1. Muscular Fitness Workouts Write your muscular fitness workouts for all 4 weeks 1 workout per week = upper body 1 workout per week = lower body CORE CAN BE DONE ON EITHER DAY OR BOTH! Demonstrate progression and overload by making appropriate changes in your sets, reps, and/or weight from week to week. Remember our required number of sets for when we are doing an exercise involving the weight machines or dumbbells as we are training for muscular endurance. Your week 1 should be completed using the weights from your muscular fitness lab. Make sure your workouts are targeting the correct muscles. You will need 5-7 exercises for each workout.

2. Cardiovascular Fitness Workouts Write your cardio workouts for all 4 weeks 2 workouts = your event 1 workout = event other than your own Demonstrate progression and overload by making changes in your intensity from workout to workout or week to week. Intensity is distance, time, or it could also be the type (intervals, off-roading, etc) Your GOALS should be your week 4 workouts as that is your competition week. Your baselines should be your week 1 workouts as that is your starting point (remember to multiply though so the distance is correct) Weeks 2 and 3 should help you get from week 1 – week 4. Make sure your workouts are specific. You will need a distance, time, and description of the activity for each workout along with the equipment used!

3. Warm ups and Cool downs Write your warm-ups/cool downs for all 4 weeks There is no requirement for the # of warm ups and cool downs, but make sure they are appropriate for the activities you are doing for your workout that day. Use appropriate stretches for each warm up and cool down. You need 5-7 stretches for each. Your stretches should correlate with the muscles being used during your activities for the day. Make sure your activity is designed to slightly elevate the heart rate and prepare you for activity. Intensity SHOULD BE INDICATED for both warm ups and cool downs. If you are using a key, make sure to insert the symbols into your weekly chart

4. Cover Page Requirements Name Period/Teacher Goal – specific to your event Illustration/design to make the page appealing When finished, make sure to catch up on anything you hadn’t previously completed and check your rubric to make sure you have all included all the necessary information for each component. Cardio workouts Muscular workouts Indication of a rest day each week Warm up and Cool downs Triathlon Prep sheet