Zoe Morris has scoliosis and winged scapula. She created a 3-month summer fitness plan focused on aerobic exercise, circuit training, Pilates, and Zumba classes to improve her physical fitness and stamina. Her plan incorporates nutrition, rest, and consistency to gradually enhance her strength, endurance and posture over the summer months.

1. Zoe Morris

2. Standing Posture (View from front).
My right shoulder is considerably
lower than the left.
My right hand is lower than the left
due to my shoulder being lower than
the other.
http://www.nlm.nih.gov/medlineplus/ency/article/001241.htm

3. Standing Posture (View from the back).
Again you can see my
shoulder is lower on the
http://www.bupa.co.uk/individuals/health- right side.
information/directory/s/scoliosis
My shoulder blades stick out a lot My right shoulder blade
more than other people’s when I’m is being pushed down
stood naturally. because of the shoulder
itself.

4. Standing Posture (View from the side).
Neck tilts forward which can be
known as scholar’s neck.
Shoulder blades
stick out.
Slightly hyper-extended
knees.
http://en.wikipedia.org/wiki/Forward_head_posture

5. Standing Posture (Front view of legs).
My knee and ankle seem
fairly in line.
All the weight on my feet looks evenly
distributed which will help me
balance when dancing.

6. Diagnosis’
Scoliosis Winged Scapula
http://www.nlm.nih.gov/medlineplus/ency/article/001241.htm http://en.wikipedia.org/wiki/Winged_scapula

7. Evaluation of Fitness Results
My fitness results:
• Press-ups (strength) – 46 in one minute
• Plank (strength and core) – 3 minutes, 26 seconds
• Sit and reach (flexibility) – 45
• Aerobic test (fitness and stamina) – Heart rate increased
from 96 to 180.
My fitness:
At this moment in time I’m quite happy with my strength and
core strength and feel that I need to work on my fitness and
improve my stamina first, then work on my strength, as I
seem to get tired really quickly when doing any
running/aerobic work.

8. What is my plan?
• Fitness - Physical fitness is generally achieved through
correct nutrition, exercise, and enough rest.
http://en.wikipedia.org/wiki/Physical_fitness
• My summer plan is to work on my physical fitness and
my stamina.
• I will make a plan and aim to go to classes with a group
but also work on my fitness at home myself.
• I’ve chosen theses aspects as I feel as a dancer these are
the things that need to come first then you can work on
everything else, also because I personally feel these are
the things that are my weakest areas.

9. My Summer Plan – Month One
Morning Afternoon Evening
Monday Aerobic - Cycling
Tuesday Aerobic - Jog
Wednesday Zumba Class
Thursday Aerobic - Jog
Friday Aerobic - Swim
Saturday Zumba Class
Aerobic activity is that requiring continuous, rhythmic use of large muscle groups at
60-90 per cent of the maximum heart rate and 50-85 per cent of maximum oxygen
uptake for 20-60 minutes at least three times per week.
The main effects of aerobic exercise are:
• An increase in cardio-respiratory fitness;
• An increase in muscular endurance.
Body Fitness and Exercise SECOND EDITION, Mo Rosser, 2001.

10. My Summer Plan – Month Two
Morning Afternoon Evening
Monday Aerobic - Cycling Circuit Training
Tuesday Aerobic - Jog
Wednesday Zumba Class
Thursday Aerobic - Jog
Friday Aerobic - Swim
Saturday Pilates
Circuit training will potentially:
• Improve all components of physical fitness
• Assist improvement of skill-related components of fitness essential for participation in
sport
• Improve overall health.
The Complete Guide to Circuit Training, Debbie Lawrence and Bob Hope, A&C Black, 2002
A consistent Pilates routine improves posture and brings the body in better alignment. These
adjustments will help you breathe easier, sleep better, and put less stress on weaker joints and
tendons. Like Bikram, Pilates can be somewhat gruelling and is fantastic for increasing stamina.
http://www.wethechange.com/the-6-greatest-workouts-to-increase-stamina/

11. My Summer Plan – Month Three
Morning Afternoon Evening
Monday Aerobic - Cycling Circuit Training
Tuesday Aerobic - Jog
Wednesday Zumba Class
Thursday Aerobic - Jog
Friday Aerobic - Swim
Saturday Pilates
Stamina - enduring energy, strength, and resilience.
http://www.thefreedictionary.com/stamina

12. Conclusion
• Overall I believe I have a strong summer fitness plan which will
hopefully improve my physical fitness and stamina.
• Fitness – “Physical fitness is generally achieved through
correct nutrition, exercise, and enough rest.”
http://en.wikipedia.org/wiki/Physical_fitness
• I believe that I will achieve a good physical fitness level as I will
be getting enough exercise using my summer plan, I intend to
eat well and also from my summer plan I have included times
of rest.
• My stamina will gradually improve over the three months
through all of the fitness work I will be doing.

13. References
• http://www.nlm.nih.gov/medlineplus/ency/article/001241.htm
• http://www.bupa.co.uk/individuals/health-
information/directory/s/scoliosis
• http://en.wikipedia.org/wiki/Forward_head_posture
• http://en.wikipedia.org/wiki/Winged_scapula
• http://en.wikipedia.org/wiki/Physical_fitness
• Body Fitness and Exercise SECOND EDITION, Mo Rosser, 2001.
• The Complete Guide to Circuit Training, Debbie Lawrence and Bob
Hope, A&C Black, 2002
• http://www.wethechange.com/the-6-greatest-workouts-to-
increase-stamina/
• http://www.thefreedictionary.com/stamina