AEROBIC FITNESS My Present Level of Aerobic Fitness is VO2

AEROBIC FITNESS My Present Level of Aerobic Fitness is VO2 max (Lab Test) ___________________ ml/kg/min Aerobic Fitness Level __________________ These scores indicate (what does this number mean) ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ My Goals Related to Aerobic Fitness: _____________________________________________________________ _____________________________________________________________ ____________________________________________________________ My Aerobic Fitness Needs (why am I setting these goals) I need (do not need) to improve my aerobic fitness because ________________________________________________________________________________________________________________________________________________________________________________________________ My Training for Aerobic Fitness will consist of Type of Exercise: ________________________________________________ Intensity of Exercise (How are you measuring intensity?) _____________________________________________ “Hard” days ________________________________________________ “easy” days _________________________________________________ Duration of Exercise _______________________________________________ Frequency of Exercise _____________________________________________ My weekly training schedule for aerobic fitness will look something like this: M T W Th F Sa Su Type Intensity Duration I need to do these things to be successful with this plan: ( how will I be successful) ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ Additional Information or Comments ________________________________________________________________ ________________________________________________________________ Muscle Strength and Endurance My Present Level of Muscle Strength is: Bench / Chest press 1RM______________ Squat /Leg Press 1RM _______________ My Present Level of Muscle Endurance is: 1 minute curl/sit-up test ____________ Which is a(n)_______________ rating 1 minute Air Squat test ____________ Which is a (n) _____________ rating Push-up test ___________ Which is a (n) _____________ rating Burpee test ____________ No rating but hope to see improvement My Goals Related to Muscle Fitness are: _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ My Muscular Strength Needs are: (even though we did not test max strength we will be doing some weight training in the class.) I need (do not need) to improve my muscular strength because ________________________________________________________________________________________________________________________________________________________________________________________________ I need (do not need) to improve my muscular endurance because ________________________________________________________________________________________________________________________________________________________________________________________________ My Training for Muscle strength/endurance/hypertrophy will consist of: (Plan a workout program for when we can get back into the gym/weight room) Exercise % 1RM Sets Reps rest Body parts:______________________________________________________ Number of Exercises per body part: ??__________________________________ Sets per exercise ________________________________________________ Reps per set ____________________________________________________ Resistance used per rep___________________________________________ Days per Week per body part____________________________________ I need to do these things to be successful with this plan: ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ Additional Information or Comments ________________________________________________________________ ________________________________________________________________ Flexibility My Present Level of Flexibility is Sit and Reach Test _____________ inches. Flexibility Level ________________ These scores indicate (what does this mean?) ____________________________________________________________ ____________________________________________________________ My Goals Related to Flexibility: _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ My Flexibility Needs I need (do not need) to improve my Flexibility because _______________________________________________________________________________________________________________________________ My Training for Flexibility will consist of Type of Stretching: ________________________________________________ Intensity of Stretches ______________________________________________ Duration of Stretches ______________________________________________ Frequency of Stretching_____________________________________________ I need to do these things to be successful with this plan: ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ Additional Information or Comments ________________________________________________________________ ________________________________________________________________ Body Composition My Present Body Composition is or BMI (BECAUSE WE ARE NOT FACE 2 FACE DO BMI) % FAT or BMI ___________________ Fat Weight ___________________ Lean Body Weight _____________ Body Weight __________________ Recommended Weight Change ___________________ My Goals Related to Body Composition: _____________________________________________________________ _____________________________________________________________ _____________________________________________________________ My Body Composition Needs I need (do not need) to improve my body composition because ________________________________________________________________________________________________________________________________________________________________________________________________ My plan for improving (maintaining) body composition will consist of _______________________________________________________________ _______________________________________________________________ ________________________________________________________________ I need to do these things to be successful with this plan: ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ answer these based on an average male in his 20s normal workout and keep everything balanced

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