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Fitness Program: Devise, Implement and Evaluate

The document outlines a fitness program devised by an individual to improve their physical fitness and bodily goals over a 2.5 year period since high school. Their goals are divided into physical fitness goals, such as increasing speed, strength, endurance and balance, and bodily goals like increasing muscle definition and weight. The individual provides their current abilities and targets for each goal. They have been implementing a fitness plan since January 2021 using a variety of exercises like running, pushups, squats and planks, averaging over 20 hours a week, to optimize their fitness in the most efficient way possible.

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Max Macdonald
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38 views2 pages

Fitness Program: Devise, Implement and Evaluate

The document outlines a fitness program devised by an individual to improve their physical fitness and bodily goals over a 2.5 year period since high school. Their goals are divided into physical fitness goals, such as increasing speed, strength, endurance and balance, and bodily goals like increasing muscle definition and weight. The individual provides their current abilities and targets for each goal. They have been implementing a fitness plan since January 2021 using a variety of exercises like running, pushups, squats and planks, averaging over 20 hours a week, to optimize their fitness in the most efficient way possible.

Uploaded by

Max Macdonald
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Fitness Program: Devise, Implement and Evaluate

Devise

Background
Whilst completing my studies at NIDA this year, I have consistently averaged more than 20
hours of exercise a week. Fitness/exercise have always been a big part of life growing up
and have been a necessity to my wellbeing since year 12. I grew to see physical health and
exercise as an escape from the rest of the world, and a key factor to the maintenance of my
mental health. It is largely for this reason I push myself to the extent I do.

Having graduated high school at the end of 2018, I have put on 18 kilograms of muscle (2.5
since starting at NIDA). I completed high school a competitive track and field athlete at the
weight of 50kg. I currently weigh 68.8kg. Although I was doing a lot of fitness for my
athletics and cross country in the latter part of high school, it was all cardio; and running
60km a week was never going to allow me to gain weight.

Over the past 2.5 years I have gained a relatively thorough understanding of how my body
operates and deals with physical stresses, and over the past year have been refining the
ways to optimise my fitness to reach my goals in the most efficient way possible. I have
been working towards my current fitness goals using a fitness plan that I created in January
2021 – and have been implementing since the beginning of this course. My fitness goals can
be divided into two categories: Physical Fitness, Bodily goals.

Physical Fitness
 To be able to run at 23km/hour on a treadmill for 4 minutes straight consistently.
(Currently 1.5 mins)
 To have a standing vertical jump of 90cm, and a running vertical jump of 100cm.
(Currently, 81cm and 91cm respectively)
 To be able to do 100 straight push ups at 1 per second. (Currently 42)
 To be able to 50 straight chin ups in any grip or position. (Currently 22)
 To be able to do a 10-minute plank. (Currently 6.75mins)
 To be able to do a chin up bar hold for 4 minutes. (currently 2.3mins)
 To be able to do 3 sets of 100 calf raises a day (currently 3 sets of 70)
 To be able to stand on yoga balance ball for 2 minutes each foot, with weights
(16kg). (currently 30 seconds, no weight)
 To be able to do Cathie Goss’ ‘hundreds’ ab workout for a thousand (Currently 410)
 To be able to do Troy Honeysett’s 20-exercise workout set for 30 seconds each
exercise 8 times in a row; 4 times up and back. (Currently 4 times)
 To do 300 push ups a day, consistently (Currently 200)
 To do 80 chin ups a day (Currently 40)
 To do 500 squats a day, consistently (Current 300)
 To do 400 standing calf raises a day (Currently 250)
 To do 200 sitting calf raises a day (Currently 0)
 To do 6 minutes of balance ball standing (currently 1min)
Bodily Goals:
 To weigh 75kg. (Currently 68.8kg)
 To get my fat percentage down to 8%. (Currently 9.1%)
 To increase the tone + strength of lower abs to have visible 8-pack (Currently 6-pack)
 To increase the visibility of the long, lateral and medial Triceps muscles.
 To increase the visibility of the Brachioradialis muscle in the forearm.
 To increase the visibility of the inner and upper Pectoral muscles.
 To increase the visibility of the Deltoid muscles.
 To increase visibility of ‘Calf’ and ‘Quad’ muscles.
 To increase tone of Oblique and Latissimus Dorsi muscles. (lower back and sides)
 To increase Proprioception and foot strength.

Exercise Regime (past 3 months)

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