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 • How to 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 15 seconds Kelly C. Melvin

5. Muscle strength • Definition - The ability of the muscles to exert a force ONE time • Test - push ups, weights • How to 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 • How to 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 • 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 • 2. Goal-setting • 3. Selection of Activities • 4. Application of Training Principles • 5. Self-assessment Kelly C. Melvin

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

14. Step 2 - Setting Goals • Create one long-term goal for an area that needs improvement (what you would like to accomplish at the end of 6 weeks). • Create at least three short-term goals for that same area (what you plan to accomplish EACH week). Kelly C. Melvin

15. Example of Long-term Goal • I will improve my cardiovascular fitness by improving my pacer test score from 25 to 35. Kelly C. Melvin

16. Examples of short-term goals • Walk/run 3x a week for 20 min. for the first 2 weeks • Walk/run 3x a week for 25 min. for the next 2 weeks • Walk/run 3x a week for 35 min. for the next 2 weeks Kelly C. Melvin

17. EXAMPLE of what plan might look like: • Week 1 & 2 Activity – Run/Walk • F- 3x • I – walk/run in thr • T – 20 min. • Week 3 & 4 Activity – Run/Walk • F – 3x • I – walk/run in thr (run more-walk less) • T – 25 min. • Week 5 & 6 Activity – Run/Walk • F – 3x • I – walk/run in thr (run more-walk less • T – 35 min Kelly C. Melvin

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

19. Step 4 - Applying the training principles • Have you followed the proper guidelines for each component of fitness in regards to frequency, intensity, and time? (Overload) • Do you increase your frequency, intensity, or time as your body becomes used to the activity/exercise? (Progression) • Have you selected appropriate activities? (Specificity) Kelly C. Melvin

20. Step 5 - Self-Assessment • How will you know if you are making progress or if you have reached your goal? Kelly C. Melvin

21. 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

22. Finished product – grading rubric • 15 pts - Cover sheet with name, date, and class period • 15 pts – Neat, organized, and attractive presentation • 10 pts – Written quantitative long term goal (specific) • 20 pts – 6 week plan • 20 pts – Plan follows principle of overload (F, I, T) for specific fitness area • 20 pts – Plan demonstrates progression over 6 weeks • 5 pts EXTRA CREDIT – Parent signature • 5 pts EXTRA CREDIT – if turned in early Kelly C. Melvin

23. 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

24. Project Due Date Project due June 7th. 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 2 test grades and a homework grade. Kelly C. Melvin