IMPLEMENTING AN EXERCISE PROGRAM/FITNESS TRACKING KIN 101 Fall 2013 IMPLEMENTING AN EXERCISE PROGRAM/FITNESS TRACKING Please use the following rubric to determine how each of you will construct and implement your own personal exercise program (Due Tuesday Dec 3rd). This will help each of you stick to your exercise program as well as help you to utilize different accessible tools to keep track of your fitness progress. Please provide the adequate information required for each of the following steps in implementing an exercise program: STEP 1: Set ONE smart goal for one of the following fitness components: Cardio, balance, flexibility, & muscle endurance/muscle strength. STEP 2: Select THREE different activities you will do that are specific to your goal! (examples: running, swimming, push-ups, standing on one foot with eyes closed, etc?) Go online and research different exercises that will target the muscles you want to exercise. STEP 3: Select the frequency, intensity and time (if necessary) that you will perform these activities in order to reach your goal. This includes how many days a week, weights, sets, reps, and specific exercises you will perform. STEP 4: Please Identify 3 mini-goals and 3 mini-rewards that you will aim to achieve and receive. This is easy if you set up weekly or bi-weekly goals and rewards. STEP 5: List 3 different lifestyle changes you can make in your individual life to increase the amount of physical activity you are including in your life. STEP 6: List 3 different tools you can use to help monitor and track tour progress (these can include Microsoft excel spreadsheets, workout logs, or apps on your phone). If you use phone apps please list specific apps that you can use. STEP 7: List 2 ways that you are going to keep yourself motivated to stick with your program. NOTE: This assignment will take place of the fitness tracking assignment and will be worth 30% of your grade, so be specific and detailed with your responses!