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Sr. Fitness Project

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 * pull ups * push ups * sit ups (curl ups) * RESTING HEART RATE * 1 RM MAX. ARM STRENGTH *BLOOD PRESSURE (w/ nurse).

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Sr. Fitness Project

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  1. Sr. Fitness Project One step at a time!

  2. 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 • * 1 RM MAX. ARM 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.

  3. 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)

  4. Con’t. Step 2:Chart your findings. • * Show your scores, the healthy zones, and where your scores lie in the zones.

  5. 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 .

  6. 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.

  7. 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.

  8. * 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 rate range,…) • * Model #2(FITT) – Frequency (when: time, reps/sets,…) • Intensity (how hard: amount of weight, amount of rest time, target heart 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)

  9. Plan of Action Example

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