Assignment Paper

SPRING 2 2020. PES 111 – FINAL ASSESSMENT (20%) Iris Martinez Llobet
PES 111 – FINAL ASSESSMENT (20%) DEVELOP YOUR OWN FITNESS PLAN. TURNITIN SUBMISSION.
Develop your own fitness program following the steps studied in class, as shown in the guidelines
below. Divide each point in paragraphs with a title (just as shown). Include a front page with AUM
template and add references at the end if you use external sources.
First, include your profile:
Name Body type
Gender BMI
Age Activity level
1. SET YOUR GOALS (15)
Target goals for each of the health-related components of fitness:
Cardiorespiratory endurance, Muscular strength and muscular endurance, flexibility and body
composition:
-General and long term goals (1 year)
Example:
Running a 10 Km race
Being able to lift compound exercises with heavy weights
Increasing the flexibility of my overall joints
Reducing my fat % from 30% to 23%
-Specific and short term goals (2-3 months)
Example:
Running for 25 min continuously
Being able to perform a plank for 1 minute. Lifting 20 Kg in a 12 repetitions squat
Reaching my toes with extended knees
Decreasing my BMI from 26 to 24.5
2. SELECT ACTIVITIES (10)
include activities to develop each of the health-related components of fitness:
 Cardiorespiratory endurance: swimming/Zumba/indoor cycling/ other sport
 Muscular strength and muscular endurance: weight training
 Flexibility: stretching/ yoga…
3. APPLY THE FITT-VP Principle for each of the health-related components of fitness (15)
Copy the format of the FITT-VP table from the class material, and specify each of the
principles for each of the health-related components of fitness: Cardiorespiratory
endurance, Muscular strength and muscular endurance (together) and flexibility.
4. SET A SYSTEM OF MINI GOALS AND REWARDS (10)
Break your specific goals into several rewards with specific dates (weekly)
For example, if your specific goal for Cardiorespiratory endurance is running for 25 min without
stopping in 3 months, set mini goals each week, such us:
Week 6: achieve 15 min continuous run. Reward: Watching my favorite TV program after
SPRING 2 2020. PES 111 – FINAL ASSESSMENT (20%) Iris Martinez Llobet
Week 7: achieve 17 min continuous run. Reward: Having my a chilli and tacos dinner.
Week 8: achieve 20 min continuous run. Reward: Buying new running leggings.
5. INCLUDE LIFESTYLE PHYSICAL ACTIVITY AND STRATEGIES TO REDUCE SEDENTARY TIME IN
YOUR PROGRAM (10)
Write down little strategies that will help you achieve your goals. Examples:
 Walk the dog for 30 min per day
 Do not use the car to go to work one day per week
 Use the stairs instead of the elevator whenever possible
 Stretch my back every morning for 3 minutes
6. DEVELOP TOOLS FOR MONITORING YOUR PROGRESS, LIKE IN THE FOLLOWING EXAMPLE OF A
PROGRAM LOG (10)
Do a sample program log including all the activities that you have planned in two weeks. Specify
which weeks of the program you are showing. Follow the example of the table that appears in
the course topic content (slide 23, “A sample program log”). Adapt it to your designed activities.
7. DEVELOP IN DETAIL A FULL ACTIVITY FOR EACH OF THE 3 NEXT FITNESS COMPONENTS: (30)
 Cardiorespiratory endurance
 Muscular strength and muscular endurance
 Flexibility (include it as the cool-down for muscular strength and muscular endurance)
*Always include warm-up and cool-down for each exercising session
OPTION 1: Include all the exercises of the sessions and pictures of each (mandatory), for
cardiorespiratory endurance, Muscular strength and endurance and Flexibility.
OPTION 2: Make an outline of the exercises and record yourself (or a relative/ friend) in
video performing the selected exercises for your activity. If you choose the video option,
you only have to develop one session for one of these components: Muscular
endurance and strength / Flexibility. INCLUDE WARM-UP AND COOL-DOWN TOO
If you choose option 2, apart from the turnitin submission, you will send the video with
the session by email: iris.martinez@aum.edu.kw
SPRING 2 2020. PES 111 – FINAL ASSESSMENT (20%) Iris Martinez Llobet
EXAMPLE: OPTION 1: muscular strength and muscular endurance: EXERCISES IN THE GYM
*Week 5, session 1: FULL BODY TRAINING (STRENGTH). 45 min- 1 hour
(When developing your session, include either pictures of the exercises or record them in
video, editing the video with the names of the exercises)
Warm up
Cardiovascular exercise to increase the body temperature, heart rate and get ready for the main
ativity: 5 min on stationary bike at 60% effort, 5 min jogging on treadmill at pace 7min/Km
Circumductions with the main joints of the body to increase Range of motion (ROM)
Body weight exercises to prepare the muscles for the main activity:
10 squats
10 jumping jacks
10 alternating lunges
10 mountain climbers
10 side squats
5 burpees
20 seconds plank
Main part
1. Bodyweight squats: 2 sets x 15 repetitions
2. Weighted squats with medicine ball: 6 Kg x 3 sets x 12 repetitions (6x3x12)
3. Bent over rowing with dumbbells: 4 Kg x 3 sets x 12 repetitions
4. Kettlebell swing: 6 Kg x 3 sets x 12 reps
5. Kneeling push-up: 3 sets x 10 reps
6. Bodyweight alternative lunges: 3 sets x 12 repetitions
7. Dumbbells shoulder press: 4 Kg x 3 sets x 10 reps
8. Elbows plank: 3 sets x 20 seconds
Cool down: Stretching the main muscles of the body (develop this part too)
SPRING 2 2020. PES 111 – FINAL ASSESSMENT (20%) Iris Martinez Llobet