Santa Monica College Fitness Goal and Program Paper This week you analyze your fitness goals and create a workout game plan. When you have completed your a

Santa Monica College Fitness Goal and Program Paper This week you analyze your fitness goals and create a workout game plan. When you have completed your assignment you will be required to email two components to me: SMART goals and FITT training program. I attached the assignment details, template, and an example of what it should look like. Fitness Goal and Program- Template
S – I would like to lose 3% body fat. I am not looking to lose weight at this point, just
decrease the amount of fat I have on my body.
M – I will test my body fat every Sunday morning with a handheld body fat analyzer
(bioelectrical impedance). First, I will weigh myself before performing the body fat
analysis, as it is required to enter your current weight on the machine. I understand
that the body fat analyzer is an estimate and can be vary slightly due to hydration
levels.
A – I am currently at 12% body fat and I have been under 10% body fat many times
in my life.
R – 2 months to accomplish this goal will be a challenge, but I know this is possible
with a strict diet and a consistent workout routine. It will help that my wife is
planning to work on a specific fitness goal at the same time so we will be able to
encourage either other along the way.
T – I would like to accomplish my fitness goal within 2 months (8 weeks).
F – I will perform resistance training 3 days per week, circuit training 1 day per
week, and cardiovascular exercise (running) 2 days per week. There will be times
that I lift weights and run or sprint on the same day due to time conflicts and
vacation.
I – I plan to run at a moderate pace once a week. However, there are many hills near
my house so parts of the run will be of higher intensity. The second cardiovascular
day will be mostly sprints at maximal intensity. The resistance training session will
include heavy and moderate weights. One day a week I plan to do circuit training
that I will classify as moderate to high intensity.
T – I plan to run for 20-30 minutes one day a week. The sprinting workout will
consist of 5-10 sprints with jogging or body weight exercises in between repetitions.
The resistance-training program will be designed so that I perform 1-5 repetitions
for my heavy lifts and 8-15 repetitions for the assistance exercises. The primary lifts
will consist of 4-6 sets, and all exercises will be executed for 3 sets. On average the
circuit training session will last about 20 – 30 minutes.
T – The cardiovascular training will consist of running and sprinting. The
resistance-training program will include squats, deadlifts, glute/hams, pull-ups,
rows, bench press, shoulder press, hanging leg raises, and Olympic lifts. The circuittraining program will include body weight exercises (squats, push ups, etc),
kettlebells, sleds, and running.
Fitness Goal and Program
After reading the content from the Physical Activity section hopefully you feel more
confident understanding of how to set specific fitness goals and design a program to
accomplish those goals. For this assignment you will be asked to come up with a
specific goal (SMART goal). Also, you will be asked to design a workout program
based on that goal using the FITT Principle.
Even though changing your diet will be the most important step for improving
various fitness goals such as weight loss, this project will only focus on utilizing
exercise to meet your SMART goal. Therefore, you do not need to discus changes to
your diet in the FITT principle section of this assignment. You should have
addressed dietary issues in the previous nutrition assignment.
Grading Criteria
SMART Goal
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25 Points
1. A specific statement is made for each letter of SMART
2. Incomplete fragmented sentences will not count and you will lose
points
3. The fitness goal must be very specific
a. “I would like be more fit” does not count as a specific goal
4. Mention how you will specifically measure your outcomes
5. Is the goal achievable and realistic in the time frame you mentioned
and based on your current fitness habits
6. Did you include a specific time frame to accomplish this goal
20 Points – Missing/incomplete – any one of the components listed above
15 Points – Missing/incomplete – any two of the components listed above
5 Points – Missing/incomplete – any three of the components listed above
0 Points – Did not include a SMART goal or very little effort was put forth to
complete this section of the assignment
FITT Principle
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25 Points
1. A specific statement is made for each letter of the FITT principle
2. Incomplete fragmented sentences will not count and you will lose
points
3. You specifically listed the number of times per week you will execute
the workout program
4. Include a description of the intensity of your workout – if you are
doing cardiovascular exercise describe the intensity or speed and if
you are performing resistance training state if the workout program
will be easy, moderate or heavy
5. List how many minutes or repetitions each exercise will be
6. Specifically list the type of cardiovascular exercise or name of strength
exercises
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7. Finally, all aspects of your exercise program (FITT) must match your
goal.
20 Points – Missing/incomplete – any one of the components listed above
15 Points – Missing/incomplete – any two of the components listed above
5 Points – Missing/incomplete – any three of the components listed above
0 Points – Did not include a training program using the FITT principle or
very little effort was put forth to complete this section of the assignment
Fitness Goal and Program- Template
S–
M–
A–
R–
T–
F–
I–
T–
T–

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