Personal Fitness Project By Joseph Ijams
10 years from now… <ul><li>In 10 years I will be doing something with computer tech </li></ul><ul><li>There are no physica...
<ul><li>Asthma </li></ul><ul><li>Arthritis </li></ul><ul><li>Low Blood Sugar </li></ul><ul><li>Severe Scoliosis (which has...
 
The Interview <ul><li>I interviewed my dad who has arthritis but still maintains  a healthy lifestyle by jogging every day...
 
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 i...
<ul><li>According to my fitness testing scores I will need to improve my mile time.  I seem to have low stamina. This mean...
The Plan: <ul><li>In order to accomplish this goal, as well as completing my FITT plan for cardio I plan to do some extra ...
The Barriers <ul><li>The barriers I face are mostly internal. I tend to be lazy and procrastinate with my problems until t...
Community Resources <ul><li>Because we live in such a small town like Sequim, my resources are limited. I do, however, hav...
Warm Up Activity <ul><li>For my warm up activity I have chosen to do the shuttle run. It is a 1-5 min side to side jog tha...
Cardiovascular Exercises <ul><li>Jogging </li></ul><ul><li>Bike Riding </li></ul><ul><li>Swimming </li></ul><ul><li>Jump R...
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-...
<ul><li>Program Transition 1 to 2: Program 1 to 2 is  overload because the number of min has increased by 1. </li></ul><ul...
<ul><li>4 upper body exercises: </li></ul><ul><li>Bench Press </li></ul><ul><li>Overhead Tricep Press </li></ul><ul><li>Bi...
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 Pro...
<ul><li>Program Transition 1 to 2: Program 1 to 2 is overload because the number of sets has increased by 2.  </li></ul><u...
Cool Down/ Flexibility Program  <ul><li>4 upper body exercises: </li></ul><ul><li>Forearm stretch  </li></ul><ul><li>Neck ...
Program 1 F- 3x per week  I- Mild Tension  T- 10 sec T- Standing Hamstring Stretch Program 2 F- 3x per week  I- Mild Tensi...
<ul><li>Program Transition 1 to 2: Program 1 to 2 is overload because the number of seconds with the position held has inc...
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  Cardi...
Nutrition and Body Composition
The 5 a day plan <ul><li>5 a day plan by the Center for Disease Control and Prevention is a health plan to get 5 servings ...
<ul><li>Breakfast : an omelet including bell peppers, broccoli, spinach ,mushrooms, and tomatoes.  </li></ul><ul><li>Lunch...
Fad Diets <ul><li>The fad diet I found is called the Cabbage Soup Diet. It allows its followers to eat as much cabbage sou...
Course and Plan Reflection & Implementation
After this Personal Fitness Plan… <ul><li>After this course:  My lifestyle choices will be altered significantly after thi...
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Personal Fitness Project Joseph Ijams

  1. 1. Personal Fitness Project By Joseph Ijams
  2. 2. 10 years from now… <ul><li>In 10 years I will be doing something with computer tech </li></ul><ul><li>There are no physical capabilities required so I must make sure I do not live a sedentary lifestyle </li></ul>
  3. 3. <ul><li>Asthma </li></ul><ul><li>Arthritis </li></ul><ul><li>Low Blood Sugar </li></ul><ul><li>Severe Scoliosis (which has already been passed on) </li></ul>
  4. 5. The Interview <ul><li>I interviewed my dad who has arthritis but still maintains a healthy lifestyle by jogging every day. </li></ul><ul><li>He monitors his disease with chondroitin and glucosamine pills for pain and they ease the tension on his bones. </li></ul>
  5. 7. 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!
  6. 8. <ul><li>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. </li></ul>
  7. 9. The Plan: <ul><li>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. </li></ul>
  8. 10. The Barriers <ul><li>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. </li></ul>
  9. 11. Community Resources <ul><li>Because we live in such a small town like Sequim, my resources are limited. I do, however, have: </li></ul><ul><li>The Sequim Gym </li></ul><ul><li>My iPod keeps me motivated </li></ul>
  10. 12. Warm Up Activity <ul><li>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. </li></ul><ul><li>*References cited- ACL Injury Prevention Warm-Up http://sportsmedicine.about.com/od/kneepainandinjuries/a/022202b.htm </li></ul>
  11. 13. Cardiovascular Exercises <ul><li>Jogging </li></ul><ul><li>Bike Riding </li></ul><ul><li>Swimming </li></ul><ul><li>Jump Roping </li></ul>
  12. 14. 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
  13. 15. <ul><li>Program Transition 1 to 2: Program 1 to 2 is overload because the number of min has increased by 1. </li></ul><ul><li>Program Transition 2 to 3: Program 2 to 3 is progression because the frequency has increased by one. </li></ul><ul><li>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. </li></ul>
  14. 16. <ul><li>4 upper body exercises: </li></ul><ul><li>Bench Press </li></ul><ul><li>Overhead Tricep Press </li></ul><ul><li>Bicep Curl </li></ul><ul><li>Lateral Pull Down </li></ul><ul><li>4 lower body exercises: </li></ul><ul><li>Lunges </li></ul><ul><li>Leg Press </li></ul><ul><li>Wall Squats </li></ul><ul><li>Dead Lifts </li></ul>
  15. 17. 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
  16. 18. <ul><li>Program Transition 1 to 2: Program 1 to 2 is overload because the number of sets has increased by 2. </li></ul><ul><li>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. </li></ul><ul><li>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. </li></ul>
  17. 19. Cool Down/ Flexibility Program <ul><li>4 upper body exercises: </li></ul><ul><li>Forearm stretch </li></ul><ul><li>Neck rotations </li></ul><ul><li>Tricep Stretch </li></ul><ul><li>Standing hamstring stretch </li></ul><ul><li>4 lower body exercises: </li></ul><ul><li>Calf stretch </li></ul><ul><li>Inner thigh stretch </li></ul><ul><li>Posterior thigh stretch </li></ul><ul><li>Soleus stretch </li></ul><ul><li>* references cited http://www.myfit.ca/exercisedatabase/stretches.asp?exercises=flexibility </li></ul>
  18. 20. 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
  19. 21. <ul><li>Program Transition 1 to 2: Program 1 to 2 is overload because the number of seconds with the position held has increased by 2. </li></ul><ul><li>Program Transition 2 to 3: Program 2 to 3 is progression because the frequency has increased by one. </li></ul><ul><li>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. </li></ul>
  20. 22. 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
  21. 23. Nutrition and Body Composition
  22. 24. The 5 a day plan <ul><li>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. </li></ul>
  23. 25. <ul><li>Breakfast : an omelet including bell peppers, broccoli, spinach ,mushrooms, and tomatoes. </li></ul><ul><li>Lunch: a large salad with all the fixin’s </li></ul><ul><li>Dinner: low sodium vegetable soup </li></ul><ul><li>References cited http://www.cdc.gov/nccdphp/dnpa/5aday/index.htm </li></ul>
  24. 26. Fad Diets <ul><li>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. </li></ul><ul><li>It says it employs a technique called “calorie shifting” which tricks the body into burning fat. </li></ul><ul><li>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. </li></ul><ul><li>* references cited http://www.cabbage-soup-diet.com/ </li></ul>
  25. 27. Course and Plan Reflection & Implementation
  26. 28. After this Personal Fitness Plan… <ul><li>After this course: My lifestyle choices will be altered significantly after this course as the ideas are still fresh and inspiring. </li></ul><ul><li>After high school : I think I can still maintain a decent level of fitness. </li></ul><ul><li>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. </li></ul>

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