Sample Goals

PE 108/208—1-2 Credits

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You will be asked to write one goal for each of the three fitness components emphasized in this course: cardiovascular fitness, muscular fitness and flexibility. In addition, PE 208 students will be required to write a fourth goal related to their general health. Each goal will be ACTION oriented. In other words, goal are about what you intend to DO (exercise-wise) for this class. These types of goals are known as S.M.A.R.T. goals (specific, measurable, action-oriented, realistic and timed/treatable). Below are some samples of S.M.A.R.T goals.
Cardiovascular Sample Goals
  • I will go to my health club before my classes on Tuesday, Thursday and Saturday mornings. I will start with 20 minutes on one of the cardiovascular machines (treadmill, elyptical, bike, rowing machine) and increase my time 10 minutes every 2 week until I get to 60 minutes. I will keep my heart rate between 150-180 bpm.
  • I will play basketball with my teenage sons three times a week (we have a hoop in our driveway) for 45 minutes. I will maintain an average intensity of 15 (hard) on the Borg scale of Perceived Exertion (the scale that goes from 6-20).
  • I will walk around the soccer field for at least 30 minutes while my daughter has soccer practice everyday (5 days per week plus games). I will maintain a heart rate of about 130 bpm.
  • I will workout to an exercise video 4 times per week before I go to work. Each tape I have has at least 30 minutes of cardiovascular activity. I will maintain a heart rate in the middle of my target heart rate range.

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Flexibility Sample Goals
  • I will take a Yoga class at my health club on Monday and Wednesday evenings.
  • I will stretch all of my major muscle groups before and after participating in a cardiovascular or strength workout.
  • I will stretch in front of the TV 3 times per week and hold each stretch 30 seconds to a point of mild discomfort.

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Muscular Strength Sample Goals

For a visual example of exercises, click the Exercise name.

Sample workout using Dumbells:
This is a good toning workout if done with less than 30 seconds rest between sets. To make this more of a body-building workout, add one more exercise for each area and alternate back and forth with less than 30 seconds between sets. If you are able to complete all of the reps in this routine, you should raise the weight for the following session.

Eight Major Areas Major Muscles Used Exercise(s)
Sets x Reps
What Days Worked?
CHEST Pectorals Dumbell Flys
2 x 10
MW
SHOULDER Deltoids Lateral Flys
2 x 10
MW
BICEPS Biceps Brachii Concentration Curls
2 x 10
MW
TRICEPS Triceps Brachii Tricep Kickback
2 x 10
MW
UPPER BACK Trapezius,
Latissimus dorsi		 One-Arm Row
2 x 10
TTh
TORSO Spinal Erectors,
Rectus Abdominus & Obliques		 R Leg & L Arm Extensions
2 x 15
TTh
Reverse Crunches; Cross Crunches & Crunches
15 reps each
MTWTh
HIP/ THIGH Quadriceps, Hamstrings & Gluteals Lunges
2 x 10
TTh
CALVES Gastrocnemeus & Soleus One-Leg Calf Raise on Stairs
2 x 10
TTh

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Sample Workout using Weight Machines. Health Prescription.
This workout is great for someone who wants the health benefits associated with strength training: i.e., prevention of osteoporosis, weight management through increased metabolism associated with greater muscle mass, general muscle fitness to improve ease in performing everyday tasks and prevent injuries. Start with 1 sets for the first few weeks. Add one set every month until you get to 3 sets. Raise weight every time you can do 12 reps in a row. Take 1-2 minutes rest between sets.

Eight Major Areas Major Muscles Used Exercise(s)
Sets x Reps
What Days Worked?
CHEST Pectorals Chest Press or Pec Dec
1 x 8-12
MW
SHOULDER Deltoids Shoulder Press or Shoulder Flys
1 x 8-12
MW
BICEPS Biceps Brachii Biceps Curls
1 x 8-12
MW
TRICEPS Triceps Brachii Tricep Press
1 x 8-12
MW
UPPER BACK Trapezius,
Latissimus dorsi		 Seated Row
1 x 8-12
TTh
TORSO Spinal Erectors,
Rectus Abdominus & Obliques		 Back Extension Machine
1 x 8-12
TTh
Crunch Machine
1 x 8-12
MTWTh
HIP/ THIGH Quadriceps, Hamstrings & Gluteals Leg Press or
Leg Extension AND Leg Curls
1 x 8-12
TTh
CALVES Gastrocnemeus & Soleus Seated Calf Raise
1 x 8-12
TTh

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Sample workout using free weights:
The workout below represents a base training workout to prepare you to lift heavier weights. Hypertrophy (increased muscle mass) for chest and hip/thigh will occur with this protocol. The other exercises are accessory exercises and will not be emphasized as much as the multi-joint exercises such as bench press and squats. Take 2-3 minutes rest between sets and use a weight that is about 70% of your maximum. Later on in the term (~ half way through) change 3 sets of 10 to 1 set of 10, then 8, then 6 reps using successively heavier weights. This change in workout format adds variety and allows for greater strength gains.

Eight Major Areas Major Muscles Used Exercise(s)
Sets x Reps
What Days Worked?
CHEST Pectorals Bench Press (bar)
3 x 10
MTh
SHOULDER Deltoids Shoulder Press (bar)
2 x 12
MTh
BICEPS Biceps Brachii Biceps Curls (bar)
2 x 12
MTh
TRICEPS Triceps Brachii Tricep Push-Downs
2 x 12
MTh
UPPER BACK Trapezius,
Latissimus dorsi		 Seated Rows
2 x 12
TF
TORSO Spinal Erectors,
Rectus Abdominus & Obliques		 Back Extensions
2 x 12
TF
Reverse Crunches; Cross Crunches & Crunches
15 reps each
DAILY
HIP/ THIGH Quadriceps, Hamstrings & Gluteals Squats
3 x 10
TF
CALVES Gastrocnemeus & Soleus Standing Calf Raise (toes in 3 positions x 5 reps each)
2 x 15
TF

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Sample workout using an infant/toddler as the weight:
This workout is ideal for the stay at home Mom or Dad who complains of difficulty getting to a gym while caring for a small child. It allows you to complete a workout WITH your child, rather than in-spite of him/her! Incidentally, a child makes the perfect "weight" because he/she continues to gain weight. When pretesting for this workout, be sure to include how many repetitions you can do with the baby AND record the baby's starting weight. Repeat procedure at the end.

Eight Major Areas Major Muscles Used Exercise(s)
Sets x Reps
What Days Worked?
CHEST Pectorals
Baby Press-Lay on back & push baby toward ceiling.
2 x 10
MW
SHOULDER Deltoids
Squat 'n Toss-Place chair behind you & squat down so that butt touches chair (your feet should be flat on the floor at all times, chest high, chin up), stand up lifting child as you go, then lift overhead.
2 x 10
MW
BICEPS Biceps Brachii
Baby Curls-Hold baby on your hip for hours!
2 x 10
MW
TRICEPS Triceps Brachii
Baby Tricep Extensions-Lay on back & push baby toward ceiling.
2 x 10
MW
UPPER BACK Trapezius,
Latissimus dorsi
Baby Pulls-Lay face down on a bed with upper body hanging off. Place baby on the floor beneath you and bring him/her up to chest (hands should be about armpit level and elbows out).
2 x 15
TTh
TORSO Spinal Erectors,
Rectus Abdominus & Obliques
Baby Crunches-Starting position: Lay on your back and bring your knees toward your chest, place baby face down on your lower legs so that baby faces you. Crunch both your upper body & your knees toward one another. See if you can get close enough to kiss your baby's face.
2 x 15
TTh
HIP/ THIGH Quadriceps, Hamstrings & Gluteals
Squat 'n Toss-Place chair behind you & squat down so that butt touches chair (your feet should be flat on the floor at all times, chest high, chin up), stand up lifting child as you go, then lift overhead.
2 x 10
TTh
CALVES Gastrocnemeus & Soleus
Calf Raises-Put baby on your shoulders and hold him/her. Raise up onto the balls of your feet.
2 x 10
TTh

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Sample workout using no weight.
This is a basic toning routine that can easily be done anywhere. This is a great workout to do if you can't afford a membership to a gym, if you are at home most of the time, or if you travel with your job frequently. I suggest the following progressive overload routine: Week 1 & 2: 1 x 15, Week 3 & 4: 1 x 20; Week 5 & 6: 1 x 25: Week 7 & 8: 2 x 15; Week 9 & 10: 2 x 20, etc.

Eight Major Areas Major Muscles Used Exercise(s)
Sets x Reps
What Days Worked?
CHEST Pectorals Push-Ups
1 x 15
MTh
SHOULDER Deltoids Lateral Flys using Soup Cans
1 x 15
MTh
BICEPS Biceps Brachii Biceps Curls using Soup Cans
1 x 15
MTh
TRICEPS Triceps Brachii Narrow Push-Ups (hands close together)
1 x 15
MTh
UPPER BACK Trapezius,
Latissimus dorsi		 Corner Rows
(back to corner, push out using elbows)
1 x 15
MTh
TORSO Spinal Erectors,
Rectus Abdominus & Obliques		 R Leg & L Arm Extensions
2 x 15
MTh
Reverse Crunches; Cross Crunches & Crunches
15 reps each
MTWTh
HIP/ THIGH Quadriceps, Hamstrings & Gluteals Lunges
2 x 10
MTh
CALVES Gastrocnemeus & Soleus One-Leg Calf Raise on Stairs
2 x 10
MTh

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