Personal Fitness Project Joseph IjamsPresentation Transcript
Personal Fitness Project By Joseph Ijams
10 years from now…
In 10 years I will be doing something with computer tech
There are no physical capabilities required so I must make sure I do not live a sedentary lifestyle
Low Blood Sugar
Severe Scoliosis (which has already been passed on)
I interviewed my dad who has arthritis but still maintains a healthy lifestyle by jogging every day.
He monitors his disease with chondroitin and glucosamine pills for pain and they ease the tension on his bones.
Standard Pre-Test Post-Test Goal Mile 7:10 10 min 4 sec 8 min Sit-Ups 45 28 Push-Ups 30 17 24 Sit & Reach 3.0 inches 3.0 inches 3.0 inches BMI 18.5-24.9 21.3 21.3 woo!
According to my fitness testing scores I will need to improve my mile time. I seem to have low stamina. This means a cardiorespiratory FITT plan will be the most important.
In order to accomplish this goal, as well as completing my FITT plan for cardio I plan to do some extra jogging around Dungeness as well.
The barriers I face are mostly internal. I tend to be lazy and procrastinate with my problems until the last available time (including with this PowerPoint). The problem is that fitness does not work that way. It is a constant and daily thing to achieve.
Because we live in such a small town like Sequim, my resources are limited. I do, however, have:
The Sequim Gym
My iPod keeps me motivated
Warm Up Activity
For my warm up activity I have chosen to do the shuttle run. It is a 1-5 min side to side jog that stretches the hip muscles and allows for increased speed without injury during the FITT activities.
Program 1 F-3x per week I- 70% of MHR 104 T- 6 min T- Jump Rope Program 2 F-3x per week I- 70% of MHR 104 T- 7 min T- Jump Rope Program 3 F-4x per week I- 70% of MHR 104 T- 7 min T- Jump Rope Program 4 F-5x per week I- 75% of MHR T- 7 min T- Jump Rope
Program Transition 1 to 2: Program 1 to 2 is overload because the number of min has increased by 1.
Program Transition 2 to 3: Program 2 to 3 is progression because the frequency has increased by one.
Program Transition 3 to 4: Program 3 to 4 is progression and overload because the MHR has increased by 5% and the frequency has increased by one.
4 upper body exercises:
Overhead Tricep Press
Lateral Pull Down
4 lower body exercises:
Program 1 F- 3x a week I- 90lbs T-10 sets T- Bench Press Program 2 F- 3x a week I- 90lbs T- 12 sets T- Bench Press Program 3 F- 4x a week I- 95 lbs T- 10 sets T- Bench Press Program 4 F- 5x a week I- 95 lbs T- 12 sets T- Bench Press
Program Transition 1 to 2: Program 1 to 2 is overload because the number of sets has increased by 2.
Program Transition 2 to 3: Program 2 to 3 is progression because I have added 5 more lbs after 2 weeks of training and I have increased the frequency by one.
Program Transition 3 to 4: Program 3 to 4 is progression and overload because the frequency has increased by one and 2 more repititions have been added.
5 a day plan by the Center for Disease Control and Prevention is a health plan to get 5 servings of fruits and vegetables every day. It encourages fun and convienient tips for people to get the nutrition they need for every meal and everything in between.
Breakfast : an omelet including bell peppers, broccoli, spinach ,mushrooms, and tomatoes.
After this course: My lifestyle choices will be altered significantly after this course as the ideas are still fresh and inspiring.
After high school : I think I can still maintain a decent level of fitness.
Sadly I do not think I have what it takes to stay motivated as an adult. I will probably become fat with the rest of America unless someone finds a way to innovate the situation or put a new spin on fitness.