1. Physical Fitness
Sarah Klotz

2. Goal Statement
I want to be able to serve and ace 20 volleyballs in a row

3. Supporters
Friends
Angi- She plays volleyball as well, so she can watch me in practice and motivate me
Family
Mom- She always supports me no matter what I do, especially if it’s related to exercise
Dad-He always asks how I’m doing and can monitor how my goal is coming along

4. Reward
My family will all go out and see a movie together because that’s something my family never does and it would be fun.

5. Week 1 Rest Day Monday Tuesday Thursday Friday Saturday Sunday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest Day
Volleyball practice- 2 hours
Yoga- 15 minutes
Running- 20 minutes
Volleyball Practice- 2 hours
Workout- 1 hour 30 minutes
Volleyball Practice- 2 hours
20 squats
20 pushups
10 dips
Swimming-1 hour
20 sit-ups

6. Week 2 Rest Day Monday Tuesday Thursday Friday Saturday Sunday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest Day
Volleyball Practice-2 hours
Running- 20 minutes
Swimming-1 hour
Volleyball Practice-2 hours
Workout-1 hour 30 minutes
Yoga-30 minutes
25 sit-ups
Volleyball Practice-2 hours
25 squats
25 pushups
Rowing Machine- 20 minutes
15 dips

7. Week 3 Rest Day Monday Tuesday Thursday Friday Saturday Sunday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest Day
Volleyball Practice-2 hours
Running-20 minutes
30 squats
Biking-30 minutes
Volleyball Practice-2 hours
Rowing Machine- 20 minutes
Volleyball Practice-2 hours
Yoga-20 minutes
Swimming-1 hour
20 dips
30 pushups
30 sit-ups

8. Week 4 Rest Day Monday Tuesday Thursday Friday Saturday Sunday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest Day
Volleyball practice-2 hours
35 sit-ups
Volleyball Practice-2 hours
Running- 25 minutes
Volleyball Practice-2 hours
Workout-1 hour 30 minutes
35 pushups
Yoga-20 minutes
Rowing Machine-25 minutes
25 dips
35 squats

9. Summary
I learned that even though I’m good at setting goals for myself, it helps me to see it on paper. I feel more motivated to achieve my goal if I can see what I need to do on paper, instead of just thinking my goal. From now on, when I set a goal for myself, I’ll write it down. I also learned that on paper, it may look I’m not doing that much n terms of exercising, but in fact I’m doing a lot and all of it takes time. I have a tendency to overbook myself by scheduling exercise that I don’t have time for. This is one of the reasons that in the past I never wrote my goals down, because if I just keep it in my head then I don’t have to commit to a certain amount of exercise every day, I can do small things to work towards my goal.
I think my goal is important because, in volleyball, serving is very important. Yes, being able to return the ball is definitely important, but you can’t play if you can’t make a serve. I added in being able to ace the ball because that’s important to me. I could just say I want to get the ball over, but my serve could be total crap and still go over. I want to be able to serve correctly; making it over and having good form.
I learned that although being active is necessary to my health, it’’s bad for me to push myself too hard. I pulled or sprained my knee recently either in volleyball or on fun run (in summer gym) and I still wanted go work out this weekend even though my knee hurt pretty bad. I didn’t workout and took it easy, but it still takes a little bit for my knee to heal. It’s kind of hard to resist my first instinct to go to the gym, but it’s more important for me to heal. I guess you could say I’m learning how to look at the “big picture” by being active and healthy, but not hurting myself.
One thing that went well was that I learned important things about myself, like how it does help to see my goals written down. I probably would have figured this out eventually, but it’s good to know early on. One thing that didn’t go well was that I had some trouble with formatting in Keynote because it’s the first time I’ve used it. It took some work to figure out how to get a calendar and then type in it, but that’s probably because of my bad tech skills.

10. Summary
I think teens need to learn early on how to work exercise into their schedules. They could play a sport or just go to the gym, but if more teens took the initiative to exercise early on, they would keep that habit through adulthood and probably be healthy for the better part of their lives. It would also help solve teen obesity problems if more of them worked out. It just a small change to go start going to the gym for small amounts of time, but it makes a big difference.