Wednesday, December 1, 2010

Physical Fitness Program

Undergoing a physical fitness program can help improve a person’s health, muscular strength, and so on. It can even turn that keg into a six pack, if you know what I mean.

Event

Diagnostic Test

Diagnostic Test

Summative Test

Summative Test

 

Result

Remarks

Result

Remarks

Knee Bent Curl Up

21 cts

Unfit

20 cts

Unfit

Sit & Reach

65 cm

Fit

66 cm

Very Fit

Bench Pushup

30 cts

Fit

30 cts

Fit

Standing Long Jump

150 cm

Unfit

150 cm

Unfit

Based on my results during my physical tests, I saw an improvement in only one physical component, flexibility. This means I need to formulate a fitness program where I can improve other components such as arms and abdominal strength and leg power while maintaining a very fit flexibility.

My Fitness Program

A. Abdominal Strength

Developmental Exercises

Intensity

Frequency

Duration

1. Bicycle Crunch

2 sets of 16 counts

3 times per week

3 months

2. V-Sit

2 minutes per day

5 times per week

3 months

3. Plank with Leg Lift

2 minutes per day

5 times per week

3 months

B. Flexibility

Developmental Exercises

Intensity

Frequency

Duration

1. Inner Thigh Stretch

1 set of 16 counts

2 times per week

1 month

2. Triceps Stretch

1 set of 16 counts

2 times per week

1 month

3. Kneeling Hamstring Stretch

1 set of 16 counts

2 times per week

1 month

C. Arms Strength

Developmental Exercises

Intensity

Frequency

Duration

1. Dips

2 sets of 16 counts

2 times per week

2 months

2. Biceps Curls

2 sets of 16 counts

2 times per week

2 months

3. Walking Push Ups

2 sets of 16 counts

2 times per week

2 months

D. Leg Power

Developmental Exercises

Intensity

Frequency

Duration

1. The Lunge

3 sets of 16 counts

3 times per week

3 months

2. The Squat

3 sets of 16 counts

3 times per week

3 months

3. Deadlift

3 sets of 16 counts

3 times per week

3 months

Test your own physical capacity and improve them by making your own fitness program. About.com has a wide array of exercises you can do to improve your body.

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