Knowledge Article: Physical Education

Copyright © 2012 PLATO Learning, Inc. All rights reserved. 1

Designing a Personal Fitness Program

Overview

Experts recommend that teenagers

participate in 60 minutes of physical

activity five days a week. This amount of

exercise contributes to your overall health

and wellness. How each person achieves

this amount varies from one individual to

the next based on needs, abilities, and

environment. Because of these variances,

people should design fitness programs to

match their personal situations.

A fitness program for a teen should be a five-day exercise plan with a different workout

on each day. The daily workout should last for at least one hour and target each of the

body’s major muscle groups. The daily workout is a blend of cardiorespiratory exercise

to get your heart rate up, flexibility exercises to loosen your joints, and strength training

to develop your bones and muscles. The acronym FITT can help you remember all the

components of a good fitness plan: frequency, intensity, time, and type.

Sample Fitness Program

This table shows five days in a sample fitness program. Each row accounts for

approximately 60 minutes of physical activity. The table presents exercises in

categories and describes the proper sequence of the exercises.

Day Cardio Strength Flexibility

Sat. 10-minute walk to warm up

5-minute stretch

30-minute bike ride outside

5-minute slow walk to cool down

strength after cardio

three sets of 10 reps each: squats, lunges, calf raises, and step-ups

rest one minute between sets

5-minute stretch for final cooldown

Sun. 15-minute brisk walk to warm up

45-minute yoga class yoga class accounts for flexibility

2

Wed. cardio after strength

30 minutes of in-line skating

5 minutes of jumping rope to warm up

three sets of 15 reps each: push-ups, pull-ups, sit-ups, and bicycle crunches

rest 2 minutes between sets

10-minute stretch for final cooldown

Thu. 10-minutes of jogging to warm up

60 minutes of ice hockey practice

strength after cardio

one set of 15 reps each: chest press, hammer curls, triceps dips, and rows

rest one minute between sets

10-minute stretch for final cooldown

focus on arms

Fri. 5-minutes of jumping jacks to warm up

5-minute stretch

30-minute swim

strength after cardio

three sets of 10 reps each: leg lifts, squats, dead lifts, and calf raises

rest 2 minutes between sets

5-minute stretch for final cooldown

focus on core and back

When creating a fitness plan, keep it simple. After all, you must be able to interpret what

you write. Build your plan to meet your needs. You can format your plan as a list, a

table, a chart, or anything else that works for you. The list can be chronological, or the

exercises can be grouped into categories so you’re able to account for all the workout

requirements. There is no single, correct way to organize a workout plan.

The format of the plan is not as important as its contents. Include a brief description of

each exercise, the duration of the exercise, and where the exercise belongs in the

sequence of the workout. Jot down notes that can help you during your routine. Ensure

that flexibility, cardio, and strength-building exercises are included. The order of these

exercises can change from day to day, depending on the nature of the planned

activities. Don’t forget to set aside time to warm up and cool down your body as part of

your workout.

Cardio Exercises

Cardiovascular exercise, or cardio, is any type of exercise that raises your heart rate

and keeps it elevated. Cardio includes activities such as walking, jogging, running,

cycling, aerobics, jumping rope, playing team sports, swimming, skating, and hiking.

You can also use equipment in a gym, such as a treadmill, elliptical, stair climber, or

3

stationary bicycle. If you are unable to exercise outdoors, cannot access a gym, or are

simply short on space, there are many cardio exercises you can do at home. For

example, you can walk up and down a staircase, do jumping jacks, run in place, or even

work out with an exercise DVD.

Flexibility Exercises

Flexibility increases your range of movement. Flexibility exercises include stretching,

yoga, and Pilates. Remember to hydrate with water and complete a 5- to 10-minute

warm-up before beginning any kind of stretching activity.

Some sample stretches are listed in the appendix of this article. Daily stretching

exercises can also be found on the Internet. If you want to learn more, search the

Internet, books, or periodicals for new stretching techniques.

Revisit the sample yoga poses are detailed in the PLATO Physical Education

knowledge article for lesson 2.3, Flexibility, or try these introductory yoga poses and

yoga poses for teens. You’ll see familiar poses such as mountain pose, downward-

facing dog, warrior 2, bridge pose, standing forward bend, and triangle pose. You can

also uncover new yoga poses by doing some research on your own.

Strength-Training Exercises

Strength-training exercises are classified according to muscle group: legs, back,

shoulders, arms, chest, and abdominals. Strength exercises for each group are included

in the tables that follow.

You will not complete all of these exercises in one session. Instead, choose three to five

strength-training exercises that target different muscle groups for each session. Tailor

these exercises to your abilities. All of the exercises can be done with or without

weights, depending on the level of intensity you desire. The heavier the weights, the

more intense the workout will be. If you do not have access to weights, you can use full

water bottles or canned goods. Start slowly with any new activity.

4

Strength Training for the Legs

You can use these exercises to increase the muscular strength of your legs.

Lunges Legs Three sets of 10 reps on each side 1. Start with your feet together, and then

take a big step forward with your right leg.

2. Slowly lower your body until your right knee is bent at a 90-degree angle.

3. Hold for one second, and then return to starting position.

4. Be sure that your body remains upright and your head is facing forward.

5. You may hold free weights in your hands for added resistance.

6. Switch legs so that your left leg is forward and repeat the exercise.

Squat Legs Three sets of 10 reps 1. Stand with your feet shoulder-width

apart.

2. Keeping your back straight, slowly lower your body as though you were sitting in a chair.

3. Push back up to the starting position without locking your knees.

5

Plié Squat Legs

Three sets of 10 reps 1. Begin in a wide stance with your toes

pointing out to the sides.

2. Bend your knees and lower yourself into a squat position. Keep your back straight.

3. Push back up to the starting position without locking your knees.

Dead Lift Legs Three sets of 10 reps

1. Stand with your feet shoulder-width apart with the bar in front of you on the floor.

2. Squat down, bending at the knees, and grasp the weight with an overhand grip.

3. Lift the weight by pushing upward with your legs until you’re standing straight up.

4. Keeping your back straight and using your legs, lower the bar to the floor again. This completes one rep.

5. Set the bar gently on the floor when your set is complete.

Step-Up Legs Three sets of 10 to 12 reps on each side

1. Locate a step about 15 inches high.

2. Place your right foot on the step and fully transfer all your weight onto that leg as you raise your body.

3. Lower yourself to the floor again to complete one rep.

6

Calf Raise Legs Three sets of 10 to 12 reps

1. Stand with your feet shoulder-width apart.

2. Raise your heels off the ground until you are standing on your tiptoes. Keep your back straight.

3. Hold this position for a moment, and then lower your heels until they are just about to touch the floor.

Strength Training for the Arms

You can use these exercises to increase the muscular strength of your arms.

Bicep Curl Arms Three sets of 10 to 12 reps 1. Stand upright with your legs about hip-

width apart.

2. Begin with free weights in your hands in front of your thighs. Your palms should be facing out.

3. Bending your elbows, bring the weights up toward your shoulders only as far as you can without moving your elbows.

4. Slowly lower the weights to your thighs.

Triceps Dip Arms Three sets of 10 to 12 reps 1. Sit on the edge of a bench or chair and

fully extend your legs in front of you.

2. Grip the chair with your hands and support your legs with your heels, keeping your knees slightly bent.

3. Slowly lower your hips down off the chair edge, supporting your weight with your triceps.

4. Slowly raise your body back up to the chair seat.

7

Concentration Curl Arms Three sets of 10 to 12 reps on each side

1. Sit on a chair or a bench with your feet wide apart. Bend over at the waist, keeping your back straight. Hold a dumbbell in your left hand, and let your left arm hang down between your legs.

2. Place the back of your left arm against the inside of your left thigh.

3. Curl the dumbbell upward and then lower it.

4. Repeat with the right arm.

Triceps Extension Arms Three sets of 10 to 12 reps

1. Using both hands, pick up a dumbbell and raise it above your head.

2. Lower the dumbbell behind your head until your elbows are bent past 90 degrees.

3. Return the weight to the starting position with your arms extended above your head.

Strength Training for the Back

You can use these exercises to increase the muscular strength of your back.

Pull-Up Back Three sets of 10 to 12 reps

1. Stand under a pull-up bar.

2. Grasp the bar with an overhand grip. Keep your arms straight, and simply hang from the bar.

3. Pull your chest up toward the bar by bending your arms. Your chin should reach just above the bar.

4. Slowly lower yourself back down.

8

Bent-Over Row Back Three sets of 10 to 12 reps 1. Bend at the waist with your knees

slightly bent so your torso is parallel to the floor.

2. Begin with your arms at a 90-degree angle so your forearms are perpendicular to the floor.

3. Slowly raise your hands toward your chest. Your elbows should remain close to your sides.

4. Slowly lower your hands to their starting position.

Reverse Fly Back Three sets of 10 to 12 reps

1. Stand with a dumbbell in each hand.

2. Keeping your back straight, bend forward to almost a 90-degree angle.

3. Keeping your arms as straight as possible, lift your arms out to your sides and slightly back by pulling your shoulder blades together.

4. Bring your hands back together in front of you.

Back Extension Back Three sets of 10 to 12 reps

1. Lie facedown on the floor with your arms extended in front of you.

2. Squeeze your back and buttocks to lift your chest, arms, and feet a few inches off the floor.

3. Hold for a few seconds.

4. Lower your body back to the floor.

9

Strength Training for the Chest

You can use these exercises to increase the muscular strength of your chest.

Push-Up Chest Three sets of 10 to 12 reps

1. Support your body with the palms of your hands and your toes.

2. Your body should be a flat plane with your wrists directly under your elbows.

3. While maintaining a flat torso, raise your body with your arms and then slowly lower your body back down.

Chest Fly Chest Three sets of 10 to 12 reps 1. Lie on your back on a bench or a step.

2. Bring your arms out to your side with a slight bend in your elbow as you hold a free weight in each hand.

3. Slowly raise your arms until they meet in the air directly above your chest.

4. Slowly lower your arms to their starting position.

Chest Press Chest Three sets of 10 to 12 reps

1. Lie on your back on a bench or a step.

2. Hold free weights in your hands, and extend your arms straight up over your chest.

3. Slowly lower your arms from the elbows until the weights reach chest level.

4. Raise your hands up toward the ceiling again from the elbow.

10

Strength Training for the Shoulders

You can use these exercises to increase the muscular strength of your shoulders.

Shoulder Press Shoulder Three sets of 10 to 12 reps

1. Stand with your feet about shoulder-width apart.

2. Hold the free weights in your hands, level with your ears.

3. Raise the weights above your head without locking your elbows.

4. Slowly lower the free weights to their starting position.

Front Raise Shoulders Three sets of 10 to 12 reps 1. Stand upright with your feet hip-width

apart.

2. Hold the free weights in front of your thighs, palms facing your body.

3. Lift your arms, extending them straight in front of your body until they are shoulder height.

4. Slowly lower your arms to their starting position.

11

Reverse Fly Shoulders Three sets of 10 to 12 reps 1. Stand with a dumbbell in each hand.

2. Keeping your back straight, bend forward to almost a 90-degree angle.

3. Keeping your arms as straight as possible, lift your arms out to your sides and slightly back by pulling your shoulder blades together.

4. Bring your hands back together in front of you.

Lateral Raise Shoulders Three sets of 10 to 12 reps 1. Stand upright with your feet hip-width

apart.

2. Hold the free weights at your sides with your arms down.

3. Slowly raise your arms, palm-side down, until your arms are parallel with the floor.

4. Slowly lower your arms to their starting position.

Strength Training for the Abdominals

You can use these exercises to increase the muscular strength of your abdominals.

Reverse Crunch Abdominals Three sets of 10 to 12 reps

1. Lie on your back with your knees bent and your feet in the air.

2. Slowly lift your hips a few inches off the floor.

3. Hold for a moment, and then lower your hips back to the floor.

12

Crunch Abdominals Three sets of 10 to 12 reps 1. Lie on your back with your knees bent

and your feet flat on the floor.

2. Place your hands behind your head, elbows out to the side, and chin pointing up.

3. Curl up and forward lifting your head, neck, and shoulders off the floor.

4. Do not use your hands to pull your head or neck upward as you rise.

5. Slowly lower your head, neck, and shoulders back to the floor.

Bicycle Crunch Abdominals Three sets of 10 to 12 reps

1. Lie faceup on the floor with your hands behind your head.

2. Raise your legs to about a 45-degree angle and lift your shoulder blades off the ground.

3. As you pull your left knee toward your chest, twist your torso to the left to touch your right elbow to your left knee (position 1).

4. Straighten your left leg as you pull your right knee toward your chest, twisting your torso to the right to touch your left elbow to your right knee (position 2).

13

Appendix: Stretching

This table shows some sample stretches for legs, arms, core, and back. Stretching

promotes flexibility.

Legs 30 seconds per leg

Stretching

hamstring quadriceps

The hamstring is a large muscle group on the back of your leg, located directly below your buttocks. Stretch both your left and right hamstrings. The more flexible you are, the farther you will be able to reach.

The quadriceps is a large muscle group in the front of your thigh, located directly below your hip and above your knee. Stretch it by bending one leg and pulling it toward your buttocks. Stretch the quadriceps muscles in both legs.

Arms 30 seconds per arm

Stretching

biceps triceps

The two major muscles in the arms are the biceps and triceps. The biceps is a large muscle located on the upper part of the arm between your shoulder and elbow. The triceps is located on the back of the upper arm between your elbow and shoulder.

Stretch both biceps by opening your arms wide and pushing them behind you, squeezing your shoulder blades together. For a deeper stretch, have a friend slowly pull your arms behind you.

Stretch your triceps one arm at a time. Press one arm across your body and use the other arm to push it toward your shoulder.

14

Core 30 seconds

Stretching

Your core, or abdominal, muscles are located in the center of your body, near your belly button. The core also includes the muscles on the sides of your torso that run between your rib cage and hips.

To stretch your abdominal muscles, lie facedown on the ground and push up onto your hands, keeping your palms and the tops of your feet flat on the ground. Tilt your head back. Your upper body should be completely off the ground, as shown here.

Back 30 seconds

Stretching

The muscles in your back extend from directly above your buttocks to your neck. Here, focus on muscles in your lower back.

To stretch your lower back, plant your feet on the ground, lean over, and place your palms on the floor, as shown here. Try to keep your legs and arms straight. The more flexible you are, the easier it will be to keep your legs straight.