Personal Fitness Plan St
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NAME: Andrew McGuire
Standard 2 Component: 2.b: Achieve and maintain a health enhancing level of fitness throughout the program Artifact: Personal Fitness Plan Date: Fall 2018 Reflection: My ability to achieve and maintain a health enhancing level of fitness was assessed during PED 382 School Fitness Based Programing. During this class I created a fitness plan for myself so I can stay on track to maintain a health enhancing level of fitness. The personal fitness plan relates to component 2.b In several ways. In my plan I first evaluated body composition, flexibility, muscular strength and endurance, and aerobic fitness. After the evaluation I choose a fitness component that I thought needed improvement and I created fitness goals and daily activity logs using the FITT principle. I finished the plan with progressions that will help me maintain and improve the healthy lifestyle. Achieving and maintaining a health enhancing level of fitness is important for physical educators because if we want to get our students to keep up with a healthy lifestyle we have to use ourselves as models for them. As physical educators we have to show our passion for living healthy lifestyle and try and share that passion with the students. Getting our students at a young age to show commitment to living a healthy lifestyle is one of the top priorities as a physical educator.
NAME: Andrew McGuire
Personal Fitness Plan Pre-‐‑Assessment Instructions: Please answer the following with complete responses. Fitness Component Evaluation 1. Body Composition: What is your BMI? ___22.5_____ What is your rating? ______________ 2. Flexibility: What is your Sit-‐‑and-‐‑Reach distance? L=10 R=10 Percentile? ______50_______ 3. Muscular Strength/Endurance: a. How many push-‐‑ups can you do? ____50_____ Percentile? ______70_____ b. How many “sit ups” can you do? ____50_____ Percentile? _____70______ 4. Which Aerobic Fitness Test did you do? ___________Pacer Test_________________ a. What was your result? ___________62____________ b. What was your percentile? ________75__________ Fitness Evaluation 1. Circle/Highlight the fitness component that you need to improve on the most… a. Flexibility b. Muscular Strength/Endurance c. Body Composition d. Aerobic Capacity 2. Explain why you might struggle with this fitness component. Provide a detailed, well thought out answer…. I might struggle with muscular strength and endurance because I don’t know how long my shoulder will be able to keep up. In the past, in some exercises my shoulder would start to aggravate and loosen up. I need to be smarter with my workouts and start to strengthen the muscles around my labrum to help build my strength.
NAME: Andrew McGuire
Fitness Goal Setting A very important aspect of designing your personalized fitness plan is to set fitness goals. The goals that you establish should take into account your current fitness levels as well as where you want your fitness levels to be. Well-‐‑written goals will drive your activity selection and FITT formula. Use “SMART” criteria to set your fitness goals: SPECIFIC: What do you want to achieve? How will you achieve it? Why is it important to you? MEASURABLE: Establish how to measure your success. Actual numbers, target dates, or specific events. ACHIEVABLE: Your goals should push you past your comfort point but should still be do-‐‑able. RELEVANT: Your goals should be important to you and the outcome should impact your life. TIMELY: Your goals should have a time element established. This helps you keep on track. 1. Identify a fitness goal for EACH of the healthy fitness components that you would like to achieve in the next 3 months. a. Flexibility – I would like to stretch dynamically and statically more often, either when I get up or when I go to bed b. Muscular Strength/Endurance – I would like to increase my muscular strength for mostly basketball. I still have some torn muscles in my shoulder so I need to work around it to keep it strong as can be. I will concentrate on exercises that don’t put too much pressure on the shoulder and also find exercises where I can slowly increase weight on it. c. Body Composition – I am going to eat heathier and cut down on snacks. I will start using My Fitness Pal to help my calorie count while exercise with it.
NAME: Andrew McGuire
d. Aerobic Capacity – My plan is to run 5-‐‑6 times a week while mixing in basketball because I believe that running long distance, which is between a mile or 2, and than mixing some sprinting into the mix will help me improve my time in both the mile and the Pacer Test over a period of time.
2. Using the “SMART” criteria, explain HOW you plan to meet these fitness goals. Please be specific and detailed with your answer… Using the SMART criteria, I believe I can achieve and create goals that can be accomplished in a simple manner. With an increase in flexibility, muscular strength/ endurance, body comp, and aerobic capacity my health will be in the best it has ever been. I believe the goals are achievable and once achieved I can set higher goals.
FITT PRINCIPLE & TABLE Directions: Use the FITT Principles and Table below to create a 1 week fitness log of activities you plan to do. Your log should be complete, show thought and effort, and be as detailed as possible.
Definition of FITT Principle
F = Frequency. Describes how often the activity takes place in a week I = Intensity. Describes how vigorous the participant is engaged in the activity. T = Time. Describes how long the participant is engaged in the activity. T= Type. Describes the specific activity selected. Aerobic Capacity
FITT TABLE EXAMPLE Frequency Intensity 3-‐‑6 times per Easy week Moderate Vigorous
Time 20-‐‑60 minutes
Type Jogging, Swimming, Bicycling, etc.
NAME: Andrew McGuire
Muscular 2-‐‑3 times per Resistance Strength/Endurance week Repetitions Sets Flexibility 3-‐‑7 times per Easy week Moderate Vigorous
20-‐‑60 minutes
Weights, body weight, circuits, etc. 3-‐‑5 minutes, Yoga, before AND dynamic, after activity static, PNF, etc.
Reminder: The FITT table provides some examples of what your activity log should include. Make sure to create your fitness plan so that it bests meets YOUR physical needs.
Personal Fitness Plan Activity Log
Directions: Using the FITT Principles and Table as a guide, create your fitness log of activities that you PLAN to do. The frequency of your weekly log will be identified by the amount of days you do each activity. Use extra pages if necessary. Fitness Category Intensity Time Type (Easy to Vigorous, (How (Describe Reps & Sets) Long?) Activity, Exercises) SUNDAY Aerobic Capacity Muscular Strength/Endurance Flexibility Moderate 45 mins Dynamic, static, PNF MONDAY Aerobic Capacity Easy 20 mins Track, treadmill Muscular Vigorous 60-‐‑75 Pushups, Strength/Endurance mins bench, dumbbell push press, med ball
NAME: Andrew McGuire
Flexibility
Easy
TUESDAY
Aerobic Capacity
Easy
Muscular Vigorous Strength/Endurance
WEDNESDAY
Flexibility Aerobic Capacity Muscular Strength/Endurance Flexibility Aerobic Capacity Muscular Strength/Endurance
Moderate
chest pass Dynamic, static 10 mins Treadmill jogging 45 mins Box squat, goblet squat, seated box jumps 15 mins Sprint
Moderate Easy Moderate
45 mins 10 mins 45 mins
FRIDAY
Flexibility Aerobic Capacity Muscular Strength/Endurance
Moderate
45 mins
Flexibility
Easy
10
SATURDAY
Aerobic Capacity Easy Muscular easy Strength/Endurance
10 mins 30 mins
Flexibility
THURSDAY
10 mins
yoga jogging Deadlift, Romanian deadlift, RDL jumps Bench, dumbbell psuh press, pushups, med ball chest pass Dynamic, static jogging Box squat, goblet squat, seated box jumps
NAME: Andrew McGuire
Progressions
Explain, in detail, how you will progress over time (3 months) for EACH of the fitness components. How will you take the weekly workout that you wrote and progress it (think FITT, which one(s) will you progress for EACH fitness component? How often will you progress it for EACH fitness component?, etc.)? In 3 months I believe their will be an increase in aerobic capacity, muscular strength, and flexibility. Once I get through the first week I can bump up sets and reps and keep my plan intact. I like to have the beginning of the weeks more intensified workouts than go down toward the end of the week. I believe as I progress in my plan my strength and conditioning will increase greatly especially If I eat right.
Standard 2 Component: 2.b: Achieve and maintain a health enhancing level of fitness throughout the program Artifact: Personal Fitness Plan Date: Fall 2018 Reflection: My ability to achieve and maintain a health enhancing level of fitness was assessed during PED 382 School Fitness Based Programing. During this class I created a fitness plan for myself so I can stay on track to maintain a health enhancing level of fitness. The personal fitness plan relates to component 2.b In several ways. In my plan I first evaluated body composition, flexibility, muscular strength and endurance, and aerobic fitness. After the evaluation I choose a fitness component that I thought needed improvement and I created fitness goals and daily activity logs using the FITT principle. I finished the plan with progressions that will help me maintain and improve the healthy lifestyle. Achieving and maintaining a health enhancing level of fitness is important for physical educators because if we want to get our students to keep up with a healthy lifestyle we have to use ourselves as models for them. As physical educators we have to show our passion for living healthy lifestyle and try and share that passion with the students. Getting our students at a young age to show commitment to living a healthy lifestyle is one of the top priorities as a physical educator.
NAME: Andrew McGuire
Personal Fitness Plan Pre-‐‑Assessment Instructions: Please answer the following with complete responses. Fitness Component Evaluation 1. Body Composition: What is your BMI? ___22.5_____ What is your rating? ______________ 2. Flexibility: What is your Sit-‐‑and-‐‑Reach distance? L=10 R=10 Percentile? ______50_______ 3. Muscular Strength/Endurance: a. How many push-‐‑ups can you do? ____50_____ Percentile? ______70_____ b. How many “sit ups” can you do? ____50_____ Percentile? _____70______ 4. Which Aerobic Fitness Test did you do? ___________Pacer Test_________________ a. What was your result? ___________62____________ b. What was your percentile? ________75__________ Fitness Evaluation 1. Circle/Highlight the fitness component that you need to improve on the most… a. Flexibility b. Muscular Strength/Endurance c. Body Composition d. Aerobic Capacity 2. Explain why you might struggle with this fitness component. Provide a detailed, well thought out answer…. I might struggle with muscular strength and endurance because I don’t know how long my shoulder will be able to keep up. In the past, in some exercises my shoulder would start to aggravate and loosen up. I need to be smarter with my workouts and start to strengthen the muscles around my labrum to help build my strength.
NAME: Andrew McGuire
Fitness Goal Setting A very important aspect of designing your personalized fitness plan is to set fitness goals. The goals that you establish should take into account your current fitness levels as well as where you want your fitness levels to be. Well-‐‑written goals will drive your activity selection and FITT formula. Use “SMART” criteria to set your fitness goals: SPECIFIC: What do you want to achieve? How will you achieve it? Why is it important to you? MEASURABLE: Establish how to measure your success. Actual numbers, target dates, or specific events. ACHIEVABLE: Your goals should push you past your comfort point but should still be do-‐‑able. RELEVANT: Your goals should be important to you and the outcome should impact your life. TIMELY: Your goals should have a time element established. This helps you keep on track. 1. Identify a fitness goal for EACH of the healthy fitness components that you would like to achieve in the next 3 months. a. Flexibility – I would like to stretch dynamically and statically more often, either when I get up or when I go to bed b. Muscular Strength/Endurance – I would like to increase my muscular strength for mostly basketball. I still have some torn muscles in my shoulder so I need to work around it to keep it strong as can be. I will concentrate on exercises that don’t put too much pressure on the shoulder and also find exercises where I can slowly increase weight on it. c. Body Composition – I am going to eat heathier and cut down on snacks. I will start using My Fitness Pal to help my calorie count while exercise with it.
NAME: Andrew McGuire
d. Aerobic Capacity – My plan is to run 5-‐‑6 times a week while mixing in basketball because I believe that running long distance, which is between a mile or 2, and than mixing some sprinting into the mix will help me improve my time in both the mile and the Pacer Test over a period of time.
2. Using the “SMART” criteria, explain HOW you plan to meet these fitness goals. Please be specific and detailed with your answer… Using the SMART criteria, I believe I can achieve and create goals that can be accomplished in a simple manner. With an increase in flexibility, muscular strength/ endurance, body comp, and aerobic capacity my health will be in the best it has ever been. I believe the goals are achievable and once achieved I can set higher goals.
FITT PRINCIPLE & TABLE Directions: Use the FITT Principles and Table below to create a 1 week fitness log of activities you plan to do. Your log should be complete, show thought and effort, and be as detailed as possible.
Definition of FITT Principle
F = Frequency. Describes how often the activity takes place in a week I = Intensity. Describes how vigorous the participant is engaged in the activity. T = Time. Describes how long the participant is engaged in the activity. T= Type. Describes the specific activity selected. Aerobic Capacity
FITT TABLE EXAMPLE Frequency Intensity 3-‐‑6 times per Easy week Moderate Vigorous
Time 20-‐‑60 minutes
Type Jogging, Swimming, Bicycling, etc.
NAME: Andrew McGuire
Muscular 2-‐‑3 times per Resistance Strength/Endurance week Repetitions Sets Flexibility 3-‐‑7 times per Easy week Moderate Vigorous
20-‐‑60 minutes
Weights, body weight, circuits, etc. 3-‐‑5 minutes, Yoga, before AND dynamic, after activity static, PNF, etc.
Reminder: The FITT table provides some examples of what your activity log should include. Make sure to create your fitness plan so that it bests meets YOUR physical needs.
Personal Fitness Plan Activity Log
Directions: Using the FITT Principles and Table as a guide, create your fitness log of activities that you PLAN to do. The frequency of your weekly log will be identified by the amount of days you do each activity. Use extra pages if necessary. Fitness Category Intensity Time Type (Easy to Vigorous, (How (Describe Reps & Sets) Long?) Activity, Exercises) SUNDAY Aerobic Capacity Muscular Strength/Endurance Flexibility Moderate 45 mins Dynamic, static, PNF MONDAY Aerobic Capacity Easy 20 mins Track, treadmill Muscular Vigorous 60-‐‑75 Pushups, Strength/Endurance mins bench, dumbbell push press, med ball
NAME: Andrew McGuire
Flexibility
Easy
TUESDAY
Aerobic Capacity
Easy
Muscular Vigorous Strength/Endurance
WEDNESDAY
Flexibility Aerobic Capacity Muscular Strength/Endurance Flexibility Aerobic Capacity Muscular Strength/Endurance
Moderate
chest pass Dynamic, static 10 mins Treadmill jogging 45 mins Box squat, goblet squat, seated box jumps 15 mins Sprint
Moderate Easy Moderate
45 mins 10 mins 45 mins
FRIDAY
Flexibility Aerobic Capacity Muscular Strength/Endurance
Moderate
45 mins
Flexibility
Easy
10
SATURDAY
Aerobic Capacity Easy Muscular easy Strength/Endurance
10 mins 30 mins
Flexibility
THURSDAY
10 mins
yoga jogging Deadlift, Romanian deadlift, RDL jumps Bench, dumbbell psuh press, pushups, med ball chest pass Dynamic, static jogging Box squat, goblet squat, seated box jumps
NAME: Andrew McGuire
Progressions
Explain, in detail, how you will progress over time (3 months) for EACH of the fitness components. How will you take the weekly workout that you wrote and progress it (think FITT, which one(s) will you progress for EACH fitness component? How often will you progress it for EACH fitness component?, etc.)? In 3 months I believe their will be an increase in aerobic capacity, muscular strength, and flexibility. Once I get through the first week I can bump up sets and reps and keep my plan intact. I like to have the beginning of the weeks more intensified workouts than go down toward the end of the week. I believe as I progress in my plan my strength and conditioning will increase greatly especially If I eat right.
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