Project-Develop+Individualized+Program

=Individualized Fitness Program--50 points=

Objective 2. Design an individualized fitness program. Objective 3. Explore the 5 components of physical fitness and include them in your individualized fitness program. Objective 4. Participate daily from the individualized fitness program you designed. Objective 5. Develop a log and document your daily participation.

Develop your Individualized Fitness Program using the 5 components of Fitness (1 Aerobic endurance, 2 Muscular endurance, 3 Muscular strength, 4 Flexibility, and 5 Body Composition). This program should help you to improve all of these areas. To do this it is important to choose three areas of exercise: Stretching, aerobic or cardio exercise, and strength training. Another important part is to measure your body composition before and after completion of your program to track your progress.


 * 1. Choose aerobic activities that you enjoy. You will want to be motivated to exercise!**
 * Some people will do the same activity all of the time (i.e. jogging), while others like to do a different aerobic activitiy each day ( basketball 1 day, biking the next). Any activity that gets your heart rate up will do.
 * It is recommended that you do your aerobic activity at your **target heart rate, at least 3 times per week, for 30 minutes**. To calculate your target heart rate: []
 * Be sure to warm-up/stretch for 5 to 10 minutes before beginning your aerobic activity. *See #3 below...Also, don't forget to stretch/cool-down for 5 to 10 minutes after your workout.
 * Sample walking program: []
 * Sample aerobic/cardio exercises: []
 * Additional aerobic activity possibilities: swimming, cross-country skiing, biking, basketball, soccer, cardio kick-boxing, etc. For more on aerobic or cardio exercises look at this site: []
 * To plan a distance run, bike, or other aerobic activity you can us [|MapMyRun]to determine a safe path.
 * You will need to log your activity. *See #4 below...Let us know exactly what you've done!

[] (Look at the menu on the left and pick the type of strength training program you looking for. It shows you the program and video of each exercise.)
 * 2. Choose or develop your strength training program.**
 * Workout Creation Instructions: []Read through this page in detail and follow the program that fits your needs. Are you a beginner, intermediate, advanced, or training for athletics? Also, be sure to read the "Exercises" section and explore the links that are given to familiarize yourself with those exercises and the muscles they are working.
 * Read and follow the Strength training warm-up suggestions: []
 * Be sure to watch the Video demonstrations of all lifts to learn the proper technique of each exercise you have chosen for your program: []Click "Exercise & Muscle Directory". Click on a muscle group under Exercises (exp: shoulders). Click on a lift (exp: military press).
 * The link below shows examples of other weight training programs you may choose if the exrx.net program does not fit your needs:


 * 3. Choose the stretches that apply to the muscle groups being used for each particular daily activity.**
 * Whole-body stretching guide: []

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 * 4. Develop a daily fitness log to record the activities chosen above.**
 * For aerobic or cardio activity, your log must include the date, aerobic activity you chose, and FIT - Frequency, Intensity, Time. See the FIT slide in our Physical Fitness Lecture: []
 * For strength training, go to the workout log page here: []. Read through this page in detail and determine which type of log best fits the program you have developed above in #2. Do you want to record it with paper and pencil or on the computer? Be sure to utilize the links given to familiarize yourself with the different choices. Once you have chosen the type of log you are going to use, print it out or download it and fill in the exercises. Include your aerobic, strength training, and stretching exercises on one log.
 * Here is the sample log for a full-body workout: []
 * If the logs above do not fit your needs you can develop you own using a word document or exel spread sheet. Be sure to include: Name, date for each day, exercises, FIT principle for aerobic activity, weight, sets and reps for strength training. Also, leave room for changes as you progress on your workout.
 * This should be submitted to the instructors via email as an attachment by 10:00pm Friday for review and grading. If you printed it out, you will need to scan it.
 * Mr. Fahrney: jason.fahney@oshkosh.k12.wi.us
 * Mr. Wagner: joseph.wagner@oshkosh.k12.wi.us


 * 5. Develop your safety checklist that correlates with activities above.**
 * From what you have learned from the websites on safety concerns and your research from developing an exercise, created a safety checklist that you can use while performing you individualized fitness plan. The list should include safety reminders for each exercise you are have in your plan.
 * Websites are listed in Week 1 and Week 3.
 * I have included an example using a word document. Do not feel you have to limit yourself to word document. You may use what ever medium you feel most comfortable. It could be electronic & interactive or hard copy but should be usable.
 * Submit your safety checklist by 10:00pm Friday.
 * Mr. Fahrney: jason.fahney@oshkosh.k12.wi.us
 * Mr. Wagner: joseph.wagner@oshkosh.k12.wi.us

// A: Leading an Active Lifestyle // Content Standard Students in Wisconsin will exhibit a physically active lifestyle. // B: Physical Skill Development // Content Standard Students in Wisconsin will demonstrate competency in many forms of movement and proficiency in some. // C: Learning Skills // Content Standard Students in Wisconsin will apply concepts and principles of movement to the learning and development of physical skills. // D: Understanding Physical Activity and Well Being // Content Standard Students in Wisconsin will understand that physical activity provides opportunities for enjoyment, challenge, self-expression, and social interaction. // E: Health-enhancing Fitness // Content Standard Students in Wisconsin will achieve and maintain a health-enhancing level of physical fitness.