Physical Activity Plan: Developing an Exercise Routine and Reflection

This assignment details a student's physical activity plan, outlining the chosen exercises and the rationale behind them. The student selected push-ups, sit-ups, and jogging, preceded by warm-up exercises to prevent injury and enhance performance. The plan includes specific sets, repetitions, and rest periods, detailing how the routine evolved over time. The student reflects on the benefits, including increased confidence and self-awareness, and expresses a desire to expand the plan. The paper also highlights the importance of proper exercise techniques to avoid potential injuries and emphasizes the positive impact of the activity on the student's overall well-being and fitness goals, as well as the positive effect on their confidence and drive. The student plans to share their experience with friends and family.

Running head: PHYSICAL ACTIVITY PLAN
PHYSICAL ACTIVITY PLAN
Name of the Student
Name of the University
Author Note

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PHYSICAL ACTIVITY PLAN
Preparation
The first part of the paper is going to talk about what physical activities I have chosen
and the reason behind choosing them. I have chosen activities like push-ups, sit-ups, jogging
after the introduction of some basic warming up exercises. The reason behind choosing some
basic exercises like inward and outward hip rotation, jumping ropes for a couple of minute,
forward and backward arm circles before going to the main activity is to help t raise the
average temperature of the body to avoid the muscle injury and to accelerate blood
circulation to the muscles. I chose push-ups to strengthen my upper body that would help me
to concentrate on building my triceps and shoulders especially. It has an amazing power to
make the core and the lower back stronger. Another reason for choosing it was I could it
literally anywhere without the engagement of any equipment. Apart from strengthening my
core, I wanted to increase my flexibility and balance and also to take care of my back pain
hence, I chose sit-ups. Taking care of strength, it is important to maintain a proper and
healthy weight along with burning some good amount of kilojoules while making my bones
stronger. The solution was nothing but jogging.
I desired to come out as a strong personality therefore I chose these activities and I
have been confirmed by my lecturer that I am perfectly fit for the exercises I have chosen.
It is true that if the exercises are not done properly then they might have adverse
effects on the body. If the basic exercises are not done appropriately then there can be muscle
ache that can hinder from further progress. If the posture of the push-ups is not right on can
have pain at the lower part of the body hence the correct form is very important. It is same for
the sit-ups too. If the right form is not practiced then it can bring back and lower aches
leading to fatal injury. The posture can also be affected. Shin pain is one of the common risks
associated with jogging.

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PHYSICAL ACTIVITY PLAN
Experience
Initially, I used to warm up for 15 minutes and went on to jogging for half an hour
with a break of one minute after every ten minutes. After the jogging was done I did three
sets of push-ups consisting of ten in a set with an interval of 60 seconds. The calculation for
the sit-ups was also the same. However, I have decreased the time of basic exercises and
increased the time of the rest by stretching the jogging to 45 minutes and making a set of
push-ups and sit-ups with 25 with the same time scheme.
Reflection
I have always wanted to focus on my physical strength because that helps me in
gaining confidence in public. Therefore, that has not only accentuated my confidence but I
have discovered myself as a very dedicated individual. I have witnessed that my
determination has driven me strictly to achieve my target. Therefore, this routine of exercises
has made me more efficient and conscious about myself that has also assisted me in
deciphering my real self.
Since I already feel rejuvenated and contented with my new version, I would not only
add some more activities in my plan in accordance with my lecturer but also I would
recommend them to my friends, relatives and acquaintance so that they can also get
confidence and the desirable body that everyone seeks to achieve from within. This will be
helpful to lead a healthy, fit and energetic life.