Physical Development Workbook

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Physical Development Workbook was written with the major objective of providing a clear and easy practical workbook on physical fitness. This workbook serves the reader with thorough coverage of tests and measurements with additional room for tracking both physical activities and nutrition.

This workbook is broken down into four major topics. First section will review the reader’s health history and waiver for exercise. Section two will introduce the reader to the concept of physical fitness. Section three will concentrate on physical assessments, modes of training and contains an area for tracking the reader’s exercise program. The fourth section is dedicated to the basics of nutrition and contains ample pages for nutritional log tracking.

CHAPTER 1: Important paperwork

Health History

Waiver

CHAPTER 2: Introduction to Fitness Guide

CHAPTER 3: Assessment

Mass Testing Data Sheet

Cardiorespiratory Field Tests

Cooper’s 12-minute run VO2 Max

Cooper 1.5-mile run/walk test

Cardiorespiratory Testing

12-minute run/walk test

12-Minute Run Test

Cardiorespiratory Fitness Tests

1.5-Mile Run Cardiorespiratory Test

Muscular Strength Test

Handgrip dynamometer test

1 RM bench press test

Muscular Endurance Testing

One-minute bent knee sit-up test

One-minute pushup test

Curl-up test

Muscular Strength Test

Handgrip dynamometer test

1 RM bench press test

Muscular Endurance Testing

One-minute bent knee sit-up test

One-minute push-up test

Curl-up test

Protocol for Flexibility Testing

Sit-and-reach testing

Shoulder extension

Trunk extension

Waist-to-Hip Ratio Estimates Health Risk

Are you an apple or a pear?

Calculating your waist-to-hip ratio

Body Mass Index (BMI)

CHAPTER 4: Modes of Training

Cardiorespiratory Training

Target heart rate training zones

Rate of perceived exertion scale

Recommended cardiorespiratory exercise intensities

Muscular Strength and Endurance

Maintenance phase

Flexibility

Types of Flexibility

CHAPTER 5: Training Log

CHAPTER 6: Nutrition

Serving Sizes

Nutrition Tips

Did You Know?

Estimated Energy Requirement

CHAPTER 7: Nutritional Log

Food Journal

Appendix A: Glossary of Exercise Terms

Robert Hess
Craig Newton
Phillip Mooney

Physical Development Workbook was written with the major objective of providing a clear and easy practical workbook on physical fitness. This workbook serves the reader with thorough coverage of tests and measurements with additional room for tracking both physical activities and nutrition.

This workbook is broken down into four major topics. First section will review the reader’s health history and waiver for exercise. Section two will introduce the reader to the concept of physical fitness. Section three will concentrate on physical assessments, modes of training and contains an area for tracking the reader’s exercise program. The fourth section is dedicated to the basics of nutrition and contains ample pages for nutritional log tracking.

CHAPTER 1: Important paperwork

Health History

Waiver

CHAPTER 2: Introduction to Fitness Guide

CHAPTER 3: Assessment

Mass Testing Data Sheet

Cardiorespiratory Field Tests

Cooper’s 12-minute run VO2 Max

Cooper 1.5-mile run/walk test

Cardiorespiratory Testing

12-minute run/walk test

12-Minute Run Test

Cardiorespiratory Fitness Tests

1.5-Mile Run Cardiorespiratory Test

Muscular Strength Test

Handgrip dynamometer test

1 RM bench press test

Muscular Endurance Testing

One-minute bent knee sit-up test

One-minute pushup test

Curl-up test

Muscular Strength Test

Handgrip dynamometer test

1 RM bench press test

Muscular Endurance Testing

One-minute bent knee sit-up test

One-minute push-up test

Curl-up test

Protocol for Flexibility Testing

Sit-and-reach testing

Shoulder extension

Trunk extension

Waist-to-Hip Ratio Estimates Health Risk

Are you an apple or a pear?

Calculating your waist-to-hip ratio

Body Mass Index (BMI)

CHAPTER 4: Modes of Training

Cardiorespiratory Training

Target heart rate training zones

Rate of perceived exertion scale

Recommended cardiorespiratory exercise intensities

Muscular Strength and Endurance

Maintenance phase

Flexibility

Types of Flexibility

CHAPTER 5: Training Log

CHAPTER 6: Nutrition

Serving Sizes

Nutrition Tips

Did You Know?

Estimated Energy Requirement

CHAPTER 7: Nutritional Log

Food Journal

Appendix A: Glossary of Exercise Terms

Robert Hess
Craig Newton
Phillip Mooney