Sr fitness project
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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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Sr fitness project

Sr. Fitness Project

One step at a time!


Step 1 gather all of your fitness testing info

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.


Step 2 compare your results to the norms assessment of pre testing

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

Con’t. Step 2:Chart your findings.

  • * Show your scores, the healthy zones, and where your scores lie in the zones.


Step 3 personal reflection

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

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

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.


Sr fitness project

  • * 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)


Plan of action example

Plan of Action Example


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