Presentation on theme: "Sr. Fitness Project One step at a time!. Step 1 : Gather all of your fitness testing info. * mile run * sit n’ reach * trunk lift * shoulder stretch."— Presentation transcript:
Step 1 : Gather all of your fitness testing info. * mile run * sit n’ reach * trunk lift * shoulder stretch * pull ups * push ups * sit ups (curl ups) * RESTING HEART RATE RATE * 1 RM MAX. ARM STRENGTH STRENGTH *BLOOD PRESSURE (w/ nurse) !!! Any testing that has not been done, should be done now! !!! Directions for performing heart rate and 1 RM max. are on Mrs. W. website.
Step 2: Compare your results to the Norms. (Assessment of pre-testing.) * Find your gender and age on the FitnessGram Healthy Fitness Zones chart. * Identify where your scores are, and what your zone is. * Heart rate, 1 RM max. and Blood Pressure are on separate charts. (Mrs. W. website)
Con’t. Step 2:Chart your findings. * Show your scores, the healthy zones, and where your scores lie in the zones. Fitness Test Item My Scores FitnessGram Norms (HealthyFitness Zones) Above/In/Below Fitness Zone Mile Run 8:06 8:00 – 10:00 In Healthy Zone Sit/Curl Ups 12 18 – 35 Below Zone Sit and Reach 19 in. 9– 12 in. AboveZone
Step 3: Personal Reflection * In paragraph form, identify at least one negative choice that contributes to an unhealthy lifestyle. * Research the effects and consequences of such a choice, and cite your sources.
Step 4: Set 3 Personal Fitness Goals * Goals should be: Meaningful Realistic Specific (See: Goal setting on Mrs. W’s website) Goal #1 – By 30 weeks I want to drop 20 sec. from my mile time (8:45 → 8:25). Goal # 2 – By 30 weeks I want to increase my sit ups by 10 (26 → 36). Goal # 3 – By 30 weeks I want to increase my pull ups to one full pull up.
Step 5: Create a Plan of Action A plan of action needs to have the what, how, when questions answered in order for it to be user friendly and effective. Most importantly: You should research health and fitness references to find the most effective and reliable ways to reach your goals! You need at least 2 sources. There are two models that you can choose from to help organize your plan of action.
* Model #1 – Mode (what: run, bicep curls, v-sit stretch..) Duration (how long: days/week,…) Frequency (when: time, reps/sets,…) Intensity (how hard: amount of weight, amount of rest time, target heart amount of rest time, target heart rate range,…) rate range,…) * Model #2 (FITT) – Frequency (when: time, reps/sets,…) Intensity (how hard: amount of weight, amount of rest time, target heart amount of rest time, target heart rate range,…) rate range,…) Time (how long: days/week,…) Type (what: run, bicep curls, v-sit stretch..) (More specific info. regarding these models is on the Goal Setting page on Mrs. W’s website)
Plan of Action Example Action→, Goal ↓ Mode (what activity) Frequency (how often) Duration ( how long, time) Intensity (how hard to work, THRR, weight, rest periods…) SourcesCited Goal #1. Do NOT cut/paste this info. for your plan!!!!! 1.Run. 2. Run 1. 3 x’s week. 2. 1 x week. 1. 10-20 min. 2. One lap repeats. (5 - 10 times) 1. Within Target Heart Rate Range. 2. At pace that would achieve desired time(8:25). Rest 1 min. between repeats. 1. http:// www.briancalkin s. com/HeartRate.h tm 2. http://answers.ya hoo.com/ question/index? qid= 20071109211608 AAHFS67 Goal # 2 Goal # 3