Project F.I.T.T Principal. Part 1 –Fitness Test Score Cardio Respiratory FlexibilityMuscular Strength Muscular Endurance Body Composition Test AreaMileShoulder.

Project F.I.T.T Principal

Part 1 –Fitness Test Score CardioRespiratory

Flexibility Muscular Strength

MuscularEndurance

Body Composition

Test Area Mile ShoulderTouch

FAH Sit-Ups BMI

Score 10:30 Both 11 39 4.71

Exceed, Met, Not Meet Standard

Not Meet Met Met Met Met

Week OneCardiovascular Endurance

Day 1 Day 2 Day 3 Day 4 Day 5

Zumba 30 (min) and Walk For 15 (min)

Heart Rate:Between 152-160 beats /minutes

Swimming For 2 Hours And Jogging For 25 (min)

Heart Rate:Between 152-160 beats /minutes

Just Dance For hour and play Basketball for 25 (min)

Heart Rate:Between 152-160 beats /minutes

Run A Mile 10 (min) And Just dance For 25 (min)

Heart Rate:Between 152-160 beats /minutes

Run Up Stairs For 15 (min) And Play A Soccer For 20 (min)

Heart Rate:Between 152-160 beats /minutes

Week TwoCardiovascular Endurance

Day 1 Day 2 Day 3 Day 4 Day 5

Run 20 minutes, Speed Walk 20 minutes , Run 10 minutes

Heart Rate:Between 152-160 beats /minutes

Play basketball for 20 minutes,And bike riding For 30 (min)

Heart Rate:Between 152-160 beats /minutes

Jogging For 30 minutes and jump rope for 15 (min)

Heart Rate:Between 152-160 beats /minutes

Walking To the Beach For 1 hour

Heart Rate:Between 152-160 beats /minutes

Play Kick Ball For 1 hour and thirty (min)

Heart Rate:Between 152-160 beats /minutes

Part 3- Muscular Strength /Endurance

Day 1 week one

Military press Intensity/TimeSets :3 Reps:12Weight:45

Bench PressIntensity/TimeSets :3 Reps:12Weight:65

LungIntensity/TimeSets :3 Reps:15 Weight:65

Bicep curlsIntensity/TimeSets :3 Reps:11Weight:15

But squats Intensity/TimeSets :3Reps:8Weight:10

Bent over rowIntensity/TimeSets :3 Reps:14Weight:10

Crunches on ballIntensity/TimeSets :3 Reps:15Weight :body weight

Day 1 week two

Upright rowIntensity/TimeSets :3 Reps:8Weight:35

Dumbbell flyIntensity/TimeSets :3Reps:8Weight:20

Squat Intensity/TimeSets :3Reps:8Weight:75

Triceps ExtensionIntensity/TimeSets :3Reps:8Weight:30

Ungues squatsIntensity/TimeSets :3Reps:8Weight:5

Weight invertedIntensity/TimeSets :3Reps:8Weight:25

Incline sit upsIntensity/TimeSets :3Reps:8Weight:35

Day 2 week one

Front raisesIntensity/TimeSets :3Reps:12Weight:20

Push upsIntensity/TimeSets :3Reps:11Weight:10

Straight leg liftIntensity/TimeSets :3Reps:15Weight:45

Reverse bicepIntensity/TimeSets :3Reps:12Weight:10

hip extensionsIntensity/TimeSets :3Reps:8Weight:15

Pull upIntensity/TimeSets :3Reps:11Weight: body

Weight sit upsIntensity/TimeSets :3Reps:15Weight:20

Day 2 week two

Shoulder pressIntensity/TimeSets :3Reps:8Weight:15

Incline bench presIntensity/TimeSets :3Reps:8Weight:65

Leg curlsIntensity/TimeSets :3Reps:15Weight: body

Close grip Intensity/TimeSets :3Reps:10Weight: body

Walking up hillsIntensity/TimeSets :3Reps:8Weight:10

Lat pulldownIntensity/TimeSets :3Reps:8Weight:55

V upIntensity/TimeSets :3Reps:11Weight: body

Day 3 week one

Dumbbell riseIntensity/TimeSets :3Reps:12Weight:10

Chest dipIntensity/TimeSets :3Reps:13Weight: body

Calf raisesIntensity/TimeSets :3Reps:15Weight:25

Dumbell kickbackIntensity/TimeSets :3Reps:15Weight:55

Legs liftsIntensity/TimeSets :3Reps:8Weight:15

Barbell shrug Intensity/TimeSets :3Reps:12Weight:55

Leg-hip raiseIntensity/TimeSets :3Reps:12Weight: body

Day 3 week two

Cable rear deltIntensity/TimeSets :3Reps:15Weight:30

Dumbell pulloverIntensity/TimeSets :3Reps:15Weight:15

Reverse calf raiseIntensity/TimeSets :3Reps:8Weight:50

Underhand chinIntensity/TimeSets :3Reps:8Weight: body

Butt lefts Intensity/TimeSets :3Reps:8Weight:20

Behind the neckIntensity/TimeSets :3Reps:8Weight:65

Dumbell push upIntensity/TimeSets :3Reps:8Weight:25

Shoulders Detoids

ChestPecs Lats

Leg Quads Hamstring

ArmTricepsBiceps

Gluteus Back Trapezius

Core AbsObliques

Part 4- Flexibility (I Do the Same Work Out For Flexibility Both Weeks )

Quadriceps Lying (prone)Quad Stretch Time:20 Seconds

Lying (side)Quad StretchTime: 30 Seconds

Standing (Towel)Quad Stretch Time: 25 Seconds

Hamstring/ Gluteus Seated Hamstring(Sit And Reach)Time: 30 Seconds

Squatting Glute Stretch Time: 30 Seconds

Lying Hamstring

Time: 20 Seconds

Abductor/ Adductors butterflyTime:15(sec)

Squatting GroinTime: 30 (sec)

Lying GroinTime:25 (sec)

Biceps / Triceps Standing Bicep

Time:25 (sec)

Seated Bicep

Time: 20 (sec)

Doorway Bicep Stretch Time: 30 (sec)

Deltoid/ Pectoralis Side DeltoidTime: 30 (sec)

Behind Head ChestTime: 15(sec)

Doorway Modified ChestTime:15(sec)

Gastronomius/ Soleus

Warrior PoseTime:25 (sec)

Sqautte Time: 30 (sec)

Wall stretchTime: 25 (sec)

Abdominals/Back Kneeling abdominalTime: 30 (sec)

Standing abdominalsTime: 20 (sec)

Fixed bar backTime:15(sec)

Week One And Two Day 1 Day 2 Day 3

Food How much you need What is a serving Hints and tips

Grains 6 oz 1 slice of bread (1 ounce) ½ cup cooked pasta, rice, or cereal 1 ounce uncooked pasta or rice 1 tortilla (6 inch diameter) 1 pancake (5 inch diameter) 1 ounce ready-to-eat cereal (about 1 cup cereal flakes)

Eat least half of all grain

Vegetables 2 ½ cups five broccoli floretsten baby carrotsone Roma tomato3/4 cup tomato juice3/4 cup vegetable juicehalf of a baked sweet potatoone ear of cornfour slices of an onion

Beans and peas are great for fiber

Fruits 2 cups one bananasix strawberriestwo plumsfifteen grapesone appleone peachone-half cup of orange or other fruit juice

Use fruit as snacks , salads or deserts

Dairy 3 cups 1 cup milk 1 cup fortified soymilk (soy beverage) 1 cup yogurt 1½ ounces natural cheese (e.g. Cheddar) 2 ounces processed cheese (e.g. American)

Choose fat free milk or yogurt more often than chesse

Protein Foods 5 ½ cups 1 ounce lean meat, poultry, seafood 1 egg 1 Tablespoon peanut butter ½ ounce nuts or seeds ¼ cup cooked beans or peas

Eat seafood in a place of meat poultry 2 a week

Oils 6 tsp 1 tsp. vegetable oil (e.g. canola, corn, olive, soybean) 1½ tsp. mayonnaise 2 tsp. tub margarine 2 tsp. French dressing

Use olive, corn, soybean, sun flower oil

Day One: Meal • Breakfast Orange Yogurt Smoothie: Mix 1 c Cabot Nonfat Vanilla

Yogurt, ½ c orange juice, ½ c banana • Lunch :

Curried Turkey Lunchtime Wraps1 1/2 c pretzels3/4 c blueberries1 c low fat (1%) milkSnacks :12 whole wheat crackers, ½ banana, 2 tsp peanut butter1 oz Cabot 50% Reduced Fat Cheddar1 c low fat (1%) milk1 c carrot sticksDinner :Bow Ties and Chicken ConfettiDinner Cabot Cheddar Stuffed Tomatoes

Day Two: Meal• Breakfast 1 whole grain English muffin w/2 tsp butter

¼ c Cabot Cottage Cheese w/1 medium peach, sliced1 c low fat (1%) milkLunch

• Spicy Chicken Pita Pizzas1 small appleSnacks 2 c Cabot Plain Nonfat Yogurt, â…“ cup low fat granola, ¼ cup raisins1 oz Cabot 50% Reduced Fat Cheddar1 c broccoli, cauliflower and cherry tomatoes w/1 Tbsp fat free dressingDinner Couscous with Tomatoes, sautéd Spinach & Two CheesesDinner Indian-Spiced Chicken Thighs1 large whole grain dinner roll

Day Three: Meal• Breakfast :Scramble to Go: Scramble 1 egg and 2 egg whites w/2

Tbsp low fat (1%) milk, 1 tsp vegetable oil and 1 c chopped vegetables. Stuff into 6†whole grain pita�1 small banana1 c low fat (1%) milkLunch :Layered Broccoli Salad1 whole grain pita1 c low fat (1%) milk

Snacks 1 c salad greens w/2 Tbsp fat free salad dressing1 c Cabot Plain Nonfat Yogurt w/2 c berriesDinner :Oven Roasted Salmon with Cabot Cheddar Polenta½ c steamed broccoli or asparagus1 small whole grain dinner roll

Day Four: Meal• Breakfast :• 1 ½ c unsweetened ready-to-eat cereal w/1 c low fat (1%) milk and ¾ c

blueberries1 hard-cooked egg

Lunch:• 2 slices whole wheat bread w/1 Tbsp peanut butter and 1 small banana

1 c Cabot Nonfat Flavored Yogurt1 c carrot sticks Snacks:

• 1 c low fat (1%) milk2 oz Cabot 50% Reduced Fat Cheddar in 1 whole wheat pita34 small grapesDinner:Kalamata Stuffed Chicken with Roasted Pepper Cream2 c mixed salad greens

Day Five: Meal• Breakfast:• 1 whole wheat English muffin w/2 Tbsp + 1 tsp reduced fat cream cheese

1 c orange juice1 c low fat (1%) milk

Lunch :• 2 slices whole wheat bread w/2 oz chunk light tuna (packed in water, drained)

mixed w/2 Tbsp reduced fat mayonnaise, 1 leaf of lettuce, 3 slices tomato, ½ oz Cabot 50% Reduced Fat Cheddar1 small orange1 c low fat (1%) milkSnacks :

• 10 (1 oz) baked tortilla chips w/½ c salsa1 small apple1 c low fat (1%) milk

• Dinner: Tamale Skillet SupperVegetarian Taco Salad