Assignment – Designing a Personal Exercise Program
A. Identify 10 reasons why you should exercise on a regular basis? Try to identify how exercise will
improve your current health.
1. Increases overall energy levels, helping me stay alert and focused throughout the day.
2. Enhances mental health by Easing the mental pressure from school, exams, and daily
responsibilities, reducing symptoms of stress, anxiety, and depression.
3. Improves sleep quality, allowing for more restorative rest.
4. Helps maintain a healthy weight and reduces excess body fat
[Link] cognitive function and focus, which is beneficial for academic performance.
6. Enhances mood and emotional state, lifts my spirits and reduces anxiety, especially during
stressful weeks.
7. Builds strength and endurance which improves my performance in sports
8. Promotes Better Posture and Alignment
9. Creates routine, adds structure to my week and helps me feel more organized.
10. Boosts confidence Feeling stronger and healthier improves how I carry myself.
B. Identify 4 personal barriers/excuses of why you do not exercise on a regular basis?
1. Lack of time, balancing hockey, studying, and other responsibilities makes it hard to prioritize
exercise.
2. Low motivation, it’s easy to put off workouts, especially when I’m feeling tired or
overwhelmed.
3. No consistent routine, my schedule changes a lot, which makes it difficult to stick to a regular
workout plan.
4. Feeling self-conscious, Sometimes I feel uncomfortable exercising in public spaces like gyms.
C. Identify 5 strategies that you feel would help you adhere to an exercise program.
1. Scheduling workouts like appointments, blocking off time in my calendar and planning out
what muscle group to work out when makes it harder to skip.
2. Starting with short, manageable sessions, keeping workouts around 45 minutes long makes
them feel more doable.
3. Finding activities I enjoy, choosing things like going on runs outside when its warm keeps it
fun.
4. Working out with a friend, having someone to exercise with adds motivation and
accountability.
5. Tracking progress, using a fitness app and my apple watch rings to see improvements helps
me stay motivated.
D. Imagine that you will follow a personalized exercise program for one year. How do you see yourself
after one year of training? How do you feel? How do you look? What are the changes that you will have
experienced?
After a year of sticking to a consistent exercise program, I see myself feeling stronger, more
confident, and overall healthier. I’d hope to have gained noticeable muscle and improved my
strength in a way that supports both daily life and my athletic goals; for example my running
performance would be a lot better, I’d have more stamina, faster pace, and quicker recovery,
which would allow me to make farther distances and hit faster PRs. A year of consistent exercise
would also boost my performance as a hockey goalie as well, I’d be more powerful and reactive
on the ice, with sharper movements and better endurance to make those key saves for my team.
I’d also be better rested and more energized for school, with improved focus, less stress, and a
stronger sense of balance between academics and my health. I also see myself looking more
toned and athletic, with visible muscle definition that reflects the effort I’ve put in. Overall, I’d
carry myself with more confidence, feel better in my own body, and have a healthier, more
balanced lifestyle.
E. What type of activities can you see yourself doing on a regular basis? What type of exercise program
can you see yourself “actually” following on a regular basis? (i.e. jogging 30 minutes 3 days each week /
weight training 2 days each week)
Weight training + 30 mins of cardio 2-3 days a week
Hockey practices/ games 3-4 days each week
F. How much time can you or are you willing to commit to following an exercise program?
Frequency (which days): Monday, Wednesday, Sunday
Durations of time: 1 hr
G. What are your training objectives – what would you like to work on? Identify areas that you would
like to focus on now. (Put an X next to all that apply)
Cardiovascular Fitness? _x_ Muscle Mass? _x_ Posture? __
Weight / Fat loss? __ Health Improvement? _x_ Flexibility? _x_
Stress Relief? _x_ Muscular Endurance? _x_ Sport Performance? _x_
Muscular Strength? _x_ Muscle Firmness? __
H. Additional Comments:
I currently follow a workout plan already for hockey as well as training my cardio for running that I do in
summer.
