"Skill based and Fitness Based Competence"
Element 2.2- Achieve and maintain a health-enhancing level of fitness throughout the program.
Artifact: Personal Physical Activity Log
Date: Fall 2011
Reflection: Living a healthy, active life style has always been an important part of my life. Weight training is one of my many passions. Throughout the eight years of weight training I have really gained a lot of knowledge. My goal is to use the knowledge I have gained from my experiences and help others that are in need. Writing this Physical Activity Log I kept in mind helping others and attached some important information that will really help with the success of the plan. I used a mix of personal experience and Bigger Faster Stronger information I learned during my certification to put a superior plan together. I currently am using this plan as a weight lifting routine and would recommend it to anyone due to the capability to adjust to all fitness levels.
As a physical educator, one must be competent in various locomotor skills, sports and overall body composition. Completing a personal activity log and assessing personal ability, provides experience so future students can benefit. Creating fitness plans will help students become more physically fit and able to participate in moderate to vigorous physical activity consistently. I am fully confident my physical activity log can positively affect someone overall physical health and fitness.
Element 2.2- Achieve and maintain a health-enhancing level of fitness throughout the program.
Artifact: Personal Physical Activity Log
Date: Fall 2011
Reflection: Living a healthy, active life style has always been an important part of my life. Weight training is one of my many passions. Throughout the eight years of weight training I have really gained a lot of knowledge. My goal is to use the knowledge I have gained from my experiences and help others that are in need. Writing this Physical Activity Log I kept in mind helping others and attached some important information that will really help with the success of the plan. I used a mix of personal experience and Bigger Faster Stronger information I learned during my certification to put a superior plan together. I currently am using this plan as a weight lifting routine and would recommend it to anyone due to the capability to adjust to all fitness levels.
As a physical educator, one must be competent in various locomotor skills, sports and overall body composition. Completing a personal activity log and assessing personal ability, provides experience so future students can benefit. Creating fitness plans will help students become more physically fit and able to participate in moderate to vigorous physical activity consistently. I am fully confident my physical activity log can positively affect someone overall physical health and fitness.
Important Concepts and Key to Read Fitness Plan
Always start training session with 3-5 minutes of warm up. (bike ride, dot drill, run, swing rope)
After warm up, roll out entire body before training If workout has a (*) before, switch from barbell to dumbbell every other week. Before each two main lifts, do two warm up sets (Low weight) First /Fifth Week= 3 sets of 3 reps Second/Sixth Week= 3 sets of 5 reps Third/Seventh Week= 3 sets of 5, 3, 1 rep(s) Fourth /Eighth Week= 3 sets of 10, 8 ,6 reps |
Post work out static stretch around 20minuets (Ingest shake before or during stretch)
After “variation three” take a rest day then start back on “variation one” (6 days/week training). Take rest days when needed, if 6 days is too intense. Switching from barbell to dumbbell and switching the reps each week is enough confusion to promote growth. After “week four”, switch to Variation Four, Five and Six. After “week eight “keep the first two main lifts in each variations but switch up the secondary lifts, either sport specific or something you would like to improve.(It is alright if you go back to some lifts from Variations One, Two or Three) |
Variation One Variation two Variation Three
Back Squat Power Clean Box Squat
*Flat Bench Press Hexagon Bar Dead Lift Close Grip Flat Bench Press
Front Squat *Shoulder Press Goblin Squat
*Incline Bench Press *Bent Over Row *Incline Bench Press
Gluteus/Hamstring Raise *Shrugs Barbell Curl
Variation Four Variation Five Variation Six
Back Squat Power Clean Box Squat
*Flat Bench Press Hexagon Bar Dead Lift Close Grip Flat Bench Press
Leg Press Arnold Shoulder Press Front Squat
Weighted Dips Weighted Pull Ups Preacher Curls
Calves Raises Up right Row Triceps Extensions
Back Squat Power Clean Box Squat
*Flat Bench Press Hexagon Bar Dead Lift Close Grip Flat Bench Press
Front Squat *Shoulder Press Goblin Squat
*Incline Bench Press *Bent Over Row *Incline Bench Press
Gluteus/Hamstring Raise *Shrugs Barbell Curl
Variation Four Variation Five Variation Six
Back Squat Power Clean Box Squat
*Flat Bench Press Hexagon Bar Dead Lift Close Grip Flat Bench Press
Leg Press Arnold Shoulder Press Front Squat
Weighted Dips Weighted Pull Ups Preacher Curls
Calves Raises Up right Row Triceps Extensions