improve your physical fitness, your next step in achieving success is building a quality fitness plan. A fitness plan is a schedule of physical activities and workouts designed to help improve your physical well-being. Your fitness plan will play a key role in developing and maintaining wellness. It will guide your efforts to achieve your fitness goals. Building a fitness plan will also help you become more physically literate.

 

Getting Started

Achieving success takes planning, a good work ethic, perseverance, or continued effort.

 

Create a fitness plan for the week, including workouts explicitly built to meet your goals.

•      A fitness plan is a schedule of physical activities and workouts designed to help improve your physical well-being.

 

Schedule your activities or workouts for each day, and stick to that schedule.

 

Building Your Fitness Plan

Review your fitness goals and identify any fitness components that correspond to your goals.

 

Incorporate exercises that address those components and complement your fitness goals.

 

Your fitness plan should include various exercise and workout types to challenge you and keep you engaged in your physical activities.

 

Health and Skill Related Fitness

Add exercises to your fitness plan to target specific health- and skill-related fitness components.

 

For example, to improve the health-related fitness component of muscular strength, you can add any of the following activities to your fitness plan:

 

Component

Type of Component

Activities

Agility

Skill-Related Fitness

·     Ladder drill

·     Dot drills

·     Carioca

·     Cone drills

Balance

Skill-Related Fitness

·     Skaters

·     Single-leg square jumps

·     Standing glute press

·     Single-leg deadlift

Cardiorespiratory endurance

Health-Related Fitness

·     Fitness walking

·     Jogging

·     Swimming

·     Biking

Coordination

Skill-Related Fitness

·     Jump rope

·     Wall-ball catches

·     Small-ball catches

·     Small-ball dribbles

Flexibility

Health-Related Fitness

·     Hamstring stretch

·     Shoulder stretch

·     Triceps stretch

·     Butterfly stretch

Muscular endurance

Health-Related Fitness

·     Planks

·     Wall sits

·     Lunges

Muscular strength

Health-Related Fitness

·     Push-ups

·     Bicep curls

·     Bench press

·     Squats with weights

Power

Skill-Related Fitness

·     Deadlifts

·     Power squats with weights

·     Depth push-ups

·     Medicine ball toss

Reaction time

Skill-Related Fitness

·     Partner wall ball

·     Partner ball drop

·     Reaction ball catch

Speed

Skill-Related Fitness

·     Resisted sprints

·     Uphill sprints

·     Downhill sprints

·     Power skips

 

Creating a Schedule

Use a calendar app on your computer, phone, or planner to create a workout schedule at the beginning of the week.

 

Ask yourself the following questions as you create your weekly schedule:

•      How many days am I going to be active?

•      How long will I be active on each of those days?

•      What type of training will I do each day?

 

Log Your Process

As you begin putting your fitness plan into action, you will want to keep track of your progress.

 

Create a fitness log and use it to record observations such as:

•      how you were feeling;

•      how many reps do you complete per exercise; or

•      how you would like to improve for your next workout.

 

 

Unit 18 Skilled Activities

Activities

1.  Create a Fitness Plan for one week. You can create your template or use the one in the Unit Resource icon. You will attach your plan to the last question in the unit. 

 

2.  Choose three of the days and complete the workout on your Fitness Plan.