The document outlines Crystal Qin's personal fitness program. Her goals are to improve her cardiovascular fitness, muscular strength and endurance, flexibility, and tennis skills. She aims to complete various exercises like biking, weight training, and playing tennis over a six week period. Her program details the frequency, intensity, and duration of each activity. It also includes a nutrition plan and strategies to address potential obstacles like lack of motivation, time, and boredom.

1. My Personal Fitness Program Crystal Qin

2. Mission Statement Maintaining a fit and healthy lifestyle is extremely important to me. A personal fitness program will help me to achieve this. I plan to increase my muscular strength, muscular endurance, and cardiovascular fitness through a variety of exercises. I hope to improve my tennis skills so that I can be an all around better player. This can help me have more fun when I’m playing and I will have a lifetime sport that I will never stop playing. As a student, it would also be helpful to reduce my stress level through this fitness program. As a teenager, this would also help me to feel better about myself and my self image. Overall I want to increase my stamina and endurance and feel more relaxed. Not only will this help me right now, it will ultimately help me as I continue to grow older. It will help me to avoid such diseases like high blood pressure, high cholesterol, and diabetes that could affect me in my future if I don’t make good choices right now. Maintaining a fitness program will also help motivate me in other areas of life such as school and sports. I want to establish this program so that I can live a long and healthy life.

3. Health Related Fitness Profile Fitness Component Test Item Health Fitness Standard Test #1 Test #2 Goal Flexibility Sit and Reach 25 cm 37 39 44 Cardiovascular Mile Run 10:30 8:45 9:27 8:00 Abdominal Strength/ Endurance Sit-ups 34 38 45 55 Upper Body Strength/ Endurance Push-ups 11 18 22 32

4. Goals Short Term For the next month play tennis three times a week for one hour. For the next month, bike for two hours over one week. Over two weeks be able to bench press ten more pounds. Long Term Feel better about myself for the rest of my life. By the end of the summer, bike for one hour and medium pace without getting tired. Continue exercising for forty minutes three times a week for five years.

5. Activities Bicycling Weight Training Tennis Flexibility 1 2 2 Cardiovascular Fitness 3 1 2 Muscular Strength 2 3 1 Muscular Endurance 2 3 1 Body Composition 3 1 2 Stress Diversion 3 3 1 Total 14 13 9 Average 2.3 2.2 1.5

6. Program Bicycling Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Frequency 3x per week 3x per week 4x per week 4x per week 4x per week 5x per week Intensity 13 min/mile 12:30 min/mile 11 min/mile 11:30 min/mile 11 min/mile 11 min/mile Time 25 min. 30 min. 40 min. 40 min. 50 min. 50 min.

7. Program (con.) Weight Training Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Frequency 2x per week 2x per week 3x per week 3x per week 4x per week 4x per week Intensity Bench Press-70 pounds Squats-20 pounds Leg Extension-20 pounds Front Curl-15 pounds Bench Press-75 pounds Squats-20 pounds Leg Extension-20 pounds Front Curl-15 pounds Bench Press-80 pounds Squats-25 pounds Leg Extension-25 pounds Front Curl-20 pounds Bench Press-80 pounds Squats-30 pounds Leg Extension-25 pounds Front Curl-20 pounds Bench Press-85 pounds Squats-30 pounds Leg Extension-30 pounds Front Curl-25 pounds Bench Press-90 pounds Squats- 35 pounds Leg Extension 30 pounds Front Curl-25 pounds Time 8 reps, 3 sets 10 reps, 3 sets 10 reps, 4 sets 12 reps, 4 sets 12 reps, 4 sets 12 reps, 5 sets

8. Program (con.) Tennis Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Frequency 3x per week 3x per week 4x per week 4x per week 5x per week 5x per week Intensity Hitting feeds, ground strokes Hitting feeds, ground strokes, volley, direction Hitting with a partner, volley, overheads, depth, direction Hitting with a partner, overheads, serves, spin, depth Playing games, serves, approach shots, spin, speed Playing games, serves, spin, speed Time 45 min. 1 hr. 1 hr 75 min. 75 min 1 hr. 30 min.

9. Nutrition Plan Don’t drink any soda unless on special occasions. Drink 2 glasses of skim milk daily with no added chocolate. Drink 6 glasses of water daily. Eat a low fat yogurt cups over one week as a snack after school. Only get lunch from the burger/fries line once every two weeks. Eat 3 fruit daily. Two of three should be different. For lunch eat sandwiches at least 4 days of the week with only whole wheat bread. Only eat baked chips, not regular chips. Eat salad for 4 meals a week with low fat dressing. Eat at least one serving of greens and vegetables for every lunch and dinner. Eat 4 servings a day of greens and vegetables.

10. Obstacles Problem : Lack of Motivation Solution : Exercise with other people. The social interaction will encourage me to continue to work out. Also, keeping track of my progress will help me to see how I am doing and will motivate me to keep working. Problem: Lack of Time Solution: Time manage better. Use a planner and schedule every day so that there is a built in time for exercising. Try to cut out some TV and computer time. Another option is if I’m exercising indoors I could watch TV at the same time. Problem : Boredom with Program Solution : Exercise in different environments. A new environment could boost interest in the exercise. Also, once a week I can try an activity that I don’t usually do such as horseback riding, volleyball, or lacrosse.

11. Journal Entry *Fill only the activities that apply to the date Activity- Bicycling Length: Other Details: Act.-Weight Training Length: Other Details: Act.-Tennis Length: Other Details: Act.-________ Length: Other Details: Act.-________ Length: Other Details: Date: Thoughts/Feelings/Reactions: