Kelly C. Melvin

Project Objective To demonstrate ability to use concepts learned in class in real-life, personal situations To create positive, healthy, and life- enhancing changes in one’s personal fitness

Kelly C. Melvin Flexibility Definition - The range of movement of the joints Test - sit and reach, shoulder stretch, trunk lift How to Improve - stretching

Kelly C. Melvin Principle of Overload Appied to Flexibility F – At least 3x a week I – Until you feel mild tension T – Hold stretch a minimum of 15 seconds

Kelly C. Melvin Muscle strength Definition - The ability of the muscles to exert a force ONE time Test - push ups, weights How to Improve - weights, push ups, lunges, etc.

Kelly C. Melvin Principle of Overload Appied to Muscular Strength F – 2 – 4x a week I – % of your max. T – 3 sets of 4 – 8 reps.

Kelly C. Melvin Muscle endurance Definition - The ability of the muscles to work over a long period of time Test - 1 minute curl up test, weights How to Improve - curl ups, push ups, lunges, weights

Kelly C. Melvin Principle of Overload Appied to Muscular Endurance F – 2 – 4x a week I – % of your max. T – 3 sets of 12 – 20 reps.

Kelly C. Melvin Cardiovascular Fitness Definition - The ability of the heart, blood vessels, and respiratory systems to supply oxygen and nutrients to the muscles during exercise. Test – pacer test, mile run Improve - aerobic activities such as running, swimming, biking, walking, basketball, etc.

Kelly C. Melvin Principle of Overload Appied to Cardiovascular Fitness F – At least 3x a week I – In your target heart rate Zone T – 20 min. a day (60 min. a week)

Kelly C. Melvin Body Composition Definition - The ratio of fat to muscle, bone, and other body tissues Test - skinfold calipers, underwater weighing, electrical impedence Improve - combination of proper diet and cardiovascular exercise

Kelly C. Melvin 5 steps in creating a fitness plan 1.Evaluation 2.Goal-setting 3.Selection of Activities 4.Application of Training Principles 5.Self-assessment

Kelly C. Melvin Step 1 - Evaluation Assess your level of physical fitness in each component and decide where you need to make improvements. (Polar TriFit Assessment)

Kelly C. Melvin Step 2 - Setting Goals Create one long-term goal for an area that needs improvement (what you would like to accomplish at the end of 6 weeks). Create at least three short-term goals for that same area (what you plan to accomplish EACH week).

Kelly C. Melvin Example of Long-term Goal I will improve my cardiovascular fitness by improving my pacer test score from 25 to 35.

Kelly C. Melvin Examples of short-term goals Walk/run 3x a week for 20 min. for the first 2 weeks Walk/run 3x a week for 25 min. for the next 2 weeks Walk/run 3x a week for 35 min. for the next 2 weeks

Kelly C. Melvin EXAMPLE of what plan might look like: Week 1 & 2 Activity – Run/Walk F- 3x I – walk/run in thr T – 20 min. Week 3 & 4 Activity – Run/Walk F – 3x I – walk/run in thr (run more-walk less) T – 25 min. Week 5 & 6 Activity – Run/Walk F – 3x I – walk/run in thr (run more-walk less T – 35 min

Kelly C. Melvin Step 3 - Selection of Activities Select activities that WILL improve the intended areas of fitness. PRINCIPLE OF SPECIFITY

Kelly C. Melvin Step 4 - Applying the training principles Have you followed the proper guidelines for each component of fitness in regards to frequency, intensity, and time? (Overload) Do you increase your frequency, intensity, or time as your body becomes used to the activity/exercise? (Progression) Have you selected appropriate activities? (Specificity)

Kelly C. Melvin Step 5 - Self-Assessment How will you know if you are making progress or if you have reached your goal?

Kelly C. Melvin Putting It All Together – Creating A Fitness Plan Take the information you’ve gathered from the five steps for creating a fitness plan and create a six-week fitness plan. Once you are sure you’ve chosen the right activities (specificity), make sure you (progress) throughout the 6 weeks and that you follow the guidelines of frequency, intensity, and time (overload).

Kelly C. Melvin Finished product – grading rubric 15 pts - Cover sheet with name, date, and class period 15 pts – Neat, organized, and attractive presentation 10 pts – Written quantitative long term goal (specific) 20 pts – 6 week plan 20 pts – Plan follows principle of overload (F, I, T) for specific fitness area 20 pts – Plan demonstrates progression over 6 weeks 5 pts EXTRA CREDIT – Parent signature 5 pts EXTRA CREDIT – if turned in early

Kelly C. Melvin Six Week Fitness Plan – 50 points What Should It Contain? Did you include a full six weeks? Are you following the rules of overload for each fitness component? Did you select appropriate activities (specificity)? Are you demonstrating progression throughout the plan by increasing either frequency, intensity, or time?

Kelly C. Melvin Project Due Date Project due June 7th. It can be turned in earlier for extra credit. You can turn it in with a parent signature for extra credit. It will be worth 2 test grades and a homework grade.