Student Name: Kitty Chin Homeroom: Year 10 Trust

PHE Fitness Class Workout Plan:

1. List three personal fitness goals:

a. Increase my flexibility and balance in order to benefit my hand-eye coordination while
playing racket sports
b. Improve my muscular endurance and agility, which can help me increase my ability in
sports, such as football, swimming and tennis, where moving around the court quickly
to reach the ball in time and repeated swinging the arm to hit the ball with the racket
are considered as basic requirements
c. Increase in muscular strength, specifically, being able to complete 3-5 sets, each with
5-8 repetitions for each type of strength increasing equipment within the short period of
time - 25 minutes

2. I plan to monitor my progress by:

Examples: Taking heart rates, using heart rate monitors, measuring pre and post, keeping a
log, keeping a record of indicating where I need to increase weight, reps, intensity or time.
a. The improvement in flexibility and coordination can be measured after completing the
series of activities. This can be measured based on the success of the plan, by
referring to it to see whether or not the each of the activities I've been doing has done
any significant
b. I will be keeping a record of the speed I've set on each activity I chose to use. This will
help me keep a track of my progress, specifically on how far I've made it. This will be
able to show my entire progress, and how I have improved in muscular endurance
along with agility
c. Muscular strength can also be measured through the act of collecting data while I'm
working on it. This can show the ability of what I can manage to lift up, and what I can
still continue to work on. These results will indicate my growth throughout the unit,
hence being able to see a before and after comparison.

3. Motivation strategies to assist me in adhering to my plan will include:

Examples: Working with a partner, engaging in a variety of activities, self - affirmations, music
etc.
a. Give myself a reward - it has been proven scientifically that people are more likely to
complete a task when they know they will receive something out of it. In this case, I'd
be motivating myself to exercise more and follow my plan in return for a reward.
b. Positive thinking - most people has found it easiest to complete a task when they think
positively of the benefits once they complete a task as a motivational strategy. For
instance, when deciding whether or not I should continue following the plan, thinking
about the benefits will definitely help motivate me.
c. Working with a partner - lastly, it has been proven that we are more likely to make
better decisions for ourselves, knowing that there will be someone to take the
responsibilities with you. In this case, having a partner will instantly help motivate
yourself whether it is just to complete work, or to complete the plan.
Task:
Below is a list of fitness equipment available in the Aberdeen Tennis and Squash Centre fitness room.
Identify the type of machines and muscle group targeted from each of them, and decide if you will
include this machine in your plan.
Equipment Type Muscle Targeted Yes/No
Abdominal Board strength Abdominal no
Computerized Bike cardio Quadriceps no
(with back support) Hamstrings
Glutes
Calves
Rectus Abdominis
Arm Curl strength Biceps no
Brachialis
Deltoid
Chest Press strength Pectoralis major no
Deltoid
Triceps
Anconeus
Dumbbell Sets with strength Pectorals no
Matching Racks Deltoids
Triceps
Trapezius
Biceps
Computerized Step pressors cardio Abdominal Yes
Gluteus
Hamstrings
Quadriceps
Flat Incline Bench strength Pectoral no
Deltoids
Lat Pulldown strength Pectoralis minor no
Triceps
Trapezius
Rhomboids
Leg Curl strength Hamstrings Yes
Calves
Leg Extension strength Quadriceps (Vastus Medialis, Yes
Vastus Lateralis, Rectus
Femoris and Vastus
Intermedialis, Stabilizers)
Leg Press strength Gluteals no
 Quadriceps
Hamstrings
Calves
Back Raises strength Erector Spinae no
Pectoral Fly strength pectoralis major no
pectoralis minor
Rowing Machine cardio Quadriceps no
Hamstrings
Gluteus maximus
Biceps
Deltoid
Rhomboids
Upper trapezius
Shoulder Press strength Deltoid no
Triceps
Electronic Climbers cardio Quadriceps no
Hamstrings
Gluteal Muscles
Calves
Hip Flexors
Electronic Treadmill cardio Quadriceps Yes
Hamstrings
Calves
Gluteus medius
Gluteus maximus
Computerized Bike cardio Quadriceps Yes
Calves
Hamstrings
Abdominals
Obliques
Rectus Abdominis
Weighing scale measurement n/a no
Blood pressure meter measurement n/a no

Select 5 - 7 stations and exercises from the list above. Create a 60 - 70 minute personal exercise
program (PEP) plan that you will use over the next 4 physical & health education class periods. Keep
in mind variety, motivation and your overall goal!
Criterion B: Personal Exercise Program (PEP)

Fitness components trained based on the number of repetition and sets:

Repetition Major Minor Less/limited/none

1-5 Strength Muscle size None on endurance

6 - 12 Balance development in strength,

muscle size and endurance

13 20 Endurance Muscle Size Limited on strength

20 min Aerobic exercise

Week 1
# Station Muscle Group F.I.T.T S.P.O.R.T
(Specify time/rep / recovery
time)
1 Leg Curl Weights: 10lbs Frequency: once per Specificity: To achieve
Repetitions: 3-6 week my 3 fitness goals
Sets: 1-3 Intensity: Increasing Progression:
Muscle(s) stretched: reps and sets increasing weight,
Hamstrings, Calves Time: roughly 6 reps, sets
Recovery time: 2 minutes minutes Overload: Putting more
Type: resistance weight
training Recovery: sleep and
nutrition
2 Leg Weights: 10lbs Frequency: once per Specificity: To achieve
Extension Repetitions: 3-6 week my 3 fitness goals
Sets: 1-3 Intensity: Increasing Progression:
Muscle(s) stretched: reps and sets increasing weight,
Quadriceps (Vastus Medialis, Time: roughly 4 reps, sets
Vastus Lateralis, Rectus minutes Overload: Putting more
Femoris and Vastus Type: resistance weight
Intermedialis, Stabilizers) training Recovery: sleep and
Recovery time: 2 minutes nutrition
3 Leg Press Weights: 10lbs Frequency: once per Specificity: To achieve
Repetitions: 3-6 week my 3 fitness goals
Sets: 1-3 Intensity: Increasing Progression:
Muscle(s) stretched: Gluteals, reps and sets increasing weight,
Quadriceps, Hamstrings, Time: roughly 6 reps, sets
Calves minutes Overload: Putting more
Recovery times: 2 minutes Type: resistance weight
training Recovery: sleep and
nutrition
4 Computerize Distance: 1.0miles Frequency: once per Specificity: To achieve
d Step Level: 1 week my 3 fitness goals
pressors Muscle(s) stretched: Intensity: Higher level Progression:
Abdominal, Gluteus, Time: 8mins 13 secs increasing distance
Hamstrings, Quadriceps Type: primarily and levels
Recovery time: 2 minutes cardiovascular Overload: Increasing
level
Recovery: sleep and
nutrition
5 Electronic Distance: 1.0miles Frequency: once per Specificity: To achieve
Treadmill Speed: 5.2 week my 3 fitness goals
Muscle(s) stretched: Intensity: Higher level Progression:
Quadriceps, Hamstrings, Time: 9mins 45secs increasing distance
Calves, Gluteus medius, Type: primarily and levels
Gluteus maximus cardiovascular Overload: Increasing
Recovery time: 2 minutes speed
Recovery: sleep and
nutrition
6 Computerize Distance: 1.0miles Frequency: once per Specificity: To achieve
d Bike Level: 1 week my 3 fitness goals
Muscle(s) stretched: Intensity: Higher level Progression:
Quadriceps, Calves, Time: 5mins 22 secs increasing distance
Hamstrings, Abdominals, Type: primarily and levels
Obliques, Rectus Abdominis cardiovascular Overload: Increasing
Recovery time: 2 minutes level
Recovery: sleep and
nutrition

Week 2
# Station Muscle Group F.I.T.T S.P.O.R.T
(Specify time/rep / recovery
time)
1 Leg Curl Weights: 15lbs Frequency: once per Specificity: To achieve
Repetitions: 4-7 week my 3 fitness goals
Sets: 2-4 Intensity: Increasing Progression:
Muscle(s) stretched: reps and sets increasing weight,
Hamstrings, Calves Time: roughly 6 reps, sets
Recovery time: 1 minute minutes Overload: Putting more
Type: resistance weight
training Recovery: sleep and
nutrition
2 Leg Weights: 15lbs Frequency: once per Specificity: To achieve
Extension Repetitions: 4-7 week my 3 fitness goals
Sets: 2-4 Intensity: Increasing Progression:
Muscle(s) stretched: reps and sets increasing weight,
Quadriceps (Vastus Medialis, Time: roughly 4 reps, sets
Vastus Lateralis, Rectus minutes Overload: Putting more
Femoris and Vastus Type: resistance weight
Intermedialis, Stabilizers) training Recovery: sleep and
Recovery time: 1 minute nutrition
3 Leg Press Weights: 15lbs Frequency: once per Specificity: To achieve
Repetitions: 4-7 week my 3 fitness goals
Sets: 2-4 Intensity: Increasing Progression:
Muscle(s) stretched: Gluteals, reps and sets increasing weight,
Quadriceps, Hamstrings, Time: roughly 5 reps, sets
Calves minutes Overload: Putting more
Recovery times: 1 minute Type: resistance weight
training Recovery: sleep and
nutrition
4 Computerize Distance: 1.1miles Frequency: once per Specificity: To achieve
d Step Level: 4 week my 3 fitness goals
pressors Muscle(s) stretched: Intensity: Higher level Progression:
Abdominal, Gluteus, Time: 6 mins 17 secs increasing distance
Hamstrings, Quadriceps Type: primarily and levels
Recovery time: 1 minute cardiovascular Overload: Increasing
level
Recovery: sleep and
nutrition
5 Electronic Distance: 1.1miles Frequency: once per Specificity: To achieve
Treadmill Speed: 6.6 week my 3 fitness goals
Muscle(s) stretched: Intensity: Higher level Progression:
Quadriceps, Hamstrings, Time: 9mins 58 secs increasing distance
Calves, Gluteus medius, Type: primarily and levels
Gluteus maximus cardiovascular Overload: Increasing
Recovery time: 1 minute speed
Recovery: sleep and
nutrition
6 Computerize Distance: 1.1miles Frequency: once per Specificity: To achieve
d Bike Level: 4 week my 3 fitness goals
Muscle(s) stretched: Intensity: Higher level Progression:
Quadriceps, Calves, Time: 5mins 09 secs increasing distance
Hamstrings, Abdominals, Type: primarily and levels
Obliques, Rectus Abdominis cardiovascular Overload: Increasing
Recovery time: 1 minute level
Recovery: sleep and
nutrition
Week 3
# Station Muscle Group F.I.T.T S.P.O.R.T
(Specify time/rep / recovery
time)
1 Leg Curls Weights: 20lbs Frequency: once per Specificity: To achieve
Repetitions: 5-8 week my 3 fitness goals
Sets: 3-5 Intensity: Heavier Progression:
Muscle(s) stretched: weights increasing weight,
Hamstrings, Calves Time: roughly 6 reps, sets
Recovery time: 1 minute minutes Overload: Putting more
Type: resistance weight
training Recovery: sleep and
nutrition
2 Leg Weights: 20lbs Frequency: once per Specificity: To achieve
Extension Repetitions: 5-8 week my 3 fitness goals
Sets: 3-5 Intensity: Heavier Progression:
Muscle(s) stretched: weights increasing weight,
Quadriceps (Vastus Medialis, Time: roughly 4 reps, sets
Vastus Lateralis, Rectus minutes Overload: Putting more
Femoris and Vastus Type: resistance weight
Intermedialis, Stabilizers) training Recovery: sleep and
Recovery time: 1 minute nutrition
3 Leg Press Weights: 20lbs Frequency: once per Specificity: To achieve
Repetitions: 5-8 week my 3 fitness goals
Sets: 3-5 Intensity: Heavier Progression:
Muscle(s) stretched: Gluteals, weights increasing weight,
Quadriceps, Hamstrings, Time: roughly 4 reps, sets
Calves minutes Overload: Putting more
Recovery times: 1 minute Type: resistance weight
training Recovery: sleep and
nutrition
4 Computerize Distance: 1.2miles Frequency: once per Specificity: To achieve
d Step Level: 7 week my 3 fitness goals
pressors Muscle(s) stretched: Intensity: Higher Level Progression:
Abdominal, Gluteus, Time: 4mins 58 secs increasing distance
Hamstrings, Quadriceps Type: primarily and levels
Recovery time: 1 minute cardiovascular Overload: Increasing
level
Recovery: sleep and
nutrition
5 Electronic Distance: 1.2miles Frequency: once per Specificity: To achieve
Treadmill Speed: 7.2 week my 3 fitness goals
 Muscle(s) stretched: Intensity: Higher Level Progression:
Quadriceps, Hamstrings, Time: 9mins 02 secs increasing distance
Calves, Gluteus medius, Type: primarily and levels
Gluteus maximus cardiovascular Overload: Increasing
Recovery time: 1 minute speed
Recovery: sleep and
nutrition
6 Computerize Distance: 1.2miles Frequency: once per Specificity: To achieve
d Bike Level: 7 week my 3 fitness goals
Muscle(s) stretched: Intensity: Higher Level Progression:
Quadriceps, Calves, Time: 4mins 51 secs increasing distance
Hamstrings, Abdominals, Type: primarily and levels
Obliques, Rectus Abdominis cardiovascular Overload: Increasing
Recovery time: 1 minute level
Recovery: sleep and
nutrition

Criterion D:
Reflect and evaluate the effectiveness of your personal exercise plan. Explain i. if the principles of
training were applied effectively; ii. area that you have improved and iii. if you have to further develop
your exercise plan into a 6-month period, what are the changes that you will make.

According to my Personal Exercise Program, the principles of training were applied effectively. As
seen from the table above, I have categorized the 2 principles: F.I.T.T. and S.P.O.R.T. inside it to
ensure that they will be applied while I was achieving my 3 fitness goals. Starting off with F.I.T.T. , I
was able to increase the Frequency and Intensity of my plan every week in order to challenge myself
and reach to my full potential. However, i was not able to increase the time due to the limited amount
of time due to the limited amount of time in class. The type of training usually revolves around
primarily cardiovascular, or resistance training, as they mainly develop the skills I need to achieve my
goal. As for the S.P.O.R.T. principle, the training is specified to help me achieve my goals as
mentioned before, which are: flexibility, coordination, muscular endurance, agility and muscular
strength. In order to achieve my goal, some of the muscles that I had to focus on training are
Quadriceps, Abdominals and Hamstrings. As my body adapts to the training, it progressed to a new
level of fitness. By doing so, I decided to carefully and gradually build up the exercise level for each
week (to avoid injury), the gradual increase will most likely lead to an overload, and this type of
training has helped me reach to a higher level in fitness. However, after the end of each lesson, in
order to recover, I mainly rely it on sleep and nutrition as these are some of the most basic factors
that will lead to a healthy lifestyle. Tedium was something I try to avoid at all time, which was the main
reason as to why I chose 6 stations/equipment to work on, as using a variety of training methods is
also a factor in keeping me motivated.

The personal exercise program that I have developed for myself each week has definitely helped me
improve my flexibility, muscular endurance, and muscular strength. This is mainly because my plan
focused more on these few fitness components, whereas the other two - coordination and agility has
not been focused on as much. This was proven when I compared the first week of my plan to the
third/last week, mainly from the results. As seen from my plan, even though the sets, reps, distance,
level and weight has constantly increased throughout the few weeks, however the time used to
complete each training gradually decreased. Additionally, throughout the making of each weeks plan,
Ive used a few ATL skills, one of which is thinking skills. Ive used this skill during the planning
because I analysed and thought on the muscle group that I would like to train throughout the following
week. Ive then researched on what exercise would help me improve the muscle group(s) that I have
chosen. Ive then used some of the exercises that I found to form them into a training plan by
ordering them to create the circuit. During this process, I also have to think of the fitness components
used, therefore I wouldnt be stretching the muscle too and, and get tired easily. Moreover, self
management skills was used, specifically reflection skills. Ive used this skill during the planning
because every week when Im modifying my circuit plan to make it relevant for volleyball, I would be
changing the time as well as rep. Ive also changed some of the exercises when compared to week 1.
Therefore, throughout this process I have used my reflecting skills to help me modify my plan. During
this process, I have also been reflecting on which muscle group I should focus more on working for
the following week in order to have a better improvement.

If I had to further develop this into a 6 month training plan, I would firstly, increase the duration for
each training. This can be done by increasing the sets, reps, distance, level and weight even more.
Furthermore, I will increase the amount of stations for each weeks training plan, and also increase
the number of times worked out for each week, so instead of only working once a week, it may be
increased to 2 or 3 times a week. This will help by further increasing the persons flexibility, muscular
endurance, and muscular strength, along with coordination and agility.