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Pe Fitness Plan

Sample of SMART Fitness Plan

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Aaron Adriano
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58 views2 pages

Pe Fitness Plan

Sample of SMART Fitness Plan

Uploaded by

Aaron Adriano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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ADRIANO, Aaron Christian J.

PHYSICAL EDUCATION 1

BSBM1A Prof. Emil Arroyo

EIGHT-WEEK FITNESS PROGRAM

Goal: After eight weeks, I will have increased my muscular endurance by being able to perform 45 push-ups in one go. I will have achieved this by performing
varying sets of push-ups 4 days per week, with Sundays having 1 set and increased repetitions of 4 to test my muscular endurance.

DECEMBER 2019
FITT PRINCIPLES Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 2 3 4 5 6 7
Perform 1 set of
Perform 2 sets of 16 and 1 set of 8 Perform 2 sets of Perform 1 set of
8 Push-ups Push-ups 16 Push-ups 18 Push-ups

8 9 10 11 12 13 14
Fitness Parameter: Perform 1 set of
Muscular Endurance Perform 2 sets of 18 and 1 set of 9 Perform 2 sets of Perform 1 set of
10 Push-ups Push-ups 18 Push-ups 22 Push-ups

Frequency: 4 days per


23 16 17 18 19 20 21
week Perform 1 set of
Perform 2 sets of 20 and 1 set of 10 Perform 2 sets of Perform 1 set of
Intensity: Low to 12 Push-ups Push-ups 22 Push-ups 26 Push-ups
Moderate Intensity
22 23 24 25 26 27 28
Time: 15 Minutes per Perform 1 set of
Perform 2 sets of 25 and 1 set of 12 Perform 2 sets of Perform 1 set of
session 14 Push-ups Push-ups 26 Push-ups 30 Push-ups

Type: Upper Body Weight 29 30 31


Exercise (Push-ups) Perform 1 set of
Perform 2 sets of 30 and 1 set of 15
16 Push-ups Push-ups

Green – Low Intensity Yellow – Moderate Intensity Red – High Intensity


JANUARY 2020

FITT PRINCIPLES Monday Tuesday Wednesday Thursday Friday Saturday Sunday


1 2 3 4

Perform 2 sets of Perform 1 set of


30 Push-ups 34 Push-ups

5 6 7 8 9 10 11
Perform 1 set of
Fitness Parameter: Perform 2 sets of 34 and 1 set of 16 Perform 2 sets of Perform 1 set of
Muscular Endurance 18 Push-ups Push-ups 34 Push-ups 38 Push-ups

Frequency: 4 days per 12 13 14 15 16 17 18


week Perform 1 set of
Perform 2 sets of 38 and 1 set of 20 Perform 2 sets of Perform 1 set of
20 Push-ups Push-ups 38 Push-ups 42 Push-ups
Intensity: Low to High
19 20 21 22 23 24 25
Time: 15 Minutes per Perform 1 set of
session Perform 2 sets of 42 and 1 set of 21 Perform 2 sets of Perform 1 set of
22 Push-ups Push-ups 42 Push-ups 45 Push-ups
Type: Upper Body Weight
Exercise (Push-ups) 26 27 28 29 30

Green – Low Intensity Yellow – Moderate Intensity Red – High Intensity

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