Personal  Fitness  Project  Joseph  Ijams
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Personal Fitness Project Joseph Ijams

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    Personal  Fitness  Project  Joseph  Ijams Personal Fitness Project Joseph Ijams Presentation 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
      • Asthma
      • Arthritis
      • Low Blood Sugar
      • Severe Scoliosis (which has already been passed on)
    •  
    • The Interview
      • 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.
    • The Plan:
      • 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
      • 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.
    • Community Resources
      • 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.
      • *References cited- ACL Injury Prevention Warm-Up http://sportsmedicine.about.com/od/kneepainandinjuries/a/022202b.htm
    • Cardiovascular Exercises
      • Jogging
      • Bike Riding
      • Swimming
      • Jump Roping
    • 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:
      • Bench Press
      • Overhead Tricep Press
      • Bicep Curl
      • Lateral Pull Down
      • 4 lower body exercises:
      • Lunges
      • Leg Press
      • Wall Squats
      • Dead Lifts
    • 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.
    • Cool Down/ Flexibility Program
      • 4 upper body exercises:
      • Forearm stretch
      • Neck rotations
      • Tricep Stretch
      • Standing hamstring stretch
      • 4 lower body exercises:
      • Calf stretch
      • Inner thigh stretch
      • Posterior thigh stretch
      • Soleus stretch
      • * references cited http://www.myfit.ca/exercisedatabase/stretches.asp?exercises=flexibility
    • Program 1 F- 3x per week I- Mild Tension T- 10 sec T- Standing Hamstring Stretch Program 2 F- 3x per week I- Mild Tension T- 12 sec T- Standing Hamstring Stretch Program 3 F- 4x per week I- Mild Tension T- 12 sec T- Standing Hamstring Stretch Program 4 F- 5x per week I- Mild Tension T- 14 sec T- Standing Hamstring Stretch
      • Program Transition 1 to 2: Program 1 to 2 is overload because the number of seconds with the position held has increased by 2.
      • 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 overload and progression because the seconds with position held has increased by 2 and the frequency has increased by one.
    • Sun. Mon. Tues. Wed. Thurs. Fri. Sat. Week 1 Flex 1 Cardio 1 Lift 1 Flex 1 Cardio 1 Lift 1 Rest Flex 1 Lift 1 Cardio 1 Week 2 Flex 2 Cardio 2 Lift 2 Flex 2 Cardio 2 Lift 2 Rest Flex 2 Lift 2 Cardio 2 Week 3 Flex 3 Cardio 3 Lift 3 Flex 3 Cardio 3 Lift 3 Rest Flex 3 Lift 3 Cardio 3 Week 4 Flex 4 Cardio 4 Lift 4 Flex 4 Cardio 4 Lift 4 Rest Flex 4 Lift 4 Cardio 4
    • Nutrition and Body Composition
    • The 5 a day plan
      • 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.
      • Lunch: a large salad with all the fixin’s
      • Dinner: low sodium vegetable soup
      • References cited http://www.cdc.gov/nccdphp/dnpa/5aday/index.htm
    • Fad Diets
      • The fad diet I found is called the Cabbage Soup Diet. It allows its followers to eat as much cabbage soup as they want and lose 10 lbs in 7 days.
      • It says it employs a technique called “calorie shifting” which tricks the body into burning fat.
      • The downside of this diet plan is that some people find the soup bland and have experienced dizziness or lack of concentration during the diet.
      • * references cited http://www.cabbage-soup-diet.com/
    • Course and Plan Reflection & Implementation
    • After this Personal Fitness Plan…
      • 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.