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    Lab 3.3 - Cardiorespiratory Fitness Plan - Banderson PDF

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    Braelyn Anderson
    This document contains a student's plan for improving their cardiorespiratory fitness over both short-term and long-term goals. The student aims to improve from a fair to good rating over 3-6 months by walking/jogging for 30 minutes 3 days a week. For long-term over 12+ months, they plan to jog/run for 30 minutes 5 days a week. Potential obstacles like laziness, lack of motivation, and poor eating habits are identified along with strategies like scheduling workouts, planning with friends, and improving diet. Resources like friends, the school gym, and community gym are listed. A 4-week sample training program is outlined focusing on jogging at increasing intensities

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    Lab 3.3 - Cardiorespiratory Fitness Plan - Banderson PDF

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    Braelyn Anderson
    261 views4 pages
    This document contains a student's plan for improving their cardiorespiratory fitness over both short-term and long-term goals. The student aims to improve from a fair to good rating over 3-6 months by walking/jogging for 30 minutes 3 days a week. For long-term over 12+ months, they plan to jog/run for 30 minutes 5 days a week. Potential obstacles like laziness, lack of motivation, and poor eating habits are identified along with strategies like scheduling workouts, planning with friends, and improving diet. Resources like friends, the school gym, and community gym are listed. A 4-week sample training program is outlined focusing on jogging at increasing intensities

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    This document contains a student's plan for improving their cardiorespiratory fitness over both short-term and long-term goals. The student aims to improve from a fair to good rating over 3-6 months by walking/jogging for 30 minutes 3 days a week. For long-term over 12+ months, they plan to jog/run for 30 minutes 5 days a week. Potential obstacles like laziness, lack of motivation, and poor eating habits are identified along with strategies like scheduling workouts, planning with friends, and improving diet. Resources like friends, the school gym, and community gym are listed. A 4-week sample training program is outlined focusing on jogging at increasing intensities

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    261 views4 pages

    Lab 3.3 - Cardiorespiratory Fitness Plan - Banderson PDF

    Uploaded by

    Braelyn Anderson
    This document contains a student's plan for improving their cardiorespiratory fitness over both short-term and long-term goals. The student aims to improve from a fair to good rating over 3-6 months by walking/jogging for 30 minutes 3 days a week. For long-term over 12+ months, they plan to jog/run for 30 minutes 5 days a week. Potential obstacles like laziness, lack of motivation, and poor eating habits are identified along with strategies like scheduling workouts, planning with friends, and improving diet. Resources like friends, the school gym, and community gym are listed. A 4-week sample training program is outlined focusing on jogging at increasing intensities

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    © All Rights Reserved
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    of 4

    T!

    DO I PLAN FOR CHANGE

    LAB PLAN YOUR CARDIO­


    3.3 RESPIRATORY FITNESS
    GOALS AND PROGRAM

    Braelyn Andserson
    Name: _______________________________________________________________________________ Date: _______________
    Instructor: ___________________________________________________________________________ Section: _____________
    Materials: Results from cardiorespiratory fitness assessments, calculator, lab pages.
    Purpose: To learn how to set appropriate cardiorespiratory fitness goals and create a personal cardiorespiratory fitness
    program designed to meet those goals.

    Section I: Short- and Long-Term Goals


    Create short- and long-term goals for cardiorespiratory fitness. Be sure to use SMART goal-setting guidelines (specific, mea-
    surable, action-oriented, realistic, time-oriented). Select appropriate target dates and rewards for completing your goals.

    Short-Term Goal (3 to 6 Months)


    Improve my cardiorespiratory fitness from fair to good by walking/jogging outside for 30 minutes
    ____________________________________________________________________________________________________________
    three days a week.
    ____________________________________________________________________________________________________________

    6/12/2020
    Target Date: ________________________
    Buy a new sports bra
    Reward: __________________________________________________________________________________________________

    Long-Term Goal (12+ Months)


    Improve my cardiorespiratory fitness from fair to good by Jogging/runningoutside for 30 minutes
    ____________________________________________________________________________________________________________
    five days a week.
    ____________________________________________________________________________________________________________

    3/12/2021
    Target Date: ________________________
    Spa day
    Reward: __________________________________________________________________________________________________

    Section II: Cardiorespiratory Fitness Obstacles and Strategies


    1. What barriers or obstacles might hinder your plan to improve your cardiorespiratory fitness? Indicate your top
    three obstacles below:
    Being lazy
    a. ____________________________________________________________________________________________________
    Not motivated
    b. ____________________________________________________________________________________________________
    Eating Poorly
    c. ____________________________________________________________________________________________________

    2. Overcoming these barriers/obstacles will be an important step in reaching your goals. Write down three­
    ­strategies for overcoming the obstacles listed above:
    Set a scheduled time to workout
    a. ____________________________________________________________________________________________________
    Plan workouts with friends
    b. ____________________________________________________________________________________________________
    Change eating habits by eat more vegetables and eat less fast food and make a meal plan to cook my own meals.
    c. ____________________________________________________________________________________________________
    Section III: Getting Support
    1. List resources you will use to help you change your cardiorespiratory fitness:
    Friend, sister
    Friend/partner/relative: _________________________________________________________________________________
    Use the school gym's cardio equipment
    School-based resource: ________________________________________________________________________________
    Gym
    Community-based resource: ____________________________________________________________________________
    Other: _______________________________________________________________________________________________

    2. How will you use these supportive resources to help you meet your cardiorespiratory fitness goals?
    By going to the gym with a friend and taking classes and use the cardio machine equipment
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________

    Section IV: Cardiorespiratory Fitness Program Reflections


    1. How realistic are the short- and long-term target dates you have set for achieving your cardiorespiratory fitness
    goals?
    Very realistic
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________
    #2 3-5 days a week
    ______________________________________________________________________________________________________

    2. How many days per week are you planning to work on your cardiorespiratory fitness program?
    ______________________________________________________________________________________________________

    3. What types of workouts are you planning to try?


    Insanity, GRIT strength training, GRIT cardio, Body Pump and HITT classes that are offered at the gym.
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________

    4. Do you have a workout partner? Do you plan to work with a workout partner, personal trainer, or instructor to help
    get you started?
    Yes my sister is helping me to get my workouts started.
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________
    ______________________________________________________________________________________________________
    Section V: Cardiorespiratory Training Program Design
    Plan a four-week cardiorespiratory training program, using resources available to you (facility, instructor, text). Complete the
    following training calendar (A = activity, I = intensity, T = time).
    To get started: Review Programs 3.1 to 3.3 on pages 103–112 for running, cycling, and swimming. Choose a Beginning
    program if your Lab 3.2 fitness ratings are Fair or lower or the activity is new for you. Aim for an Intermediate program
    if your Lab 3.2 fitness ratings are Good, and try an Advanced program if your ratings are Excellent or above and you
    are used to this activity.

    Four-Week Cardiorespiratory Training Program


    Sun Mon Tues Wed Thurs Fri Sat

    Date: ________ Date: ________ Date: ________ Date: ________ Date: ________ Date: ________ Date: ________

    A: A: JOGGING A: JOGGING A: JOGGING A: A: JOGGING A:

    I: I: L-M I: M I: M I: I: L-M I:

    T: T: 20 T: 20 T: 20 T: T: 20 T:

    Date: ________ Date: ________ Date: ________ Date: ________ Date: ________ Date: ________ Date: ________

    A: A: JOGGING A: A: JOGGING A: A: JOGGING A: JOGGING

    I: I: M I: I: M I: I: M I: L-M
    T: T: 20 T: T: 25 T: T: 20 T: 25
    Date: ________ Date: ________ Date: ________ Date: ________ Date: ________ Date: ________ Date: ________

    A: A: JOGGING A: A: JOGGING A: A: JOGGING A: JOGGING

    I: I: M I: I: M I: I: M I: M
    T: T: 25 T: T: 20 T: T: 20 T: 30
    Date: ________ Date: ________ Date: ________ Date: ________ Date: ________ Date: ________ Date: ________

    A: A: JOGGING A: JOGGING A: JOGGING A: JOGGING A: A: JOGGING

    I: I: M I: L-M-V I: L-M I: L-M-V I: I: M


    T: T: 25 T: INTERVAL T: 20 T: INTERVAL T: T: 30

    Section VI: Tracking Your Program and Following Through


    1. Goal and Program Tracking: Use the following chart or a web/app activity log to monitor your progress. Change
    the activity, intensity, or time of your workout plan to reflect your progress as needed.
    2. Goal and Program Follow-Up: At the end of the course or at your short-term goal target date, reevaluate your
    cardiorespiratory fitness and ask yourself the following questions:
    a. Did you meet your short-term goal or your goal for the course? If so, what positive behavioral changes contrib-
    uted to your success? If not, which obstacles blocked your success?
    ___________________________________________________________________________________________________
    b. Was your short-term goal realistic? What would you change about your goals or training plan?
    ___________________________________________________________________________________________________
    Four-Week Cardiorespiratory Training Log
    Dates Activity Times Av. HR RPE Comments
    Week 1
    Week 2
    Week 3
    Week 4

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