Six Week Physical Fitness Plan

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.