Designing a Program Purpose: To design a personal cardiovascular training program. Method: List any special equipment needed for this activity. Be sure to include warm-up and stretching activities. Complete your workout plan for the week. Make sure to take and record your pre and post heart rate. Make sure to provide your workout plan you created and what you completed. Discussion: 1. What was your pre- and post- heart rate? What range were you in during most of your workout? Why do you think that was? 2. Was your plan reasonable? Were you able to complete the plan you created? Did you enjoy the workout you created? Do you see yourself continuing with this plan? Explain why or why not. 3. Discuss strategies for dealing with issues that may conflict with your exercise plan. Option #2: Heart Monitor Workout Purpose: 1. To learn the effectiveness of a heart monitor. 2. To become knowledgeable about combining a cardiovascular workout with a resistance workout. Method: 1. Determine what type of activity you will engage in. Be sure to include cardio and resistance exercises. 2. Determine the frequency (how often per week) and duration (minutes per session) of your activity. List any special equipment needed for this activity. Be sure to include warm-up and stretching activities. Complete your workout plan for the week. Make sure to provide your workout plan you created and what you completed. An example workout might look like this: Leg press Jog 2 minutes Bench press Stair master 2 minutes Leg extension Rowing machine 2 minutes Bicep curls Treadmill 2 minutes Leg curls Bike 2 minutes Tricep extension Jog 2 minutes Calf raises Stair master 2 minutes Lat pulldown Rowing machine 2 minutes Bent rows Bike 2 minutes Abs or crunches Jog 2 minutes 5-minute jog or walk Cool down at the end of the workout 510 minutes stretch Discussion: 2. How did you heart rate change throughout the workout? (If your monitor graphs your workout you can just provide the graph.) Why did these changes occur when they did? 3. Do you think using a heart rate monitor is valuable. Why or why not? 4. Was your plan reasonable? Were you able to complete the plan you created? Did you enjoy the workout you created? Do you see yourself continuing with this plan? Explain why or why not. Select either Set A or Set B below and respond to all of the questions in the set you choose. Set A Questions 1. In what ways has your diet changed during different stages of your life? 2. What advice would you give an athlete trying to maintain a low body weight for a sport? Set B Questions 1. What do you think is the best way to promote healthy eating habits in kids? 2. What advice would you give a female athlete who wants to become pregnant but has stopped having regular menstrual periods? Select either Set A or Set B below and respond to all of the questions in the set you choose. Set A Question 1. Have you ever had a friend who struggled with an eating disorder? If so, how did it affect your relationship? (DO NOT pick this question if you have not had a friend struggle with an eating disroder.) Set B Question 1. Why do you think nonfood issues (such as stress, going away to college, being a successful athlete) manifest into an eating disorder? That is, what are some benefits of having an eating disorder? What are some costs (emotional, physical, and financial)? These are two other separate questions.
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