Eduardo Fernandes de M Pimenta.				04/03/2003
PHE 105



PHE 105
SMART program objectives

SMART
Specific:
Primary goal: Ill work on my physical strength by doing upper body exercises such as push ups, sit ups, shoulder press, triceps extension, and biceps curl.
Secondary goal: Is to improve my cardiovascular activity, by doing some cardiovascular activity(running, soccer, hockey, skipping, etc) before exercise, and checking my pulse. 

Measurable:
I am planning to train every two odd days every week, and note the workout chart. I will increase the weighs by 2,5-5kg every 3rd weeks. Probably push up 5kg, sit ups 5kg, shoulder press 2,5kg, Triceps extensions 2,5kg, Biceps curl 5kg.

Before engaging in those exercise I will take 10-20 minutes to engage in some cardiovascular activity. The most common will probably doing running at a moderate rate for 10 minutes, and I will try to amintain my heart rate in the target zone.	

Action Oriented:
-Push ups: 2 times every week, 3 sets peer day of 10 reps. I should be able to complete all 3 sets within a 6 (considering I take 1,5 minute break between each set)  minutes period.
-Sit ups: 2 times every week, 3 sets perr day of 20 reps. I should be able to complete all 3 sets within a 10  minutes period.
-Shoulder press: 2 times every week, 3 ssets per day of 10 reps. I should be able to complete all 3 sets within a 7 minutes period.
-Triceps extensions: 2 times every week,, 3 sets per day of 10 reps. I should be able to complete all 3 sets within a 7 minutes period.
-Biceps Curl: 2 times every week, 3 setss per day of 10 reps. I should be able to complete all 3 sets within a 6 minutes period.
I don't have precise days to go to the academy, but I always try to go there 2 days of the week (Monday-Friday) and keep odd days.

Realistic:
The only true challenge I will get is to organize my schedule and be able to go to the YMCA at either Mondays and Thursdays, or Mondays and Fridays.  I think if I can meet this requirement, I wont have much trouble upgrading the weight.

Time Bound:
Beginning of May. About 7 weeks.