1. Creating A Workout Routine
By James Thornberg

2. Goal
My Goal Is To Be Able To Bench Press 175 Pounds By May Of Next Year. To Keep Myself Motivated I Will Reward Myself If I Achieve My Goal. My Reward Will Be A Brand New Video Game.
This Is A Genuine Goal Because It’s Measurable And Realistic. I Will Be Working Especially Hard On Exercising My Chest Muscles To Achieve My Goal, But I Will Also Be Exercising The Other Various Muscle Groups Of My Body By Following The Guidelines Of The Physical Activity Pyramid And The F.I.T.T. Formula.

3. Frequency Intensity Time/Duration Type
F.I.T.T. Formula
Frequency Intensity Time/Duration Type
The “F” Addresses How Often You Perform The Exercise Session . The “I” Addresses The Intensity Of The Exercise Session. The First “T” Addresses How Long Each Session Will Last Or How Many Reps Are In Each Session. And The “Second “T” Addresses The Type Of Exercise You Choose And Which Muscle Groups They Affect. To Have A Successful And Well- Rounded Exercise, This Formula Must Be Present.

4. Basics Of A Physical Activity Program
The Following Is Very Important And Must Be Considered When Participating In Any Exercise Routine:
1. Overload – Is Working The Body Harder Than It Is Normally Worked, This Can Be Achieved By Doing Repetitious Sets Of 6-12.
2. Progression – Is The Gradual Increase In Overload Necessary To Achieve Higher Levels Of Fitness. After An Exercise Becomes Easier, Increase Duration Of Activity, Weight, Or Number Of Repetitions Per Set.
3. Specificity – Are The Particular Exercises And Activities That Improve Particular Areas Of Health-Related Fitness. For Example, Resistance Training Builds Muscular Strength And Endurance While Aerobic Activity Improves Cardio Respiratory Endurance.

5. Post/Pre Exercise Stages
Two Of The Most Important Stages In Exercises Are Also The Most Frequently Forgotten. This Can Be Potentially Hazardous As Leaving Them Out Of Your Routine Will Highly Increase The Chance Of Injury.
The Warm-Up
The Warm-Up Is An Activity That Prepares The Muscles For Work, And Is The First Stage In Any Exercise Routine. This Includes Stretching The Muscle Area You’re Going To Work Out And Gradually Building Up Pace When Doing Aerobic Exercise. This Stage Precedes The Workout Which Follows That F.I.T.T. Guidelines. Leaving This Stage Out Will Increase The Chance Of Straining Or Tearing Muscles Or Tendons.
The Cool-Down
Is An Activity That Prepares The Muscles To Return To A Resting State. Ending A Work-Out Abruptly Can Cause Your Muscles To Tighten And May Cause Headache Or Much More Severe Symptoms. Begin By Slowing Down The Pace Of The Activity For Several Minutes Finish With Several Minutes Of Stretching. This Is The Final Stage Of The Exercise Routine.

6. How I Will Be Using The F. I. T. T
How I Will Be Using The F.I.T.T. Formula, Physical Activity Basics, And Pre/Post Exercise Stages
I Will Be Working Out 4 Days A Week, With One Day Of Rest In Between Each Day Of Exercise. Once The Activity Becomes Easier I Will Increase The Time Of Each Session, Increase The Number Reps Per Set, Or Weight. (Frequency/Progression) My Resistance Exercise Will Consist Of The Range Of 10 Reps Through Failure. My Cardio Respiratory Exercises Will Last From 15 Minutes Through 30 Minutes. (Intensity/Overload) Each Session Of Exercise Will Last From 40 Minutes To An Hour Depending On My Pace Or The Muscle Group I’m Exercising. (Time/Duration) I Will Be Exercising Each Of My Muscle Groups By Following The Guidelines Of The Physical Activity Pyramid Which Include Flexibility, Anaerobic Exercises, Aerobic Exercise And Minimal Sedentary Activities. (Type/Specificity/Warm-Up/Cool-Down)

7. Safety
Several Safety Precautions And Necessities Must Be Considered Before And During The Participation Of A Workout Routine. The Next Two Slides Will List And Explain Them.
Nutrition & Hydration
Be Sure To Eat Healthy Foods That Will Provide Your Body With The Proper Energy Necessary To Participate In The Exercise. It Is Also Very Important To Stay Hydrated By Drinking Plenty Of Water Throughout The Entire Exercise Routine.
Adequate Rest
It Is Extremely Important To Receive At Least 8-10 Hours Of Sleep Every Night, Especially When Participating In A Workout Routine. Getting Inadequate Rest Will Increase The Chance Of Error And Injury.
Harmful And Nutritional Substances
Substances Such As Anabolic Steroids, Illegal Narcotics, Tobacco, And Alcohol Are Not Only Highly Dangerous, But Can Damage Your Health. Also They Are Forbade By The Law And Athletic Organizations, Therefore Should Be Avoided. However, Nutritional Substances Such As Daily Vitamins Are Helpful When Achieving And Maintaining Good Health But Must Be Taken In Moderation According To The Prescribed Dosage.

8. Safety Continued All Injuries Should Be Reported To An Adult
These Precautions Are Very Important And Greatly Reduce The Chance Of Minor Or Serious Injury.
Health Screening
It Is Very Important To Be Diagnosed By A Medical Professional To Ensure That You Do Not Have A Condition Or Illness That Could Impair Your Ability To Participate In The Activity. They Will Also Make Sure You Understand Your Limits And Have Proper Safety Equipment. All Of This Will Greatly Reduce The Possibility Of Injury.
Personal Safety
It Is Very Important To Consider The Time And Place Of Where You’ll Be Exercising. When Jogging, It Is Best To Jog During Daylight Hours, When Playing Sports, Proper Safety Equipment Should Be Worn, And When Weight Lifting, A Spotter Should Be Present. It Is Also Important To Consider Weather Conditions And Dress Appropriately For Them.
Using Proper Equipment
Before Beginning A Routine, An Inventory Of Required Equipment Must Be Checked. For Sports, You Must Have Safety Gear Such As Helmets And Athletic Shoes. Also Athletic Cups Or Sports Bras Will Decrease Injury For Each Gender. Also Appropriate Clothing For The Activity Must Be Worn.
All Injuries Should Be Reported To An Adult
(Coach, Parent/Guardian, Physician)

9. Safety Precautions I Must Consider
My Exercise Program Will Require A Weight Set For Bench Press, And A Spotter To Prevent Injury. For Jogging, I Will Require A Pair Of Running Shoes. It Is Important To Jog During Daylight Hours And Wear Light Clothing To Reduce The Chance Of Heat Injuries. It Will Be Very Important For Me To Stay Hydrated By Drinking Plenty Of Water And Eat Healthy Foods That Will Provide Me With Energy And Allow Me To Build And Maintain Muscle Mass. I Will Be Taking A Daily Vitamin And Protein Shake Each Day. I Have Already Consulted A Medical Physician And Learned I Am Fit For The Activities I Have Chosen. I Will Also Need To Ensure That I Plan My Schedule So That I Will Be Able To Get 8-10 Hours Of Sleep Each Night.

10. Monitoring Progression
It Is Important To Monitor And Record Your Progression, This Will Help You Stay Motivated And Track How You're Coming Along Physically. It Will Also Allow You To See Where You Are In Comparison To Where You Want To Be By Achieving Your Goa And Where You Started Out. A Way To Do This Is By Creating A Graph Such As The Example Shown Below.

11. Repeat Exercises Every Other Day
My Exercise Routine
3 Sets Of Bench Press (8 Reps Per Set)
3 Sets Of Bicep Curl (15 Reps Per Set)
3 Sets Of Leg Extensions (10 Reps Per Set)
3 Sets Of Squats (15 Reps Per Set)
3 Sets Of Dips (To Failure)
3 Sets Of Push-Ups (To Failure)
3 Sets Of Pull-Ups (6 Reps Per Set)
100 Sit Ups
100 Crunches
30 Minutes Of Jogging/Walking
Start And Finish With Upper And Lower Body Stretching
Repeat Exercises Every Other Day
(48 Hours)

12. The End