1. WELLNESS & FITNESS

2. Wellness The balanced state of being of one’s health: physical, social, mental health Intellectual & emotional & spiritual health How can you contribute to each component of wellness?

3. Examine Your Wellness “Wants”

4. PLAN YOUR WELLNESS By January 1 st I will improve my core and be able to do 80 curl ups in the Fitnessgram test. (physical health) By February 1 st I will join a book club that fits my schedule. (social, mental health) I will begin to train with spin class for the Athleta Tri in September by March 1 st

5. PLAN YOUR HEALTH RELATED FITNESS WORK HOW DID I PERFORM ON THE FITNESS TESTS? Healthy Zone? Below in one area? Successful in one or more areas? WHAT SHOULD I WORK ON? Cardiovascular fitness? Flexibility? Muscular strength? Muscular endurance? Body composition?

6. PLAN YOUR SKILL RELATED FITNESS WORK How is your Agility? Balance? Coordination? Power? Reaction time? Speed?

7. YOUR FITNESS GOALS, YOUR FITNESS PLAN On Your fitness card, identify your fitness goal(s). Design a plan of exercises that will help you achieve your goals(s) Plan must include – the emphasis on each component is up to you 1.1 mile equivalent cardio workout 2.Core work 3.Strengthening work 4.Flexibility work

8. DETERMINE YOUR THRZ (TARGET RATE ZONE) Determine your maximum heart rate (MHR) (220- YOUR AGE) = MHR Determine your resting heart rate (RHR) by checking your pulse for 6 seconds & multiplying it by 10 Determine your heart rate reserve (HRR) (MHR-RHR) = HRR Determine your THRZ LOWER LIMIT (HRR*.60) +RHR = THRZ LOWER LIMIT Determine your maximum heart rate (MHR) (220- YOUR AGE) = MHR Determine your resting heart rate (RHR) by checking your pulse for 6 seconds & multiplying it by 10 Determine your heart rate reserve (HRR) (MHR-RHR) = HRR Determine your THRZ UPPER LIMIT (HRR*.85) +RHR = THRZ UPPER LIMIT

9. NAME______Sam Sample _____________________________THRZ__________- ____________PERIOD ________ FITNESS GOAL:I mprove all Fitnessgram scores by post test by 10% ACTIVITY MACHINE SETTINGS WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST WEIGHT- REPS TIME- DIST NOV 21 TREADMILL 1 MI- 10 min ELLIPTICAL 10 MIN JUMP ROPE 50 R SQUAT W & W/O BOSU 15#- 16* PLANK 1 MIN ROMAN CHAIR 5 * MEDICINE BALL CURL UP & TWIST 2/25* HIP/HAM/QUAD/CALF STRETCH 3 MIN UPPER BODY STRETCH 2 MIN