Six Week Physical Fitness Plan

1. Six Week Physical Fitness Plan Personal Fitness Project Kelly C. Melvin

2. Project Objective • To demonstrate ability to use concepts learned in class in real-life, personal situations • To create positive, healthy, and life-enhancing changes in one’s personal fitness Kelly C. Melvin

3. Flexibility • Definition - The range of movement of the joints • Test - sit and reach, shoulder stretch, trunk lift • Improve - stretching Kelly C. Melvin

4. Principle of Overload Appied to Flexibility • F – At least 3x a week • I – Until you feel mild tension • T – Hold stretch a minimum of 10 seconds Kelly C. Melvin

5. Muscle strength • Definition - The ability of the muscles to exert a force ONE time • Test - pull ups, isometric bicep test, weights, push ups • Improve - weights, push ups, lunges, etc. Kelly C. Melvin

6. Principle of Overload Appied to Muscular Strength • F – 2 – 4x a week • I – 60 - 90% of your max. • T – 3 sets of 4 – 8 reps. Kelly C. Melvin

7. Muscle endurance • Definition - The ability of the muscles to work over a long period of time • Test - 1 minute curl up test, weights • Improve - curl ups, push ups, lunges, weights Kelly C. Melvin

8. Principle of Overload Appied to Muscular Endurance • F – 2 – 4x a week • I – 30 - 50% of your max. • T – 3 sets of 12 – 20 reps. Kelly C. Melvin

9. Cardiovascular Fitness • Definition - The ability of the heart, blood vessels, and respiratory systems to supply oxygen and nutrients to the muscles during exercise. • Test – pacer test, mile run • Improve - aerobic activities such as running, swimming, biking, walking, basketball, etc. Kelly C. Melvin

10. Principle of Overload Appied to Cardiovascular Fitness • F – At least 3x a week • I – In your target heart rate zone (125-185 for your age) • T – 20 min. a day (60 min. a week) Kelly C. Melvin

11. Body Composition • Definition - The ratio of fat to muscle, bone, and other body tissues • Test - skinfold calipers, underwater weighing, electrical impedence • Improve - combination of proper diet and cardiovascular exercise Kelly C. Melvin

12. 5 steps in creating a fitness plan • 1. Evaluation (completed in class) • 2. Goal-setting (what do you want to accomplish) • 3. Selection of Activities (that will help you reach your goal) • 4. Application of Training Principles • 5. Self-assessment (how will you know if you’re getting better) Kelly C. Melvin

13. Step 1 - Evaluation • Assess your level of physical fitness in each component and decide where you need to make improvements. Kelly C. Melvin

14. Step 2 - Setting Goals • Decide what you want to improve the most! • Create a 6 week goal. Kelly C. Melvin

15. Examples of a six week goal • I will improve my cardiovascular fitness by improving my pacer test score from 25 to 35. • I want to be able to max out 200 on the bench press. • I want to decrease my body fat % by increasing my LBM and decreasing my fat weight. • I want to gain 15 pounds of LBM. • I want to be able to do the splits. Kelly C. Melvin

16. Step 3 - Selection of Activities • Select activities that WILL improve the intended areas of fitness. PRINCIPLE OF SPECIFITY Kelly C. Melvin

17. Step 4 - Applying the training principles CREATE A PLAN OF ACTION • Create a plan and follow the proper guidelines in for each component of fitness in regards to frequency, intensity, and time? (Overload) • Increase your frequency, intensity, or time as your body becomes used to the activity/exercise (every other day/week/etc.)? (Progression) • Have you selected appropriate activities? (Specificity) Kelly C. Melvin

18. Step 5 - Self-Assessment • Make sure to include a pre-test to see where you are now • Make sure to include a post-test to see the progress you’ve made • Make sure to include at least one test between the pre-test and post-test to see if you’re improving and/or to see if you need to change your goals. Kelly C. Melvin

19. Putting It All Together – Creating A Fitness Plan • Take the information you’ve gathered from the five steps for creating a fitness plan and create a six-week fitness plan. • Once you are sure you’ve chosen the right activities (specificity), make sure you (progress) throughout the 6 weeks and that you follow the guidelines of frequency, intensity, and time (overload). Kelly C. Melvin

20. Finished product – grading rubric • 10 pts - Cover sheet with name, date, and class period. • 10 pts - Pre-test score(s) in the area you want to improve. • 30 pts – Typed/Written fitness project proposal with 5 steps to creating a fitness plan • 50 pts - 6 week fitness plan (typed or written) • 5 pts EXTRA CREDIT – Parent signature • 5 pts EXTRA CREDIT – if turned in early Kelly C. Melvin

21. Six Week Fitness Plan – 50 pointsWhat Should It Contain? • Did you include a full six weeks? • Are you following the rules of overload for each fitness component? • Did you select appropriate activities (specificity)? • Are you demonstrating progression throughout the plan by increasing either frequency, intensity, or time? Kelly C. Melvin

22. Six Week Fitness Plan – 50 pointsWhat Should It Contain? (cont.) • Did you set appropriate goals? • What days of the week are you carrying out your activities? • What times are you completing your activities (i.e.,6:00 p.m, every morning, etc.)? • What are your warm ups and cool downs? Kelly C. Melvin

23. Project Due Date Project due June 6th. It will NOT be accepted late. It can be turned in earlier for extra credit. You can turn it in with a parent signature for extra credit. It will be worth 3 test grades. Kelly C. Melvin