Name: ______________________________
Days: _____ Pd: _____
Fitness Center Project
Your fitness project must include the following as a Focus (choose one):

Muscular Endurance/Toning:
o Must have 4 days of cardio; 5 days of lifting
o Lifting component must have 5 or more different exercises and must work every muscle group
(Chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves and abdominals.)
o Each exercise should have 3-4 sets with 10+ repetitions
o Cardio component should be done for 20+ minutes
o Must have warm up and cool down

Muscular Strength:
o Must have 3 days of cardio; 5-6 days of lifting different muscle groups
o Lifting component must not have back to back days working the same muscle group
o Lifting component must have 5 or more exercises and must work every muscle group (Chest,
back, shoulders, biceps, triceps, quadriceps, hamstrings, calves and abdominals.)
o Lifting exercises should have 3 sets with low repetitions and higher weight
o Cardio component should be done for 20+ minutes
o Must have warm up and cool down

Cardiovascular Endurance
o Must have 6 days of cardio (one day of rest in a week); 2-3 days of lifting
o Cardio component must be 30+ minutes in length
o Lifting component must have 5 different exercises with 3 sets and 10-15 reps and must work
every muscle group (Chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves and
abdominals.)
o Must have warm up and cool down including stretching

Flexibility
o Must have 4-5 days of cardio; 2-3 days of lifting; stretching everyday
o Stretching exercises must last 15-20 seconds and do 3 sets
o Stretching exercises must work every muscle group (Chest, back, shoulders, biceps, triceps,
quadriceps, hamstrings, calves and abdominals.)
o Lifting component must also work every muscle group
o Must have a warm up and cool down component
Here is some information to help you in creating your project:
Weight Training Workout Stages:
Warm-up- 5 to 10 minutes before exercise. A warm-up gets you mentally ready for
exercise, and increases body temperature, which makes the muscles and joints more
flexible and less prone to injury.
 Conditioning Period- The actual workout.
 Cool Down- a tapering off period after your conditioning that will help prevent tightness
and muscle soreness. This is a prime time to increase flexibility.

F.I.T. Principle for Cardiovascular Fitness:
Frequency- minimum of 3 times per week, eventually overload by increasing to 5 to 6
times per week.
 Intensity - exercise within target heart rate - or above THR if trying to improve your
current level of cardio fitness.
 Time - Minimum of 20 minutes. However, if you have been sedentary, any time devoted to
exercise will lead to improvements.

Getting started with strength training can be confusing--what exercises should you do? How many sets and
reps? How much weight? The routine you choose will be based on your fitness goals as well as the equipment
you have available and the time you have for workouts.
Sequence of Exercises
Make sure you choose at least one exercise for each major muscle group.
The muscles to work include: Chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves
and abdominals.
 If you leave any muscle group out, this could cause an imbalance in your muscles and possibly lead to
injuries.


How Many Reps/Sets To Do:
You've figured out how much weight to use for your chosen exercises...what about the number of sets and
repetitions? Your decision should be based on your goals. The American College of Sports Medicine
recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend
at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each
exercise. In general:
For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired
reps.
 To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of
conditioning before going to this level. You may need a spotter for many exercises.
 For health and endurance: 1-3 sets of 10-15 reps using enough weight that you can ONLY complete
the desired reps.

Weight Training:
Day 1
Muscle Group
Exercise
Sets/Reps
Day 4
Muscle Group
Exercise
Sets/Reps
Day 2
Muscle Group
Exercise
Sets/Reps
Day 5
Muscle Group
Exercise
Sets/Reps
Day 3
Muscle Group
Exercise
Sets/Reps
Day 6
Muscle Group
Exercise
Sets/Reps
Cardiovascular Training:
Day 1
Exercise
Distance/Time
Day 4
Exercise
Distance/Time
Day 2
Exercise
Distance/Time
Day 5
Exercise
Distance/Time
Day 3
Exercise
Distance/Time
Day 6
Exercise
Distance/Time