Fitness

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Fitness

• Katheryn G.

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Table of Contents

• Personal Weight Training Program
• Charting Time
• Favorite Activities
• Future Goals
• References

• Personal Info
• 5 Components of Fitness
• F.I.T. Principal
• Two Week Workout Schedule

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Personal Info

• 15 years
• Resting Heart Rate 72 bpm
• Target Heart Rate 135 bpm
• Maximum Heart Rate 204 bpm

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Favorite Activities

• Basketball
• Music
• Swimming
• Reading

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The 5 Components of Fitness

• Body Composition
• Muscular Endurance
• Strength
• Cardiovascular Endurance
• Flexibility

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Body Composition
Body composition is the ratio of lean body tissue
(muscle) and water to body fat. It can be
changed most effectively through a combination of
weight and cardiovascular training.
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Muscular Endurance/Strength
Muscular endurance is the ability of the muscle
to produce repeated contractions, and muscular
strength is the amount of power a muscle can
produce in one maximum effort. Both muscular
endurance and muscular power can be improved
through resistance/weight training three days a
week up to every other day. For muscular
endurance, use high reps and lower weights. For
muscular strength, use lower reps and higher
weights.
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Cardiovascular Endurance
Cardiovascular endurance is the ability of the
heart to pump blood (with oxygen) efficiently to
the body at rest and during exertion. It can
only be improved through the use of the heart
muscle. This means you must exercise in the
target heart rate zone for 20 minutes at least
three days a week.
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Flexibility
Flexibility is the range of motion within a
joint. Training to improve flexibility training
should take place at least 3 days a week to
notice any difference.
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The F.I.T. Principal

• Frequency
• Intensity
• Time

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Frequency
To obtain physical fitness, you must participate
in varying degrees of workouts often. Simply
exercising once a week will not help you achieve
your maximum fitness level. To increase muscular
endurance and power, focusing a moderate amount
of time on weights every other day is the most
efficient. To improve cardiovascular endurance,
frequency is extremely important. The more the
heart muscle is worked, the better endurance will
be. Good flexibility cannot be achieved unless
you train at least 3 days a week. Flexibility is
a continuous fitness process that will not hail
any results unless repeated, each time pushing
yourself a little further.
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Intensity
The degree of intensity at which you exercise can
vary from session to session. Various extents of
intensity accomplish different goals. Intensity
level should be low when working on flexibility,
but should be frequent. Intense cardio work can
quickly and efficiently develop your endurance.
Intensity is a matter of preference and prudence.
Excessive intensity can be harmful, but minimal
intensity can accomplish little.
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Time
Like intensity, time is mostly a matter of
personal preference. Your exercise time should
allow enough to become active and accomplish what
needs to be accomplished, but not exceed what is
comfortable.
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Two Week Workout Schedule
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Working out in the gym
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Personal Weight Training Program
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Time in Target Heart Rate Zone
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Track
Gym
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Favorite Activities
One of my favorite things to do is to play and
perform music. I enjoy playing piano and bass
guitar. Playing music is a very satisfying
experience and encourages the skill of relating
to an audience through various forms of
communication. I have been playing music for ten
years, and I play in two bands, I play the piano
alone, and I teach piano lessons.
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Future Goals
My short term goals are to be in better shape. I
can achieve this by running more often and
improving my cardiovascular ability. I will
measure my increasing endurance by measuring the
distance and time I can be engaged in strenuous
activity without being winded or tired. Long
term goals are to stay in shape, and to go
through college and establish a good lifestyle.
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References
www.fitnessonline.com This is an excellent site
for advice on exercise programs, weight loss,
muscle gain, vitamins, and other things. Fitness
MHC Homepage Lots of tips for fitness, especially
flexibility www.workout.com Go here for
professionally designed workout
programs www.fitnesslink.com Filled with fitness
information, news, articles, and
tips www.fitness.com Meet fitness people and get
workout tips, articles, and much more
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