Scribd
Upload
4 views3 pages

PE Workout-Plan

The document outlines a fitness plan focused on strength training, detailing a sample workout schedule that includes warm-up, main workout, and cool-down exercises. It emphasizes the importance of personalizing workout plans to achieve fitness goals and provides guidelines for creating a three-day workout plan. Additionally, it includes assessment criteria for evaluating the effectiveness and organization of the workout plan.

Uploaded by

carats707
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
4 views3 pages

PE Workout-Plan

The document outlines a fitness plan focused on strength training, detailing a sample workout schedule that includes warm-up, main workout, and cool-down exercises. It emphasizes the importance of personalizing workout plans to achieve fitness goals and provides guidelines for creating a three-day workout plan. Additionally, it includes assessment criteria for evaluating the effectiveness and organization of the workout plan.

Uploaded by

carats707
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

Week 17

Unit 6: Fitness Plan


Topic: Designed a personal work-out plan

Learning Outcomes:
1. Create movement sequence appropriate to their choice of level
fitness.

Concept Digest (Discussion)

Designing a work-out plan that's tailored to your personal goals


will make you more likely to succeed. The key to designing an
effective training plan is determining your goals, choosing the
right kind of exercises, and tracking your progress along the way.
By doing these things and sticking to your plan, you'll be on your
way to achieving your fitness goals. (https://www.wikihow.com/Design-a-Fitness-
Training-Plan)

In previous chapter, we discussed on how to start your fitness


plan by identifying the steps and consider the factor to develop
it. So now, it’s your time to design your fitness plan. Here is an
example of work-out plan for you to be guided on how to make your
work-out.

BODY WORKOUT PLAN


Fitness Goal: Strength Training

WARM-UP/STRETCHING REPETITION
DATE
EXERCISE
MONDAY HEAD (R/L side, up and down) 24
Shoulder Rotation vice versa 16
Forward arm circles,
8 each side
backward arm circle
Inward hip rotation, outward
8 each side
hip rotation
Reverse Lunge to knee raise
8 each side
(each side)
Walk outs 10
Foot touching 16
February CARDIO
24,2020
1 minute
Jumping Rope
SET REPETITION/
MAIN WORKOUT (ARMS CORE) SECONDS
REST
Plank 3 30 sec. 10
Regular Push-up 3 8 10
Forearm Plank hold right
3 30 sec 10
side
Forearm Plank hold left side 3 30 sec 10
Superman 3 30 sec 10
Bench dip 3 10 10
Alternate arm leg raise
3 30 sec 10
(each side)
COOL-DOWN REPETITION/SECONDS
Wide toe touch 16
Glute stretch 10 sec. each side
Standing Quad Stretch 10 sec. each side
Side Bench Stretch 10 sec. each side
Arm Cross shoulder stretch 10 sec. each side
Overhead triceps stretch 8 each side

Chest cross arm swing 10


Inhale, exhale 15 sec.

Activities:

Title: Think of your Work-Out Plan


Things to do:
1. In this activity, you are going to plan for your work-out
plan
2. You must follow the step on how to designed a work-out plan
3. Identify different exercise that will meet your fitness goal
4. After that, you can design your work-out plan

Assessment (Summative)

Title: Do Your Plan


Date of Submission: December 20, 2024 (Friday) until 2pm only
Rubrics used: Rubrics for Do your plan
Things to do:
1. Create a three days’ work-out plan based on your level of
fitness.
2. Use the template example for you to be guided on how to start
your work-out plan. (Note: My example is good for one day
only).
3. Your chosen exercise must be aligned with your fitness goal.
4. Write work- out plan on short coupon bond with the
Format of Arial, 12.Don’t forget write your name.
5. Workout Pattern: You must put 3 set, 10 repetition or 30
seconds for each exercise, and rest 10 seconds right after
each set
6. Paste your picture next to the workout pattern or repetition
executing your workout.

Rubrics: My Work-Out Plan

Criteria 4 3 2 1
Comprehensive The work- The work- The work-out The program
out plan out plan plan design design does
design design is partial not include
exceeds the inclusive coverage of the needed
expected of all the scope of
scope of necessary personalize the
the scope of Physical personalize
personalize the activities d physical
d physical personalize program activities
activities d physical program
activities
program
Relevant The work- The work- The work-out The work-
out plan is out plan is plan m out plan is
well customized inadequately not
customized to the addresses suitable to
to the needs of the needs of the needs
needs of the the specific of specific
the specific physical physical
specific physical activities activities
physical activities chosen chosen
activities chosen
chosen
Organized The order The order The order of
of the of the the program
program is program is is not
arranged in arranged in arranged in
a logical a sequence a sequence
and in a in a logical
interesting logical manner
manner manner

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy