Empfohlen
Weitere ähnliche Inhalte
KĂĽrzlich hochgeladen
KĂĽrzlich hochgeladen (20)
Empfohlen
Empfohlen (20)
Weekly Fitness Schedule and Progress Tracking
- 1. MINGGU 2 HARI TARIKH 1/10/2018 ISNIN 2/10/2018 SELASA 3/10/2018 RABU 4/10/2018 KHAMIS 5/10/2018 JUMAAT 6/10/2018 SABTU 7/10/2018 AHAD AKTIVITI MASA 10am - 12pm Push Up Squat Rest Rest 8am- 10am LSD 3pm- 5pm Obstac le Runni ng Swimming Rest FOCUS Muscular Adaptation Endurance Agility & Power Recovery WORK UP DURATION 30 minutes 50 minutes 60 minutes 50 minutes INTENSITY Low Mid Mid Low RESTING HEART RATE 75 72 74 71 72 73 71
- 2. MINGGU 3 HARI TARIKH 8/10/2018 ISNIN 9/10/2018 SELASA 10/10/2018 RABU 11/10/2018 KHAMIS 12/10/2018 JUMAAT 13/10/2018 SABTU 14/10/2018 AHAD AKTIVITI MASA 10am - 12pm Crunc h Sit up Rest Rest 8am- 10am Runni ng Core traini ng 3pm- 5pm Core Worko ut Rest Rest FOCUS Muscular Adaptation Endurance & Core Core Training WORK UP DURATION 30 minutes 60 minutes 60 minutes INTENSITY Low Low Mid RESTING HEART RATE 70 75 73 70 71 70 73
- 3. MINGGU 4 HARI TARIKH 15/10/208 ISNIN 16/10/2018 SELASA 17/10/2018 RABU 18/10/2018 KHAMIS 19/10/2018 JUMAAT 20/10/2018 SABTU 21/10/2018 AHAD AKTIVITI MASA Rest Rest Rest 8am- 10am Core Traini ng 3pm- 5pm Hill run trainin g 6pm- 7pm Joggin g 6pm- 7pm Joggin g FOCUS Core Endurance Endurance Endurance WORK UP DURATION 60 minutes 50 minutes 50 minutes 50 minutes INTENSITY Mid High Low Low RESTING HEART RATE 76 73 71 74 74 72 71
- 4. MINGGU 5 HARI TARIKH 22/10/2018 ISNIN 23/10/2018 SELASA 24/10/2018 RABU 25/10/2018 KHAMIS 26/10/2018 JUMAAT 27/10/2018 SABTU 28/10/2018 AHAD AKTIVITI MASA Rest 10am- 12pm Power Hurdl e Rest 8am- 10pm Physic al Activi ty 3pm- 5pm Runni ng 9am- 11am Swim ming Rest FOCUS Agility & Speed Muscular Adaptation Recovery Recovery WORK UP DURATION 45 minutes 50 minutes 30 minutes 50 minutes INTENSITY Mid Low Mid Low RESTING HEART RATE 72 74 71 71 70 72 72
- 5. MINGGU 6 HARI TARIKH 29/10/2018 ISNIN 30/10/2018 SELASA 31/10/2018 RABU 1/112018 KHAMIS 2/11/2018 JUMAAT 3/11/2018 SABTU 4/11/2018 AHAD AKTIVITI MASA Rest 10am- 12am 400m Mid Relay Rest 8am- 10am Track Traini ng 6pm- 7pm LSD Rest 6pm- 7pm Joggin g FOCUS Endurance Agility, Speed, Power Endurance Endurance WORK OUT AND EXERSICE DURATION 40 minutes 60 minutes 50 minutes 50 minutes INTENSITY Mid Mid Low Low RESTING HEART RATE 70 69 71 72 73 72 71
- 6. MINGGU 7 HARI TARIKH 5/11/2018 ISNIN 6/11/2018 SELASA 7/11/2018 RABU 8/11/2018 KHAMIS 9/11/2018 JUMAAT 10/11/2018 SABTU 11/11/2018 AHAD AKTIVITI MASA Rest Rest Rest 8am- 10am Track Traini ng 3pm- 5pm LSD 9am- 11am Swim ming Rest FOCUS Speed & Endurance Endurance Recovery WORK OUT AND EXERSICE DURATION 60 minutes 50 minutes 50 minutes INTENSITY Low Mid Low RESTING HEART RATE 71 72 72 72 70 72 73
- 7. MINGGU 8 HARI TARIKH 12/11/2018 ISNIN 13/11/2018 SELASA 14/11/2018 RABU 15/11/2018 KHAMIS 16/11/2018 JUMAAT 17/11/2018 SABTU 18/11/2018 AHAD AKTIVITI MASA Rest Rest Rest 8am- 10am Track Traini ng 3pm- 5pm LSD 6pm- 7pm Joggin g Rest FOCUS Core & Speed Endurance Endurance WORK OUT AND EXERSICE DURATION 60 minutes 50 minutes 50 minutes INTENSITY Mid Mid Low RESTING HEART RATE 73 72 73 75 74 74 74
- 8. MINGGU 9 HARI TARIKH 19/11/2018 ISNIN 20/11/2018 SELASA 21/11/2018 RABU 22/11/2018 KHAMIS 23/11/2018 JUMAAT 24/11/2018 SABTU 25/11/2018 AHAD AKTIVITI MASA Rest Rest Rest 8am- 10am Track Traini ng 3pm- 5pm Fartle k 6pm- 7pm Joggin g 9am- 11am Joggin g Swim ming FOCUS Endurance & Agility Speed Endurance Endurance & Recovery WORK OUT AND EXERSICE DURATION 60 minutes 50 minutes 50 minutes 70 minutes INTENSITY Mid High Low Low RESTING HEART RATE 75 76 73 74 73 74 74
- 9. MINGGU 10 HARI TARIKH 26/11/2018 ISNIN 27/11/2018 SELASA 28/11/2018 RABU 29/11/2018 KHAMIS 30/11/2018 JUMAAT 1/12/2018 SABTU 2/12/2018 AHAD AKTIVITI MASA Rest Rest Rest 8am- 10am Track Traini ng 3pm- 5pm JEDA 9am- 11am Swim ming Rest FOCUS Agility & Endurance Strength Recovery WORK OUT AND EXERSICE DURATION 60 minutes 50 minutes 50 minutes INTENSITY Mid High Low RESTING HEART RATE 73 74 73 72 74 71 72
- 10. MINGGU 11 HARI TARIKH 3/12/2018 ISNIN 4/12/2018 SELASA 5/12/2018 RABU 6/12/2018 KHAMIS 7/12/2018 JUMAAT 8/12/2018 SABTU 9/12/2018 AHAD AKTIVITI MASA Rest 10am- 12pm Race- walkin g Rest 8am- 10am Track Traini ng 8am- 10am Joggin g 6pm- 7pm Joggin g Rest FOCUS Endurance Power & Speed Endurance Endurance WORK OUT AND EXERSICE DURATION 40 minutes 50 minutes 50 minutes 50 minutes INTENSITY Low Mid Low Low RESTING HEART RATE 73 71 72 72 71 72 71
- 11. MINGGU 12 HARI TARIKH 10/12/2018 ISNIN 11/12/2018 SELASA 12/12/2018 RABU 13/12/2018 KHAMIS 14/12/2018 JUMAAT 15/12/2018 SABTU 16/12/2018 AHAD AKTIVITI MASA Rest Rest Rest 8am- 10am Track Traini ng 8am- 10am Joggin g 9am- 11am Swim ming 6pm- 7pm Joggin g FOCUS Endurance & Agility Endurance Recovery Endurance WORK OUT AND EXERSICE DURATION 60 minutes 50 minutes 50 minutes 50 minutes INTENSITY Low Low Low Low RESTING HEART RATE 70 72 73 72 73 71 73
- 12. NAMA : MUHAMMAD AIMAN BIN MOHD ISHAK NO MATRIK : D20142069318 PRE TEST DATA DEMOGRAFI : BERAT BADAN TINGGI BMI RESTING HEART RATE GENDER 77 KG 170 CM 25.1 70 MALE 1) UJIAN BLEEP TEST (KARDIOVASKULAR) ITEM UJIAN TAHAP (LEVEL) ULANGAN VO MAX BLEEP TEST 5.2 1 30.3 2) UJIAN STANDING BROAD JUMP (POWER) ITEM UJIAN SKOR UJIAN (METER) STANDING BROAD JUMP TEST 1.91 3) UJIAN VERTICAL JUMP ITEM UJIAN SKOR UJIAN (METER)
- 13. VERTICAL JUMP TEST 4) UJIAN SIT AND REACH (FLEXIBILITY) ITEM UJIAN SKOR UJIAN (CM) SIT AND REACH TEST - 5) UJIAN PUSH-UP (MUSCLE ENDURANCE) ITEM UJIAN SKOR UJIAN (BILANGAN 1 MINIT ) PUSH-UP TEST – 1 MINIT 27 6) UJIAN 40 YARD (36.5) METER (SPEED) ITEM UJIAN SKOR UJIAN (SAAT) 40 METER - SPEED 05:75 7) UJIAN T-TEST (AGILITY) ITEM UJIAN SKOR UJIAN (SAAT) T-TEST-AGILITY 10:68
- 14. NAMA : MUHAMMAD AIMAN BIN MOHD ISHAK NO MATRIK : D20142069318 TEST DATA DEMOGRAFI : BERAT BADAN TINGGI BMI RESTING HEART RATE GENDER 77 KG 175 CM 25.1 69 MALE 1) UJIAN BLEEP TEST (KARDIOVASKULAR) ITEM UJIAN TAHAP (LEVEL) ULANGAN VO MAX BLEEP TEST 6.1 1 33.3 2) UJIAN STANDING BROAD JUMP (POWER) ITEM UJIAN SKOR UJIAN (METER) STANDING BROAD JUMP TEST 2.16 3) UJIAN VERTICAL JUMP ITEM UJIAN SKOR UJIAN (METER)
- 15. VERTICAL JUMP TEST 4) UJIAN SIT AND REACH (FLEXIBILITY) ITEM UJIAN SKOR UJIAN (CM) SIT AND REACH TEST 38.5 5) UJIAN PUSH-UP (MUSCLE ENDURANCE) ITEM UJIAN SKOR UJIAN (BILANGAN 1 MINIT ) PUSH-UP TEST – 1 MINIT 31 6) UJIAN 40 YARD (36.5) METER (SPEED) ITEM UJIAN SKOR UJIAN (SAAT) 40 METER - SPEED 05:6 7) UJIAN T-TEST (AGILITY) ITEM UJIAN SKOR UJIAN (SAAT) T-TEST-AGILITY 10:85