1. Sr. Fitness Project One step at a time!

2. Step 1 : Gather all of your fitness testing info.  * mile run  * sit n’ reach  * trunk lift  * shoulder stretch  * pull ups  * push ups  * sit ups (curl ups)  * RESTING HEART RATE RATE  * 1 RM MAX. ARM STRENGTH STRENGTH  *BLOOD PRESSURE (w/ nurse)  !!! Any testing that has not been done, should be done now!  !!! Directions for performing heart rate and 1 RM max. are on Mrs. W. website.

3. Step 2: Compare your results to the Norms. (Assessment of pre-testing.)  * Find your gender and age on the FitnessGram Healthy Fitness Zones chart.  * Identify where your scores are, and what your zone is.  * Heart rate, 1 RM max. and Blood Pressure are on separate charts. (Mrs. W. website)

4. Con’t. Step 2:Chart your findings.  * Show your scores, the healthy zones, and where your scores lie in the zones. Fitness Test Item My Scores FitnessGram Norms (HealthyFitness Zones) Above/In/Below Fitness Zone Mile Run 8:06 8:00 – 10:00 In Healthy Zone Sit/Curl Ups 12 18 – 35 Below Zone Sit and Reach 19 in. 9– 12 in. AboveZone

5. Step 3: Personal Reflection  * In paragraph form, identify at least one negative choice that contributes to an unhealthy lifestyle.  * Research the effects and consequences of such a choice, and cite your sources.

6. Step 4: Set 3 Personal Fitness Goals  * Goals should be: Meaningful  Realistic  Specific  (See: Goal setting on Mrs. W’s website)  Goal #1 – By 30 weeks I want to drop 20 sec. from my mile time (8:45 → 8:25).  Goal # 2 – By 30 weeks I want to increase my sit ups by 10 (26 → 36).  Goal # 3 – By 30 weeks I want to increase my pull ups to one full pull up.

7. Step 5: Create a Plan of Action  A plan of action needs to have the what, how, when questions answered in order for it to be user friendly and effective.  Most importantly: You should research health and fitness references to find the most effective and reliable ways to reach your goals! You need at least 2 sources.  There are two models that you can choose from to help organize your plan of action.

8.  * Model #1 – Mode (what: run, bicep curls, v-sit stretch..)  Duration (how long: days/week,…)  Frequency (when: time, reps/sets,…)  Intensity (how hard: amount of weight, amount of rest time, target heart amount of rest time, target heart rate range,…) rate range,…)  * Model #2 (FITT) – Frequency (when: time, reps/sets,…)  Intensity (how hard: amount of weight, amount of rest time, target heart amount of rest time, target heart rate range,…) rate range,…)  Time (how long: days/week,…)  Type (what: run, bicep curls, v-sit stretch..)  (More specific info. regarding these models is on the Goal Setting page on Mrs. W’s website)

9. Plan of Action Example Action→, Goal ↓ Mode (what activity) Frequency (how often) Duration ( how long, time) Intensity (how hard to work, THRR, weight, rest periods…) SourcesCited Goal #1. Do NOT cut/paste this info. for your plan!!!!! 1.Run. 2. Run 1. 3 x’s week. 2. 1 x week. 1. 10-20 min. 2. One lap repeats. (5 - 10 times) 1. Within Target Heart Rate Range. 2. At pace that would achieve desired time(8:25). Rest 1 min. between repeats. 1. http:// www.briancalkin s. com/HeartRate.h tm 2. http://answers.ya hoo.com/ question/index? qid= 20071109211608 AAHFS67 Goal # 2 Goal # 3