Personal Fitness Plan Assignment
March 2003
Write
neatly, in complete sentences and in paragraph form. Check spelling. Use
your Fitnessgram, class handouts, and Internet sites suggested to complete the
assignment. Attach your Fitnessgram
to this essay.
Evaluate your Fitnessgram for how well you performed
in aerobic capacity, muscle strength, muscle endurance, flexibility, and body
composition.
Set personal fitness goals for yourself.
Your minimum goal (class requirement) is to be in the Health Fitness Zone
for all 5 of the physical fitness components.
You may decide that your goal is to have all your scores in the upper
level of the Health Fitness Zone or you may want to surpass some of them.
Explain your Personal Fitness Plan.
What activities and/or exercises do you plan to do?
When do you plan to do them? How
often do you plan to do them? How
do you plan to use the FITT Training Principles for each of the components? How you will monitor your physical fitness for
improvement or maintenance?
For students who are currently involved in a school
sport, set your fitness plan for the off-season.
Use the following web sites for help.
You must use information from at least two of these sites.
Please refer to each site that you use.
Fitness Jumpsite!
http://primusweb.com/fitnesspartner/
tells you how many calories you burn for over 158 activities.
“The Active Life” from The Presidents
Council on Physical Fitness and Sport.
http://fitness.gov/activelife/activelife.html
Select one of the following sites and download the
html file.
Nolan Ryan Fitness Guide
– Design, track and maintain an exercise regimen for any age.
Exercise and Weight Control
– Learn to calculate calories burned by common activities.
Fitness Fundamentals:
Guidelines for Personal Exercise Programs-
This site gives you information on the 5 components of fitness, a proper
workout, and the selected principles of conditioning.
How to Stretch - http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_5.html#SEC46
Everything you wanted to know about stretching and flexibility.
iVillage – http://www.ivillage.com/diet/
Diet and exercise for woman. All kinds of information on fitness trends, workouts, and nutrition.
The Strength Coach. - http://www.strengthcoach.com/level.itml/icOid/74
The “Virtual Weight Room” shows you precisely the muscles used,
Exercise set-up, and movement of every weight lifting, speed development, and jump training exercise. Learn how to properly
Perform each exercise to ensure maximum results.
For
the most part I found that I am healthy, however, my aerobic capacity is not
what it should be. I know that
there are many exercises to do to improve and maintain my fitness.
I passed five out of the six test items and next time I would like to be
able to pass six out of six.
In
the pacer test, I was only able to complete 18 laps. The Health Fitness Zone for my age was to complete 32 – 61
laps. I am not a person who likes
to run and I tend to steer away from activities than involve running.
However, I enjoy biking, and I normally bike four to five miles a day
during the spring and summer months. I
believe that if I can increase distance I bike or change the course to one with
more hills thent I could improve my aerobic endurance.
I also feel that if I could start jogging a half-mile and work up to at
least 30 to 60 minutes of aerobic activities, I could better my aerobic
endurance. My mother has a step
aerobic tape. I will do that with
her on the days that I cannot bike or jog.
My
flexibility was within the Health Fitness Zone. I scored a 22 out of the required 12. I stretch daily when I get up in the morning and I stretch
before any continuous activity. I
learned in the “How to Stretch” web site that I should not be doing the
traditional hurdler’s stretch as it puts stress on the knee. I will not do that anymore but will do some of the ones
suggested there.
My scores on the upper
body strength were also within the health fitness zone.
I was able to do ten push-ups. I
normally do not do a lot of weight training or push- ups, but I do frequently
lift a heavy backpack. I have
learned from class and from the “Fitness Fundamentals” website that carrying
a backpack for long periods of time is more of a muscle endurance activity than
a strength activity. The step
aerobic tape will help me with my muscle endurance.
I plan on doing push-ups during my morning stretches and the “killer ab”
routine that I found on the iVillage web site.
I want to do this 3 – 5 days a week in order to keep my strength up.
My
body composition was in the Healthy Range.
My BMI score was 22. Although
that is considered healthy and I do not need to loose weight, I plan to cut down
on the junk foods and eat more fruits and vegetables.
This
Physical Fitness unit has taught me a lot about my fitness and has made me more
aware of things that I can do to stay healthy.
I will be curious to see my scores the next time we do them.