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    Personalfitnessplan

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    Bella created a six-month fitness plan to improve her core strength, aerobic activity, and muscle strengthening. Her plan includes weekly cardio and strength training workouts that utilize exercises like planks, squats, and yoga. She established goals to complete more curl ups in a minute and meet physical activity guidelines. Bella's plan progresses over time by increasing intensity, duration, and weight used for challenges and continuous improvement.

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    Personalfitnessplan

    Uploaded by

    api-662078826
    111 views8 pages
    Bella created a six-month fitness plan to improve her core strength, aerobic activity, and muscle strengthening. Her plan includes weekly cardio and strength training workouts that utilize exercises like planks, squats, and yoga. She established goals to complete more curl ups in a minute and meet physical activity guidelines. Bella's plan progresses over time by increasing intensity, duration, and weight used for challenges and continuous improvement.

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    personalfitnessplan

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    Bella created a six-month fitness plan to improve her core strength, aerobic activity, and muscle strengthening. Her plan includes weekly cardio and strength training workouts that utilize exercises like planks, squats, and yoga. She established goals to complete more curl ups in a minute and meet physical activity guidelines. Bella's plan progresses over time by increasing intensity, duration, and weight used for challenges and continuous improvement.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    111 views8 pages

    Personalfitnessplan

    Uploaded by

    api-662078826
    Bella created a six-month fitness plan to improve her core strength, aerobic activity, and muscle strengthening. Her plan includes weekly cardio and strength training workouts that utilize exercises like planks, squats, and yoga. She established goals to complete more curl ups in a minute and meet physical activity guidelines. Bella's plan progresses over time by increasing intensity, duration, and weight used for challenges and continuous improvement.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 8

    Bella’s Fitness Plan

    Leigh Armstrong
    Purdue University Global
    EF310: Current Trends in Exercise and Fitness -
    Aging Well Across the Life Span
    Dr. Jan Saeger
    June 12, 2022

    (Danilyuk, n.d.)
    Current Results & Future Goals

    Initial Results SMART Goals


      Bella Populatio Score In two months…
    n Average
     Improve core strength
    Rockport Time: 14:40    
    Walk Test HR: 158 bpm     by being able to
    complete 46 curl ups in
    VO2 Max: VO2 Max: 76 one minute.
    41.112 37.295  Meet the recommended
    Push-ups --- 23 --- physical activity
    Curl ups 26 46 7 guidelines by increasing
    Sit and 23.25 in. 19.15 in. 82 aerobic activity to 150
    Reach minutes per week.
    Physical Activity
    Guidelines for Adults

     Participate in at least 150


    minutes of medium intensity
    aerobic activity or 75 minutes of
    high intensity aerobic activity
    each week.
     Complete a medium intensity full
    body strength training workout
    twice a week.
     Avoid being sedentary; move
    more and sit less.

    (Cottonbro, n.d.)
    FITT-VP
     Frequency: number of days per week
     Intensity: rate of perceived exertion
     Time: length of individual activity
     Type: activity participating in
     Volume: total amount of exercise
     Progression: increased frequency, intensity, duration

    (The Susannah Townsend Collection, n.d)


    Bella’s Exercise Plan
      Sunday Monday Tuesday Wednesday Thursday Friday Saturday
     

    Aerobic Walking   Walking   Walking   Brisk Walk


    Activity 5% incline 8% incline 5% incline outside
    40 minutes 30 minutes 40 minutes 40 minutes

    Muscle Upper body       Upper body    


    Strengthening -prescribed by PT -prescribed by PT
         
    *Moderate Lower body/ Lower body/
    intensity Core Core
    Flexibility     Yoga       Yoga
    30 minutes 30 minutes

    Lower Body: Core:


    -mountain climbers (3 sets of 10) -plank (3 sets of 20 seconds; drop to knees as needed)
    -single leg bridge (3 sets of 10 per -side plank (2 sets of 15 seconds per side)
    leg) -plank crunches (2 sets of 20, alternating sides)
    -forward lunge (3 sets of 15 per leg) -curl up (3 sets of 15)
    -lateral lunge (3 sets of 10 per leg) -V-ups (2 sets of 10)
    -fire hydrant (20 sets of 10 per leg) -dead bug (3 sets of 20, alternating sides)
    -calf raises off a step (2 sets of 20) -flutter kicks (2 sets of 20)
    -goblet squat (3 sets of 10; 20 lbs) -superman (3 sets of 10)
    -deadlift (3 sets of 10; 55 lbs) -alternating superman (2 sets of 10 per side)
    -back squat (3 sets of 10; 55 lbs) -Russian twist (2 sets of 15)
      -wipers (2 sets of 10)
    Progressing/
    Getting Stronger
     Exercise is not stagnant
     Overloading
     Frequency
     Increase the number or
    workouts in a week
     Intensity
     Increase sets/reps, weight
     More intense type of exercise
     Duration

    (Luottoni17, n.d.)
    Final Thoughts

     Physical therapy workout and guidelines for shoulder


     Fitness is a journey, not a destination
     Progess your workout to continue to improve strength, flexibility, and aerobic ability
     Add variety (swimming, rowing, new classes, workout with a friend)
     Retest every couple months to track improvement
     Hydrate and keep low snacks readily available
    References
     Cottonbro. (n.d.). Woman in white tank top and black shorts sitting on brown wooden floor. In
    Canva. Retrieved July 9, 2022, from https://www.canva.com/photos/MAECvnKwL8A-woman-in-
    white-tank-top-and-black-shorts-sitting-on-brown-wooden-floor/
     Danilyuk, P. (n.d.). Woman exercising at home. In Canva. Retrieved July 10, 2022, from
    https://www.canva.com/photos/MAESt40mUog-woman-exercising-at-home/
     DAREBEE Workouts. (2019). Darebee.com. https://darebee.com/workouts.html
     Luottoni17. (n.d.). Untitled [Photograph]. In Canva. Retrieved July 10, 2022, from
    https://www.canva.com/photos/MAEQJx-Ld3A/
     Quinn, E. (2021, May 26). Know When to Take Your Strength Training to the Next Level. Verywell
    Fit. https://www.verywellfit.com/progression-definition-3120367#:~:text=What%20Is%20the
    %20Principle%20of%20Progression%3F
     The Susannah Townsend Collection. (n.d.). Exercise equipment on a table [Photograph]. In Canva.
    Retrieved July 9, 2022, from https://www.canva.com/photos/MAEaSkabMpc-exercise-equipment-
    on-a-table/
     U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans
    2nd edition.
    https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
     Waehner, P. (2021, June 21). Get Strong and Fit by Overloading Your Muscles in Strength Training.
    Verywell Fit. https://www.verywellfit.com/overload-strength-training-1231224

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