Travis Birch Unit 15 assignment 4
This client is a moderately fit person who is trying to get into the next level of fitness so they can get into better events. They want to improve on the cardiovascular fitness s
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Cardio circuit- The client will be Rest Day On this day the On this day the client Rest Day The client will be doing a
Shuttle runs 30 doing swimming client will be will be jogging. They treadmill run on this day.
seconds- sprinting on this day. They cycling. They will will start by jogging for They will start by doing
Steps ups- 10 will do either laps start by doing a 10 minutes; they will 10 minutes at a speed of
repetitions or lengths. 10 minutes of be using 70% to 80% 5 MPH. the client should
Treadmill run- 30 This will do 10 cycling at a speed of their maximum be working at 70% of
seconds minutes with rest of 10 MHP. The heart rate. This is their maximum heart
Star jumps- 10 period half way client will be focusing on rate. The client will not
repetitions through the working at 70% to cardiovascular have a rest period as the
Skipping- 30 seconds allocated time. 80% of their endurance, which will will be doing continuous
The client should take The client should maximum heart increase the clients training. Therefore this
a 30 second rest be working at rate overall fitness levels will allow the
between each activity 70% of their they will be doing cardiovascular system to
on the circuit. maximum heart this activity be worked with oxygen as
The client should be rate(training zone they will be working
working at 70% of their 2), by doing this it aerobically, which the
maximum heart rate will focus on the client wants to improve
this is so that the client cardio system on.
will be using the cardio
system effectively so it
will help to improve
from continuous work.
Week 2 Cardio circuit- Swimming on this Rest Day On this day the On this day the client Rest Day On this day the treadmill
Shuttle run- 40 day. They will do client will be will be jogging. They run will be done for 20
seconds either laps or cycling. They will will start by jogging for minutes at 10 MHP. The
Steps ups- 15 lengths. start by doing a 20 minutes; they will client will have a 5
repetitions This will do 20 20 minutes of be using 70% to 80% minute rest half way
Treadmill run – 40 minutes with rest cycling at a speed of their maximum through the time. They
seconds period half way of 10 MHP. The heart rate. This is will be working in training
Star jumps- 15 through the client will be focusing on zone 2 as they will be
repetitions allocated time. working at 70% to cardiovascular working 70% to 80% of
Skipping- 40 seconds The client should 80% of their endurance, which will their maximum heart rate
The client should take be working at maximum heart increase the clients
a 25 second rest 70% of their rate overall fitness levels
between each activity maximum heart
and they should still be rate(training zone
This client is a moderately fit person who is trying to get into the next level of fitness so they can get into better events. They want to improve on the cardiovascular fitness s
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Cardio circuit- The client will be Rest Day On this day the On this day the client Rest Day The client will be doing a
Shuttle runs 30 doing swimming client will be will be jogging. They treadmill run on this day.
seconds- sprinting on this day. They cycling. They will will start by jogging for They will start by doing
Steps ups- 10 will do either laps start by doing a 10 minutes; they will 10 minutes at a speed of
repetitions or lengths. 10 minutes of be using 70% to 80% 5 MPH. the client should
Treadmill run- 30 This will do 10 cycling at a speed of their maximum be working at 70% of
seconds minutes with rest of 10 MHP. The heart rate. This is their maximum heart
Star jumps- 10 period half way client will be focusing on rate. The client will not
repetitions through the working at 70% to cardiovascular have a rest period as the
Skipping- 30 seconds allocated time. 80% of their endurance, which will will be doing continuous
The client should take The client should maximum heart increase the clients training. Therefore this
a 30 second rest be working at rate overall fitness levels will allow the
between each activity 70% of their they will be doing cardiovascular system to
on the circuit. maximum heart this activity be worked with oxygen as
The client should be rate(training zone they will be working
working at 70% of their 2), by doing this it aerobically, which the
maximum heart rate will focus on the client wants to improve
this is so that the client cardio system on.
will be using the cardio
system effectively so it
will help to improve
from continuous work.
Week 2 Cardio circuit- Swimming on this Rest Day On this day the On this day the client Rest Day On this day the treadmill
Shuttle run- 40 day. They will do client will be will be jogging. They run will be done for 20
seconds either laps or cycling. They will will start by jogging for minutes at 10 MHP. The
Steps ups- 15 lengths. start by doing a 20 minutes; they will client will have a 5
repetitions This will do 20 20 minutes of be using 70% to 80% minute rest half way
Treadmill run – 40 minutes with rest cycling at a speed of their maximum through the time. They
seconds period half way of 10 MHP. The heart rate. This is will be working in training
Star jumps- 15 through the client will be focusing on zone 2 as they will be
repetitions allocated time. working at 70% to cardiovascular working 70% to 80% of
Skipping- 40 seconds The client should 80% of their endurance, which will their maximum heart rate
The client should take be working at maximum heart increase the clients
a 25 second rest 70% of their rate overall fitness levels
between each activity maximum heart
and they should still be rate(training zone
