Department of Physical Education - Cadet Individual Program. Individualized Program. To physically prepare for CBT, provided is an eight week training program that addresses critical areas of fitness and follows scientific training principles designed to improve all levels of fitness and avoid overtraining. You will take an initial test consisting of pull- ups, push- ups, body weight squats, situps, dips, ankles- to- the- bar, planks and a 1 mile run. Your performance on these exercises will be used to create an individualized fitness program that will help you prepare for CBT. Utilizing proper form is imperative; please read the document below to ensure you understand all movement standards. Step 1: Once you read the document and understand the exercise standards, please do the following exercises until muscle exhaustion with ample rest between and record your repetitions: 1. Execute four laps around a normal high school track or a one mile known distance and record your time. Step 4: Open this excel spreadsheet, input your repetitions or time from Steps 1, 2 and 3, then print off your eight week training program. After you finish the eight week program, go back to Step 1 and begin again! How to Create a Personal Fitness Plan (with Pictures)Test your current fitness level. Basic fitness is a mix of four things: cardiovascular endurance, muscle strength, muscle endurance, and flexibility.? Test yourself to see where you’re fit and where you stand to improve. You’ll need a watch, a measuring tape, a yardstick, tape, and a scale. Before you start, take your pulse rate in beats per minute and record the time. Fitness program: 5 steps to get started Are you thinking about starting a fitness program? You're only five steps away from a healthier lifestyle.By Mayo Clinic Staff. The American Council on Exercise (ACE), the universal leader in group fitness, health coach and personal trainer certification. Start your fitness career now! Certified Personal Trainer in Silver Spring, MD for One-On-One Fitness Programs, Postural Alignment, Exercise DVDs for Seniors and Beginners. Individual Fitness Leader Program BRING A FRIEND! PROGRAM INFORMATION: The Freeney Fitness Individual Health and Wellness Program works for anyone with fitness goals! This individual health and wellness. Individual Fitness Program Registration Form Name Check One: Student OR Employee or Spouse Total Enclosed: Take your pulse again afterwards and note how long it took you. To get your pulse rate, just put your index and middle fingers on the side of your neck. Count the beats for 1. To test muscular strength, count how many push- ups you can do until you are unable to perform any more push- ups with correct form. If you are a woman, you can do modified push- ups (bend your knees) or classic push- ups. Men should do classic push- ups from the plank position. Record the number. For flexibility, secure a yardstick to the floor with some tape at the 1. Sit next to the yardstick, with your feet roughly even with the tape. Reach forward as far as you can, holding the position long enough to note how far you were able to reach. Do this exercise three times, recording your farthest reach. Now for body composition: waist and Body Mass Index. First measure and record your waist circumference around the body at the level of your bellybutton — where your waist is most narrow. To get your BMI (a rough indicator of body fat percentage), use an online calculator or divide your weight in lbs. If you're using metric, BMI = (Weight in Kilograms / (Height in Meters x Height in Meters)).
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