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Personal Fitness Profile

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by

Jordan Lake

on 22 January 2013

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Transcript of Personal Fitness Profile

By: Allysha Couch Personal Fitness Profile Personal Bio My goals My Plan/Program Knowledge Knowledge Success Modifications My height is approx. 5'10 My fitness goal was to improve my muscular endurance and my muscular strength. Specifically, my goal was to improve my push-ups and my vertical jump. My program (Week 1):
Bench dips
Balance Board
Box Jumps
Side Leg Raises
Side Arm Raises
Bicep Curl With Band Vertical Jump Push-ups Some modifications I would make to my fitness plan if I were going to continue with it is to push myself harder and be more focused. I think that if I focused on my exercises, and really tried to do them I would've reached my goal. I am an active person because I am a volleyball player. These goals were important to me because I am a volleyball player. For volleyball, you need to have a good vertical, and a good hit. To have a good hit, you need stronger arm muscles, and to have a better vertical, you need stronger leg muscles. My program (Week 2):
Bench Dips
Balance Board
Box Jumps
Side Leg Raises
Side Arm Raises
Bicep Curl With Band
Lunges My program (Week 3):
Bench Dips
Box Jumps
Balance Board
Side Leg Raises
Side Arm Raises
Bicep Curl With Band
Lunges My program (Week 4):
Bench Dips
Box Jumps
Balance Board
Side Leg Raises
Side Arm Raises
Bicep Curl With Band
Lunges
Pelvic Thrusts/Lifts
Superman Hold My F.I.T.T. Formula I managed my F.I.T.T formula by doing my program 3 times a week for 4 weeks, along with my cardio program. Every week, I would try to make it more intense by adding more weight, doing more reps, doing more/different exercises or going for a longer period of time. Was I successful?
I think that I was not very successful. I met one of my goals (doing more pushups), but not my other (improving my vertical jump). I think I did not improve my vertical jump because I did easier leg exercises. Barriers I encountered:
sickness
bad weather
distractions S - to improve my muscular endurance (push-ups) and my muscular strength (vertical jump).
M - to retest how many push-ups I can do, and how high I can jump.
A - to focus on improving the muscular areas above.
R - my goal is not over the top, therefore it is realistic.
T - at the end of 4 weeks - 3 times a week (December 14th) Energy Nutrition Analysis - What I eat: 2000-2500 cal.
- Recommended amount: 1593 cal.
- # of calories burned on a workout day: 200-300 cal. Activity Analysis My activity level would be fairly high. I have volleyball practice 2-3 times a week for approx. 3 hours, plus tournaments. I am also in a gym class this semester, and I do easy 'at home' workouts.
I get approx. 7-9 hours of sleep on a normal day. Education I can teach others the importance of healthy active living by telling them that they could get type 2 diabetes (body does not produce enough insulin) or osteoporosis (low bone mass and thin bone tissue) later on, if they do not have a healthy active life now. The results of the fitness program will show you that your body can change over time if you try hard enough, and with good change, comes more self- confidence, which is a good thing to have.
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