Students will design a 4-week training program that incorporates the following health-related fitness
components; cardiovascular, muscular strength/endurance, and flexibility. Using data from your fitness
labs, you will identify your profile, how you scored, and your normative rating. From these measures you
will develop a specific goal based on your needs and wants (remember, be as specific as possible). You
will then develop a 4-week program incorporating these components in a manner that utilizes the FITT
principle (Frequency, Intensity, Time, Type). For each week following week 1, you must explain how you
applied the progressive overload principle (how is it more challenging than the week before). When
providing intensity, be sure to identify what weight, intensity range, or HR range you plan to exercise at
This is not only a project, but your own personal log, so use it to keep track of your progress. ONCE
AGAIN BE AS SPECIFIC AS POSSIBLE, about exercises, intensity, how many days a week your training, the
rest times, if you incorporated a warmup or cool down. After 4 weeks re-test yourself, see if you made
progress?
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