Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week Pre Active Introduction Sprints Rest Day Rest Day Rest
1 Fitness Recovery to Weights and Bike (Active) (passive) (Active)
Testing (Indoor and gym riding Bike ride/ /Game
Beep Test Soccer, 2 machine 65% walk
5km run x 30 course/demo
Core minutes,
testing 5 minute
Upper break)
body
/shoulder
testing

Week Active Rest Day Free weight HITT Rest Day Rest Day Rest
2 Recovery (Active) circuit circuit (Active) (passive) (Active)
(Indoor Bike (shoulders/ workout Bike ride/ /Game
Soccer, 2 ride/walk upper) 60% x (25 walk
x 30 3/ Row Minutes)
minutes, 5 machine
minute
break)

Week 10km Rest Day Weights Leg HITT Rest Day Rest Day Rest
3 continuou (Passive) Day circuit (Active) (passive) (Active)
s run no Leg Press/ workout Bike ride/ /Game
rest (45 Leg (35 walk
minutes) Extension minutes)
65%
3x reps
15-30

Week 12km Rest Day Core Building HITT Post Rest Day Rest
4 continuou (Active) Day 65% circuit Fitness (passive) (Active)
s run no Bike ride/ Plank/ workout testing /Game
rest (50 walk Crunches (45 Beep
minutes) minutes) Test
5km run
Core
testing
Upper
body
/shoulder
testing
Explain the relationship between physical activity, fitness and healthy
lifestyle.

There is a definitive link between physical fitness and good health. If you are a physically fit
person, then most likely you are a healthy person in the general sense unless, in pursuit of
health, you have injured yourself or have reached a constant level of exhaustion from
exercising leading to poor health. For example, a pro bodybuilder or a pro powerlifter or
weightlifter with plenty of muscle may not be a healthy person inside due to chronic
exposure to muscle building and performance enhancing chemicals. He or she may look
“physically fit” but not healthy based on fitness testing.

If you have increased your lungs and heart capacity naturally, using sports and physical
exercises (combined with a good diet), then you are a healthier person enjoying the benefits
of a healthy blood pressure, low body fat percentage and you possess higher than usual
stamina and endurance. Extensive research has shown that there are measurable physical
and mental health benefits to engaging in regular physical or fitness activity. According to
the Center for Disease Control (CDC), regular physical activity can help millions of
Individuals suffering from a variety of illness. ​For individuals struggling with diseases or
chronic conditions such as these, regular exercise can have a tremendous positive
effec​t on alleviating many of their symptoms.While we have little control over what others do
in terms of physical fitness.

We do have control over our own health and well-being. “At CrossFit, we see the clear
connection between health and wellness and fitness. Supporters of the CrossFit approach
support the idea that every measurable value of health can be placed on a continuum that
ranges from sickness to wellness to fitness. In fact, we believe that fitness, if done correctly,
can provide a great margin of protection against the ravages of time and disease.” (Robert
Selders, Jr.)
Explain why it is important to implement safety parameters into a fitness
program Use examples from your program (Part A) to support your
response.

There are many different safety parameters that individuals can undertake while undergoing
a fitness program, these parameters can affect an individual even before they start the
fitness program, As the use of pre-screening form to identify whether you are at a higher risk
of experiencing a health problem during physical activity. This is a filter or ‘safety net’ to help
decide if the potential benefits of exercise outweigh the risks for you. Ensure you read
through pre-screening form before you embark on a physical activity or exercise program.

The importance of an Introduction to Weights and gym machine course/demo (Week 1,

Wednesday) is a crucial part of any fitness program as it lowers the risk of an injury
occurring and displays correct form to obtain the best results, when deciding if any exercise
is safe, you need to consider the technique used as well as your individual condition, such
as injury history and fitness level.

Making sure you have at least one recovery day, preferably two, every week. Remember
that injuries need rest – trying to ‘work through’ the pain will cause more damage to soft
muscle tissue and delay healing. Don’t ignore your body’s signals of fatigue, discomfort and
pain as your body is your signals are the key to improving health as you start to delay the
signs of fatigue and discomfort you can consider yourself ‘healthier’ then you were before.

Provide a detailed analysis of an effective 45-minute session plan from

your program that targets one of the health components of fitness
(cardiorespiratory endurance, muscular strength, muscular endurance body
composition, flexibility).

Week 4 Thursday
HITT Circuit Workout (40/20)
This advanced high intensity interval workout is perfect for burning extra calories to get rid of
stubborn menopause weight gain. This workout involves doing 4 high intensity or anaerobic
exercises for 40 seconds, followed by 20 seconds of rest, repeating that two times. Choose
one Set for a shorter workout or complete all four for an intense 45-minute workout.

Circuit 1 - Long Jumps

Side Knee to Side Kick
Do this move on the other side during the second circuit.
Side to Side Jumping Lunge
Repeat for 40 seconds, then rest for 20 seconds.
Burpees
Do each exercise for 40 seconds, resting 20 seconds in between. Repeat twice for a total of
8 minutes.
Rest for 30-60 seconds 

Circuit 2 - Speed Skaters

Sit and Stands
Repeat for 40 seconds and rest for 20 seconds.
Toe Taps to Step
Alternate fast feet for 40 seconds and rest for 20 seconds.
High Knee Jogs
Do each exercise for 40 seconds, resting 20 seconds in between. Repeat twice for a total of
8 minutes.
Rest for 30-60 seconds
Puddlejumpers
Repeat for 40 seconds and rest for 20 seconds.
Squat Jumps
Repeat for 40 seconds and rest for 20 seconds.
Plyo Lunge
Repeat for 40 seconds and rest for 20 seconds.
Ski Abs
Do each exercise for 40 seconds, resting 20 seconds in between. Repeat twice for a total of
8 minutes.
Rest for 30-60 seconds
Line Taps
Repeat for 40 seconds, resting for 20 seconds.
Mountain Climbers
Repeat for 40 seconds and rest for 20 seconds.
Ice Breakers
Continue alternating sides for 40 seconds, resting for 20 seconds.
Lunge Jumps
Continue for 20 seconds, switch sides for 20 seconds and rest for 20 seconds.