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Project F.I.T.T Principal. Part 1 –Fitness Test Score Cardio Respiratory FlexibilityMuscular Strength Muscular Endurance Body Composition Test AreaMileShoulder.

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Presentation on theme: "Project F.I.T.T Principal. Part 1 –Fitness Test Score Cardio Respiratory FlexibilityMuscular Strength Muscular Endurance Body Composition Test AreaMileShoulder."— Presentation transcript:

1 Project F.I.T.T Principal

2 Part 1 –Fitness Test Score Cardio Respiratory FlexibilityMuscular Strength Muscular Endurance Body Composition Test AreaMileShoulder Touch FAHSit-UpsBMI Score10:30Both11394.71 Exceed, Met, Not Meet Standard Not MeetMet

3 Week One Cardiovascular Endurance Day 1Day 2Day 3Day 4Day 5 Zumba 30 (min) and Walk For 15 (min) Heart Rate: Between 152- 160 beats /minutes Swimming For 2 Hours And Jogging For 25 (min) Heart Rate: Between 152- 160 beats /minutes Just Dance For hour and play Basketball for 25 (min) Heart Rate: Between 152- 160 beats /minutes Run A Mile 10 (min) And Just dance For 25 (min) Heart Rate: Between 152- 160 beats /minutes Run Up Stairs For 15 (min) And Play A Soccer For 20 (min) Heart Rate: Between 152- 160 beats /minutes

4 Week Two Cardiovascular Endurance Day 1Day 2Day 3Day 4Day 5 Run 20 minutes, Speed Walk 20 minutes, Run 10 minutes Heart Rate: Between 152- 160 beats /minutes Play basketball for 20 minutes, And bike riding For 30 (min) Heart Rate: Between 152- 160 beats /minutes Jogging For 30 minutes and jump rope for 15 (min) Heart Rate: Between 152- 160 beats /minutes Walking To the Beach For 1 hour Heart Rate: Between 152- 160 beats /minutes Play Kick Ball For 1 hour and thirty (min) Heart Rate: Between 152- 160 beats /minutes

5 Part 3- Muscular Strength /Endurance Day 1 week one Military press Intensity/Time Sets :3 Reps:12 Weight:45 Bench Press Intensity/Time Sets :3 Reps:12 Weight:65 Lung Intensity/Time Sets :3 Reps:15 Weight:65 Bicep curls Intensity/Time Sets :3 Reps:11 Weight:15 But squats Intensity/Time Sets :3 Reps:8 Weight:10 Bent over row Intensity/Time Sets :3 Reps:14 Weight:10 Crunches on ball Intensity/Time Sets :3 Reps:15 Weight :body weight Day 1 week two Upright row Intensity/Time Sets :3 Reps:8 Weight:35 Dumbbell fly Intensity/Time Sets :3 Reps:8 Weight:20 Squat Intensity/Time Sets :3 Reps:8 Weight:75 Triceps Extension Intensity/Time Sets :3 Reps:8 Weight:30 Ungues squats Intensity/Time Sets :3 Reps:8 Weight:5 Weight inverted Intensity/Time Sets :3 Reps:8 Weight:25 Incline sit ups Intensity/Time Sets :3 Reps:8 Weight:35 Day 2 week one Front raises Intensity/Time Sets :3 Reps:12 Weight:20 Push ups Intensity/Time Sets :3 Reps:11 Weight:10 Straight leg lift Intensity/Time Sets :3 Reps:15 Weight:45 Reverse bicep Intensity/Time Sets :3 Reps:12 Weight:10 hip extensions Intensity/Time Sets :3 Reps:8 Weight:15 Pull up Intensity/Time Sets :3 Reps:11 Weight: body Weight sit ups Intensity/Time Sets :3 Reps:15 Weight:20 Day 2 week two Shoulder press Intensity/Time Sets :3 Reps:8 Weight:15 Incline bench pres Intensity/Time Sets :3 Reps:8 Weight:65 Leg curls Intensity/Time Sets :3 Reps:15 Weight: body Close grip Intensity/Time Sets :3 Reps:10 Weight: body Walking up hills Intensity/Time Sets :3 Reps:8 Weight:10 Lat pulldown Intensity/Time Sets :3 Reps:8 Weight:55 V up Intensity/Time Sets :3 Reps:11 Weight: body Day 3 week one Dumbbell rise Intensity/Time Sets :3 Reps:12 Weight:10 Chest dip Intensity/Time Sets :3 Reps:13 Weight: body Calf raises Intensity/Time Sets :3 Reps:15 Weight:25 Dumbell kickback Intensity/Time Sets :3 Reps:15 Weight:55 Legs lifts Intensity/Time Sets :3 Reps:8 Weight:15 Barbell shrug Intensity/Time Sets :3 Reps:12 Weight:55 Leg-hip raise Intensity/Time Sets :3 Reps:12 Weight: body Day 3 week two Cable rear delt Intensity/Time Sets :3 Reps:15 Weight:30 Dumbell pullover Intensity/Time Sets :3 Reps:15 Weight:15 Reverse calf raise Intensity/Time Sets :3 Reps:8 Weight:50 Underhand chin Intensity/Time Sets :3 Reps:8 Weight: body Butt lefts Intensity/Time Sets :3 Reps:8 Weight:20 Behind the neck Intensity/Time Sets :3 Reps:8 Weight:65 Dumbell push up Intensity/Time Sets :3 Reps:8 Weight:25 Shoulders Detoids Chest Pecs Lats Leg Quads Hamstring Arm Triceps Biceps GluteusBack Trapezius Core Abs Obliques

6 Part 4- Flexibility (I Do the Same Work Out For Flexibility Both Weeks ) QuadricepsLying (prone) Quad Stretch Time:20 Seconds Lying (side) Quad Stretch Time: 30 Seconds Standing (Towel) Quad Stretch Time: 25 Seconds Hamstring/ GluteusSeated Hamstring (Sit And Reach) Time: 30 Seconds Squatting Glute Stretch Time: 30 Seconds Lying Hamstring Time: 20 Seconds Abductor/ Adductorsbutterfly Time:15(sec) Squatting Groin Time: 30 (sec) Lying Groin Time:25 (sec) Biceps / TricepsStanding Bicep Time:25 (sec) Seated Bicep Time: 20 (sec) Doorway Bicep Stretch Time: 30 (sec) Deltoid/ PectoralisSide Deltoid Time: 30 (sec) Behind Head Chest Time: 15(sec) Doorway Modified Chest Time:15(sec) Gastronomius/ SoleusWarrior Pose Time:25 (sec) Sqautte Time: 30 (sec) Wall stretch Time: 25 (sec) Abdominals/BackKneeling abdominal Time: 30 (sec) Standing abdominals Time: 20 (sec) Fixed bar back Time:15(sec) Week One And TwoDay 1Day 2Day 3

7 FoodHow much you needWhat is a servingHints and tips Grains6 oz1 slice of bread (1 ounce) ½ cup cooked pasta, rice, or cereal 1 ounce uncooked pasta or rice 1 tortilla (6 inch diameter) 1 pancake (5 inch diameter) 1 ounce ready- to-eat cereal (about 1 cup cereal flakes) Eat least half of all grain Vegetables2 ½ cupsfive broccoli florets ten baby carrots one Roma tomato 3/4 cup tomato juice 3/4 cup vegetable juice half of a baked sweet potato one ear of corn four slices of an onion Beans and peas are great for fiber Fruits2 cupsone banana six strawberries two plums fifteen grapes one apple one peach one-half cup of orange or other fruit juice Use fruit as snacks, salads or deserts Dairy3 cups1 cup milk 1 cup fortified soymilk (soy beverage) 1 cup yogurt 1½ ounces natural cheese (e.g. Cheddar) 2 ounces processed cheese (e.g. American) Choose fat free milk or yogurt more often than chesse Protein Foods5 ½ cups1 ounce lean meat, poultry, seafood 1 egg 1 Tablespoon peanut butter ½ ounce nuts or seeds ¼ cup cooked beans or peas Eat seafood in a place of meat poultry 2 a week Oils6 tsp1 tsp. vegetable oil (e.g. canola, corn, olive, soybean) 1½ tsp. mayonnaise 2 tsp. tub margarine 2 tsp. French dressing Use olive, corn, soybean, sun flower oil

8 Day One: Meal Breakfast Orange Yogurt Smoothie: Mix 1 c Cabot Nonfat Vanilla Yogurt, ½ c orange juice, ½ c banana Lunch : Curried Turkey Lunchtime Wraps 1 1/2 c pretzels 3/4 c blueberries 1 c low fat (1%) milk Snacks :12 whole wheat crackers, ½ banana, 2 tsp peanut butter 1 oz Cabot 50% Reduced Fat Cheddar 1 c low fat (1%) milk 1 c carrot sticks Dinner : Bow Ties and Chicken Confetti Dinner Cabot Cheddar Stuffed Tomatoes

9 Day Two: Meal Breakfast 1 whole grain English muffin w/2 tsp butter ¼ c Cabot Cottage Cheese w/1 medium peach, sliced 1 c low fat (1%) milk Lunch Spicy Chicken Pita Pizzas 1 small apple Snacks 2 c Cabot Plain Nonfat Yogurt, â…“ cup low fat granola, ¼ cup raisins 1 oz Cabot 50% Reduced Fat Cheddar 1 c broccoli, cauliflower and cherry tomatoes w/1 Tbsp fat free dressing Dinner Couscous with Tomatoes, sautéd Spinach & Two Cheeses Dinner Indian-Spiced Chicken Thighs 1 large whole grain dinner roll

10 Day Three: Meal Breakfast :Scramble to Go: Scramble 1 egg and 2 egg whites w/2 Tbsp low fat (1%) milk, 1 tsp vegetable oil and 1 c chopped vegetables. Stuff into 6” whole grain pita 1 small banana 1 c low fat (1%) milk Lunch : Layered Broccoli Salad 1 whole grain pita 1 c low fat (1%) milk Snacks 1 c salad greens w/2 Tbsp fat free salad dressing 1 c Cabot Plain Nonfat Yogurt w/2 c berries Dinner : Oven Roasted Salmon with Cabot Cheddar Polenta ½ c steamed broccoli or asparagus 1 small whole grain dinner roll

11 Day Four: Meal Breakfast : 1 ½ c unsweetened ready-to-eat cereal w/1 c low fat (1%) milk and ¾ c blueberries 1 hard-cooked egg Lunch: 2 slices whole wheat bread w/1 Tbsp peanut butter and 1 small banana 1 c Cabot Nonfat Flavored Yogurt 1 c carrot sticks Snacks: 1 c low fat (1%) milk 2 oz Cabot 50% Reduced Fat Cheddar in 1 whole wheat pita 34 small grapes Dinner: Kalamata Stuffed Chicken with Roasted Pepper Cream 2 c mixed salad greens

12 Day Five: Meal Breakfast: 1 whole wheat English muffin w/2 Tbsp + 1 tsp reduced fat cream cheese 1 c orange juice 1 c low fat (1%) milk Lunch : 2 slices whole wheat bread w/2 oz chunk light tuna (packed in water, drained) mixed w/2 Tbsp reduced fat mayonnaise, 1 leaf of lettuce, 3 slices tomato, ½ oz Cabot 50% Reduced Fat Cheddar 1 small orange 1 c low fat (1%) milk Snacks : 10 (1 oz) baked tortilla chips w/½ c salsa 1 small apple 1 c low fat (1%) milk Dinner: Tamale Skillet Supper Vegetarian Taco Salad


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