Physical Activity Pan
Components of fitness I desire to improve
Health: Endurance, flexibility, and body composition
Skill: Speed and power
Plan to improve components of fitness
The warm up activities will include flexibility exercises that include 5-second jogs, 10-second sit-and-reach tests, and five-second leg and arm muscle stretches.
I intend to improve on my speed, power, and endurance as part of my main activity routine. Here, I will alternate between treadmill runs, 40-yard dashes, 50-meter swims, intensive jumping, and medium rate push-ups on my fitness mat. These tasks will take a duration of between two to fifteen minutes, depending on the exercise.
For the cool down activities, I will engage in a dynamic muscle stretch and wall push-ups for five to fifteen seconds. Alternatively, I may choose to do quick sit-and-reach-reach tests for a minute and a half. I will also measure my body composition using skin fold calipers. After these exercises, I will need a cool glass of water to hydrate.
Facilities and Equipment
Skin-fold calipers, swimming pool, stopwatch, race track, exercise gear, gym, treadmill, fitness mat
Reflection
There are two considerations I made when choosing my components of fitness. The first factor was the importance and relevance of each component based on my lifestyle. Based on this factor, I would only consider those components I felt matched my current schedule. The second factor was the cost of exercising based on time and availability of resources. I figured I should only go for components that allow for availability and accessibility.
The health components of fitness are more important to me than their skill-associated peers. The idea is that I find them highly attainable based on my current schedule and health status. I would also like to monitor my body composition and make necessary changes whenever possible. Finally, I believe that they have the power to push me into taking the skill associated fitness components.
I believe that the plan above is realistic for me. I considered my busy schedule and obstacles that could prevent my achievement capabilities. Notably, I allocated additional time for weekend exercising to suit my availability.
Over the next few months, I intend to increase the maximum time allocations to 30 minutes during weekdays and forty-five minutes during weekends. I also intend to make exercising a part of my routine. Finally, I would like to have my best friend become a personal coach and guide.
