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Fitness Project

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Xaviera Valencia

on 12 October 2016

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Transcript of Fitness Project

Fitness Project
Fitness Assessment Results and Analysis
SMART Goal #1
1. Cardiorespiratory Endurance
By improving my cardiorespiratory endurance, I will be able to lower my heart rate to 108 BPM on the 3 Minute Step Test by November 1st, 2016.
Make My Body Healthier Fitness Project
SMART Goal #3
3. Flexibility
By maintaining my flexibility, I will be able to continue to score 12+ inches on the trunk lift test by November 1st, 2016.
SMART Goal #2
2. Muscular Strength and Endurance
By improving my upper body muscular strength, I will be able to do 10 push ups by November 1st, 2016.

Xaviera Valencia
Mr. Jordan

Warm Up
Purpose of warming up:
warm up your muscles so that they are not vulnerable to injury
prepares your body for more intense exercise
increases your blood pressure/body temperature slowly and not all at once so you don't get sick
Effective warm up exercises:
sport-specific
slower, less intense versions of the main physical activity you are going to do
before sprinting, you should jog or walk
before weight lifting, you should do the same exercises with substantially less weight
Some major health benefits to warming up are:
increased movement of blood through your tissues, making the muscles more pliable
prepares your heart for an increase in activity, preventing a rapid increase in blood pressure
primes your nerve-to-muscle pathways to be ready for exercise
FITT Principles Application
Warm Up
How increasing flexibility improves your health:
reduces muscle tension
increases range of movement in joints
increases energy levels
delays onset of muscle fatigue
improves posture
relaxes you mentally

Upper Body Flexibility Exercises
Biceps Stretch:
Put your arms behind your back and grasp your hands together, interlocking your fingers. Shrug your shoulders and pull yours arms away from your trunk.
Triceps Stretch:
Raise your right arm over your head and have your right elbow face the ceiling. Pull down your elbow with your left arm and lean towards the left. Pull down elbow with opposite arm and lean to the opposite side.
Side Bends:
Hang your arms by your side. Tilt your head to one side. Hold. Repeat with the other side.
Middle of the Body Flexibility Stretches
Pectoralis Major Stretch:
Put both of your arms directly behind you against a flat surface. Your arms should be parallel to the floor. Push against the flat surface until you feel tension in your chest.
Latissimus Dorsi Stretch:
Kneel down and lean forward with your arms out in front of you. Slide your hands forward while you push your buttocks backwards.
Lying Abdominal Stretch:
Lie down on your stomach. Push your chest and upper torso up with your arms until you feel a stretch in your abdomen.
Lower Body Flexibility Stretches
Hip Abductors:
Cross your right leg over your left leg. Look over your right shoulder while turning your abdomen and pushing back on your right knee with your left elbow. Repeat on the opposite side.
Lying Hamstring Stretch:
Lie down on your back. Slowly bring the knee of one leg to your chest. Extend your leg with your knee slightly bent. Hold your leg with both hands. Hold this position until you feel comfortable tension. Repeat with the other leg.
Standing Quadriceps Stretch:
Pull your heel towards your butt. You should feel a stretch in your "quads" (the front of your thigh). Keep your leg close to your body. Your knee should be pointing towards the floor. Repeat with the other leg.
FITT Principles Application
Flexibility
The Purpose of Cardiorespiratory Exercise
Maximum and Target Heart Rate Zones
Cardiorespiratory Exercises and Health Benefits
FITT Principles Application
Cardio Endurance
The purpose of cardiorespiratory exercise is to strengthen your heart and lungs. This happens because your body requires more oxygen and movement of blood during aerobic exercise than usual.
It can also help to reduce the risk of illness or premature death.
The intensity of exercise is measured using heart rate. The recommended heart rate range is based on your age.

This target heart rate (THR) zone is 60% to 85% of your maximum heart rate.

Your maximum heart rate is found by subtracting your age from 220.

Example: 220 - 16 = 204 (maximum heart rate)
204 x 0.6 = 122.4
204 x 0.85 = 173.4
THR while exercising for a 16 year old: 122 BPM - 173 BPM
Here are some cardiorespiratory exericses you can implement into your exercise plan:
Running
Dancing
Bicycling
Swimming
Rowing

There are several benefits to cardiorespiratory exercise. Here are a few:
Reduces body fat and improves weight control
Reduces resting blood pressure
Decreases total cholesterol
Increases blood supply to the muscles
Lowers resting heart rate

Resistance Training
The purpose of resistance training is to strengthen your musculoskeletal system.
Cool Down
The purpose of a proper cool down is to slowly return your body to a lower/resting state. A proper cool down prevents dizziness or fainting which would be caused by your blood pressure dropping so abruptly. It also prevents your blood from pooling in your extremeties and keeps it circulating around your body.
Effective Cool Down Exercises
There are many different cool down exercises that are effective and that you can implement. For example:
a slower intensity version of the main exercise you just finished
a different activity that uses the same muscles you used in your main exercise
an exercise that lowers your heart rate gradually
Example:
Full speed running --> jogging NOT walking
Health Benefits of Cool Downs
There are several benefits to performing a proper cool down after exercising. For example:
It helps your heart rate and breathing gradually return to normal
Prepares your muscles for the next exercise session (whenever it is)
Removes waste products that build up during exercise, like lactic acid
Reduces muscle soreness and stiffness
FITT Principles Application
Cool Down
Response Question
Weekly Fitness Chart
MLA Cited Sources
Resistance Training Chart
Health Benefits of Resistance Training
There are many health benefits to resistance training. The following are just a few:
Increases the size and strength of muscle fibers
Strengthens tendons, ligaments, and bones
Positive impact on metabolism and weight loss/maintenance
Muscle mass can be preserved throughout your lifespan
Muscle lost can be rebuilt
FITT Principles Application Resistance Training
Implementing the fitness plan I created will benefit me in all aspects of my life, mentally, emotionally, and physically. My fitness plan will benefit me emotionally because while exercising, endorphins are released, which make you happier and more positive. I will also be helped emotionally because my physical appearance will improve from exercising and I will gain confidence. In social situations, I will be more outgoing and more likely to make friends. Exercising also gives me more activities to do with the people I meet who exercise. Mentally, my fitness plan will help me because exercise can be used to relieve stress that builds up throughout the day. Exercise will help me to take my mind off things that are worrying me or giving me anxiety. Finally, my fitness plan will benefit the physical aspect of my life for obvious reasons. I will be strengthening my heart, lungs, and muscles through cardiorespiratory and resistance training. My metabolism and resting heart rate will improve. I will be less vulnerable to diseases or illnesses. Because my bones, muscles, tendons, and joints are stronger through exercising, I will be less likely to hurt myself/break something because everything in my body is stronger. Even if I do get hurt, it will be easier for me to recover because I will be in shape. Stretching will help to keep my muscles loose and prevent me from potentially tearing or spraining something during my main exercise. The warm ups and cool downs implemented into my plan will ensure that I don’t get hurt while exercising, or faint because my blood pressure or breathing changed too fast. Finally, my plan gives me one day off so that I don’t get hurt which would prevent me from exercising. Exercising the other six days will benefit me physically because I will be maintaining the level of fitness that I build throughout the week. This fitness plan will improve all aspects of my health triangle, my mental health, emotional health, and physical health.
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