Personal growth portfolio

Instructions

This assignment is giving you the opportunity to set and meet health goals long after this course has ended. This is about a lifetime lifestyle change, if you choose.

There are two parts to this assignment.

Part 1

Create a useable full body workout, which includes resistance, cardio, and flexibility. The intent is to get you moving toward your immediate goals starting this week. Continue to upgrade and enhance (by adding weights OR reps/sets each week) the routine in order to meet goals by the end of the term. You will complete this using the personal growth portfolio excel exercise log template, included below as an attachment. The final assignment is due at the end of the term and will include a total of 3 weeks.

Your plan must include resistance, cardio, and flexibility submitted in a table format using the excel log provided. Links have been provided to give you an idea of how to get started, and you may use it if you choose. You can use home exercises, workout videos, whatever you are able to do right now. Even if you are unable to perform the workout regimen (medical reasons, etc) you still must complete this assignment based on the requirements. You can pretend as though you are building the workout program for someone else.

For the excel exercise log remember to:

State the type of workout. (For example, full body circuit, upper body/lower body split, push/pull split, 3 day split, etc.)

State goals.

Calculate target heart rate, and state what method you used (age predicted max or resting heart rate reserve).

On strength training, label the primary body part worked and the exercise chosen. Minimum of one exercise for each of the following body parts: chest, back, shoulders, biceps, triceps, core, hamstrings, quads, and calves. You need to know your muscle groups even if you are doing a home workout. The exercise must be appropriate for the stated primary body part. For example, a pull up is a back exercise, not a bicep exercise; push-ups are for the chest, not triceps.

Use the FITT principle. Frequency - how often (number of times per week); Intensity - how hard (sets and repetitions); Time - how long (**Time is not essential for traditional weight training. This is more for circuits at 40 sec interval or isometric holds etc.); Type – what kind of exercise (cable bicep curls or dumbbell flat bench).

For Cardiovascular exercise, use the FITT principle. Frequency - how often (number of times per week); Intensity - (% of max heart rate or actual beats per min; mileage can also demonstrate intensity); Time - how long (30min, 60min, etc.); Type – what kind of exercise (run, walk, bike, swim, etc.)

For flexibility, state time of hold and have a minimum of 3 different stretches.

Part 2 is to complete the personal fitness growth portfolio reflection at the end of the term. For each question in the reflection provide a 3 - 5 sentence response and submit both files to this folder.

https://www.verywellfit.com/step-by-step-cardio-exercises-for-home-workouts-1230827 

https://www.self.com/gallery/essential-stretches-slideshow 

https://www.self.com/gallery/no-equipment-exercises-top-trainers-swear-by