My Personal Fitness Plan Presented by: Stephanie Madrid
Proper Warm-up Movement Prep.: Is a series of innovative and dynamic movements that increase your core temperature, prepare your nervous system for physical activity and strengthen your body. Movement Prep. Benefits Increases Core Temperature Actively Elongate Muscles Enhances Proprioception Integrated Stability Refine Movement Patterns
Muscular Endurance Muscular Endurance: Is the ability to use muscular strength over a set period of time. Examples of Muscular Endurance: 1. Squats 2. Push-Ups 3. Wall squats 4. Superman
Muscular Strength Muscular Strength: The ability of a person to exert force on physical object using muscles. Examples of Muscular Strength: 1. Dead lifts 2. Bent over Barbell Row 3. Standing Military Press
Cardio-Respiratory Fitness Cardio-Respiratory Fitness: The ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity. Example of Cardio-Respiratory Fitness: 1. Walking 2. Bicycling 3. Swimming 4. Jump rope 5. Running
Body Composition Body Composition: The percentage of fat, bone, and muscle in human bodies. Because muscular tissues take up less space in our body than fat tissues, our body composition, as well as our weight determines leanness. Examples of Body Composition: Aerobics Dancing Brisk walking
Flexibility Flexibility: The ability of a muscle to perform movement with large amplitude, range of motion. Examples of Flexibility: 1. Seat stretch 2. Knees to chest 3. Side lunges 4. Forward lunges 5. Triceps stretch
Heart Rate Monitoring For most of my fitness plan workouts I would like to be within the Aerobic Zone (70%-80%). For my interval exercise I would like to reach the Red Line Zone (90%-100%). This will help my interval workout because it will make it more affective. I will be able to determine if I’m reaching these zones by calculating my heart rate.
Physical Activity List Household chores Fitness class Walking the Boulevard Dancing ( Just Dance 3+4)
Goals 1. Eat healthier food 2. Lose about 40 or more pounds 3. Beat my running time I will monitor my progress by using the a journal. A journal is more useful for me because I am most likely to remember my journal than logging it somewhere online. I can have my journal divided into two sections. One section for activity log for everyday. The second section is for the food I eat everyday.
Importance of a proper warm-up & cool down The importance of a proper warm-up is that it helps you with mental preparation for the task at hand. For example, when I’m about to run a mile for class a proper warm-up gets me pumped for the run and helps me focus on my goal. It also improves your performance, increases focus on your task, circulation, body temperature, and prevents injuries. Some injuries that can occur if you don’t do a proper warm-up are pulled muscles, sprained ankles, and cramps. Cool downs are just as important because it prevents dizziness and gradually lowers your heart rate. Cool downs also help with minimizing muscle soreness.