six week physical fitness plan
DESCRIPTION
Six Week Physical Fitness Plan. Personal Fitness Project. 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. Flexibility. - PowerPoint PPT PresentationTRANSCRIPT
Kelly C. Melvin
Kelly C. Melvin
Project ObjectiveTo demonstrate ability to use concepts learned in class in real-life, personal situationsTo create positive, healthy, and life-enhancing changes in one’s personal fitness
Kelly C. Melvin
Flexibility
Definition - The range of movement of the joints
Test - sit and reach, shoulder stretch, trunk lift
How to Improve - stretching
Kelly C. Melvin
Principle of Overload Appied to Flexibility
F – At least 3x a weekI – Until you feel mild tensionT – Hold stretch a minimum of 15 seconds
Kelly C. Melvin
Muscle strength
Definition - The ability of the muscles to exert a force ONE time
Test - push ups, weightsHow to Improve - weights, push ups,
lunges, etc.
Kelly C. Melvin
Principle of Overload Appied to Muscular Strength
F – 2 – 4x a weekI – 60 - 90% of your max.T – 3 sets of 4 – 8 reps.
Kelly C. Melvin
Muscle endurance
Definition - The ability of the muscles to work over a long period of time
Test - 1 minute curl up test, weightsHow to Improve - curl ups, push ups,
lunges, weights
Kelly C. Melvin
Principle of Overload Appied to Muscular Endurance
F – 2 – 4x a weekI – 30 - 50% of your max.T – 3 sets of 12 – 20 reps.
Kelly C. Melvin
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 runImprove - aerobic activities such as running, swimming, biking, walking, basketball, etc.
Kelly C. Melvin
Principle of Overload Appied to Cardiovascular Fitness
F – At least 3x a weekI – In your target heart rate ZoneT – 20 min. a day (60 min. a week)
Kelly C. Melvin
Body Composition
Definition - The ratio of fat to muscle, bone, and other body tissuesTest - skinfold calipers, underwater weighing, electrical impedenceImprove - combination of proper diet and cardiovascular exercise
Kelly C. Melvin
5 steps in creating a fitness plan1. Evaluation2. Goal-setting3. Selection of Activities4. Application of Training
Principles5. Self-assessment
Kelly C. Melvin
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
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
Example of Long-term Goal
I will improve my cardiovascular fitness by improving my pacer test score from 25 to 35.
Kelly C. Melvin
Examples of short-term goals
Walk/run 3x a week for 20 min. for the first 2 weeksWalk/run 3x a week for 25 min. for the next 2 weeksWalk/run 3x a week for 35 min. for the next 2 weeks
Kelly C. Melvin
EXAMPLE of what plan might look like:
Week 1 & 2 Activity – Run/WalkF- 3x I – walk/run in thrT – 20 min.
Week 3 & 4 Activity – Run/WalkF – 3xI – walk/run in thr (run more-walk less)T – 25 min.
Week 5 & 6 Activity – Run/WalkF – 3xI – walk/run in thr (run more-walk lessT – 35 min
Kelly C. Melvin
Step 3 - Selection of Activities
Select activities that WILL improve the intended areas of fitness.
PRINCIPLE OF SPECIFITY
Kelly C. Melvin
Step 4 - Applying the trainingprinciples
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
Step 5 - Self-Assessment
How will you know if you are making progress or if you have reached your goal?
Kelly C. Melvin
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
Finished product – grading rubric15 pts - Cover sheet with name, date, and class period15 pts – Neat, organized, and attractive presentation10 pts – Written quantitative long term goal (specific)20 pts – 6 week plan20 pts – Plan follows principle of overload (F, I, T) for specific fitness area20 pts – Plan demonstrates progression over 6 weeks5 pts EXTRA CREDIT – Parent signature5 pts EXTRA CREDIT – if turned in early
Kelly C. Melvin
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
Project Due DateProject 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.