My Personal Fitness Plan

My Personal Fitness Plan

Fitness Plan Monday: Muscular Endurance Interval Training: -Sprinting: 30 seconds -Walking: 30 seconds -Handstand Push up: 25 -Plank: 1 minute -Squats: 12 Reps -Walking: 30 seconds -Leg Press: 12 Reps -Jack Knives: 20 Reps -Flags: 30 seconds -Quads:15 Reps -Walking: 30 seconds -Calf Raises: 15 Reps -Jumping Jacks: 20 Reps -Six Inches: 45 seconds -Side Jumps: 30 seconds Once I m done I will do it again, going through about 5 times.

Fitness Plan Tuesday: Muscular Endurance Circuit Training: Rest: 30 seconds -Planks: 1 minute -Six inches: 45 seconds -Curl weight: Reps: 20 -Superman: 45 seconds -Jack Knives: Reps: 25-21 reps

Fitness Plan Wednesday: Muscular Strength Strength Training: Chest/Tricep -Bench Press: Sets: 4 Reps: 10 -Incline Bench: Sets: 4 Reps: 10 -Decline Bench: Sets: 4 Reps: 10 -Incline Flyes: Sets: 4 Reps: 10 -Rope over the head: Sets: 4 Reps: 10 -Reverse close grip bench: Sets: 4 Reps: 10 -Close grip bench: Sets: 4 Reps: 10 -Triceps Dips: Sets:4 Reps:10

Fitness Plan Thursday: Cardio Respiratory Cardio: -Run: 20 Minutes -Soccer Practice: 2 hours -Soccer Game: 1 hour

Fitness Plan Friday: Muscular Strength Strength Training: Bicep/Back -Close Grip Curl Bar: Sets: 4 Reps: 10 -Wide Grip Curl Bar: Sets: 4 Reps: 10 -Hammers: Sets: 4 Reps: 10-21 Reps: Sets: 4 -Pull down: Sets:4 Reps: 10 -Reverse Pull Down: Sets:4 Reps: 10

Fitness Plan Saturday: Muscular Strength Strength Training: Shoulders -Shoulder Press: Sets: 4 Reps: 10 -Shrugs: Sets: 4 Reps: 10 -Trap Workouts: Set: 4 Reps: 10

Fitness Plan Sunday: Cardio Respiratory Cardio: -Soccer: 2 hours

Physical Activities Soccer: I play in a team every Thursday and practice on Thursday s I m a member of Bally s Total Fitness

5 Components of Fitness Flexibility: Flexibility, mobility and suppleness all mean the range of limb movement around joints. In any movement there are two groups of muscles at work: agonistic muscles which cause the movement to take place and opposing the movement and determining the amount of flexibility are the antagonistic muscles. The objective of flexibility training is to improve the range of movement of the antagonistic muscles.

5 Components of Fitness Muscular Endurance: The objective of endurance training is to develop the energy production systems to meet the demands of the event. The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength endurance.

5 Components of Fitness Muscular Strength: The classifications of strength are: Maximum strength - the greatest force that is possible in a single maximum contraction Elastic strength - the ability to overcome a resistance with a fast contraction Strength endurance - the ability to express force many times over Development of strength training: Maximum strength can be developed with : weight training Elastic strength can be developed with : conditioning exercises complex training sessions medicine ball exercises plyometric exercises weight training Strength endurance can be developed with : circuit training dumbbell exercises weight training hill and harness running

5 Components of Fitness Cardio respiratory: Cardio respiratory fitness is a measure of how well your body is able to transport oxygen to your muscles during prolonged exercise, and also of how well your muscles are able to absorb and use the oxygen, once it has been delivered, to generate adenosine triphosphate (ATP) energy via cellular respiration (cellular respiration is a chemical process in your body's cells that converts the energy stored in the food you eat into the ATP form of energy that is recruited for use by your muscles).

5 Components of Fitness Body Composition: Body composition is the body s relative amount of fat to fat-free mass. Those with optimal body composition are typically healthier, move more easily and efficiently, and in general, feel better than those with less-than-ideal body composition. Achieving a more optimal body composition goes a long way toward improving your quality of life and overall wellness.

Three Goals My first goal to keeping a healthy lifestyle is to be fit for soccer. Another goal is to run about 4 miles in under 30 minutes. My last goal is to lose weight. -The way I will monitor my progress is by keeping track of my workouts in a journal. Also by keeping track of my weight and noticing if these workouts are helping me reach these goals.

Importance of Warm up and Cool Down It is important to warm up before exercising because it can improve performance. Many want to try there best when they workout and warming up before they do will help them have a greater chance of doing their best. Warming up can also help prevent injury, which is very common when exercising. No one wants to get hurt so it is important to warm up your muscles before. As well as cooling down being important after exercising. Cooling down can help to gradually lower your heart rate. When you workout your heart rate is high and lowering it is beneficial. It can also prevent blood pooling which is when you get dizzy. It is not good when you get dizzy and that prevents you from getting dizzy. Lastly cooling down can minimize muscle soreness. Waking up the next day and having your muscles sore is not a good feeling. Therefore, it is important to warm up before and cool down after exercising.

Emotional Health The degree to which you feel secure, stable and relaxed in everyday life.

What I need to Improve What I need to work on is how to control my stress. Throughout the year I get really stressed because of all the work that I get. This is what I would need to work on for my emotional health. To control my stress I will work out and have a time where I just have time to myself.

Social Health Getting along well with others; sociable.

What I need to Improve What I need to work on is talking when I m in class. In school when I m in class I don t talk and I think participating will help my social health get better. It would help me socialize more in class.

Physical Health Physical fitness is the result of regular physical activity, proper diet and nutrition, and proper rest for physical recovery. Physical fitness often includes the following types: Agility Balance Body Composition Cardiovascular endurance Coordination Flexibility Muscular strength and endurance Speed

What I need to Improve What I would want to do to change is have different routines when I work out. Every time I go to the gym I already know what I m going to work out. I work out a different muscle every time I go to the gym. What I would like to change is the variation of the different work outs that I do. When I do the same thing over a person can start to not get interested in it. What I m going to start doing is do different kinds of training such as circuit training, interval training, etc. Doing these kinds of training may increase my physical health and make it more interesting to exercise. These are my alternatives to enhancing my health.

Intellectual Health The psychological state of someone who is functioning at a satisfactory level of emotional and behavioral adjustment.

What I need to Improve To make this health stronger I will try to find time where I can be more calm and think about nothing. Although school is good for your mental health it can also be stressful and could affect your emotional health.

7 Components of Fitness