subject: Physical fitness and wellnessMake a schedule for 16 week (4 months) write down for each...

Question

subject: Physical fitness and wellnessMake a schedule for 16 week (4 months) write down for each week a physical activities to achieve physical fitness, physical wellness, increase strength, build muscle, increase flexibility, develop cardiovascular fitness and lose the extra fats.Explain the frequency, intensity, time, type of exercises, overload, Dose-response & progression in 2 paragraph.2 pages (first page schedule, second page the explanation)
	
Document Preview: Week 1Week 2Week 3Week 4MarchAprilMayJune

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1 

 Week 1 Week 2 Week 3 Week 4 
March  Cardio – 15 
minutes per day 
 Stretching -10 
minutes after 
workout 
 Abs, crunches, 
sides, legs, 
arms. 
 Cardio -20 
minutes each 
day 
 Abs and 
crunches 
 Cycling, cross-
channel, 
treadmill. 
 Stretching 
and jumping 
jacks -10 
minutes 
 Cardio 
(cycling and 
brisk 
walking- 20 
minutes) 
 Sides, weight 
lifting, arms, 
shoulders 
(15 reps 
each) for 30 
minutes 
 Abs – half 
crunches, full 
crunches (20 
reps  each) 
 Swimming, 
Bowling, 
cycling, Zumba 
classes for 30 
minutes. 
 Walking daily 
for 20 minutes 
 Abs and sides 
for 20 minutes 
 Weight circuit 
training with 5 
kgs. dumbells 
 Jumping jacks, 
burpees, and 
side rolling for 
5 minutes. 
April  Cardio training 
for 15 minutes 
each day 
 Cross crunches 
and jumping 
jacks on 
alternate basis 
 Arms and chest 
with 15 reps 
each in a session 
 Cardio 
including 10 
minutes in 
each session. 
 Weight 
trainings for 
30 minutes 
 Abs, legs, 
chest, arms, 
shoulders, 
crunches. 
 Cardio 
exercises – 
10 minutes 
each day 
 Arms and 
chest – 
weight 
training with 
10 kgs 
dumbells 
 Legs and 
shoulders 
training with 
7.5kgs 
dumbells 
 Cardio (cycling 
and brisk 
walking- 20 
minutes) 
 Sides, weight 
lifting, arms, 
shoulders (15 
reps each) for 
30 minutes 
 Abs – half 
crunches, full 
crunches (20 
reps  each) 
May  Cardio including 
20 minutes in 
each session. 
 Weight trainings 
for 30 minutes 
Abs,

subject: Physical fitness and wellness Make a schedule for 16 week (4 months) write down for each week a physical activities to achieve physical fitness, physical wellness, increase strength, build...

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