Ashley

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• By
• Ashley
• Lynnessa

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Ashley and Lynnessa
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Table Of Contents

• Personal Information
• 5 components of fitness
• F.I.T. principle
• 2 week workout
• Personal weight training program
• Time in the zone
• Favorite Activities
• Future goals
• References

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Ashley

• Age 16
• Grade 11th
• Resting Heart Rate 92
• Heart Rate 142.8
• Max Heart Rate 204
• Favorite Activities Hanging out with friends,
  Shopping, Hiking, Dancing, AND NOT WORKING.

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Lynnessa

• Age 17
• Grade 11th
• Resting Heart Rate68
• Heart Rate 125.5
• Max Heart Rate 183
• Favorite Activities Hanging out with friends,
  tutoring, and playing fast pitch

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The 5 Components

• 1. Cardio respiratory EnduranceThe ability to do
  moderately strenuous activity over a period of
  time. It reflects how well your heart and lungs
  work together to supply oxygen to your body
  during exertion and exercise.  Also called
  aerobic fitness.

• 2. Muscular EnduranceThe ability to hold a
  particular position for a sustained period of
  time or repeat a movement many times.
  This could be the capability required to hold a
  two-pound weight above your head for five minutes
  or the effort required to lift that weight 20
  consecutive times.

• 4. FlexibilityThe ability to move a joint
  through its full range of motion the elasticity
  of the muscle. This is how limber you are.

• 3. Muscular StrengthThe ability to exert maximum
  force, such as lifting the heaviest weight you
  can budge, one time. It is possible to have
  muscular strength in one area, say your arms,
  while lacking strength in another area such as
  your legs.

5. Body Composition the proportion of fat
in your body compared to your bone
and muscle.  It does not refer to your weight
in pounds or your "figure-type."
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F.I.T. Principle

• FFrequency
•  Number of exercise sessions per week.
• I Intensity
•  The amount of effort, such as the amount of
  lifted weights, the speed of a lift or run.
• T Time
• Duration of the exercise in minutes.

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2 Week Workout
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Ashley Lynnessas Weight Workout

• Chest flye
• Lunge
• Heel raise
• Squat
• Single-leg Dumbbell squat
• Bench
• Baseball thing
• Glut machine

• 3-8 5 lbs.
• 3-10 5 lbs.
• 3-5 5 lbs.
• 3-8 45 lbs.
• 3-8 5 lbs.
• 3-5 45 lbs.
• 3-10 30 lbs.
• 3-5

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In The Zone
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Favorite Activities

• Ashley Vinsant
• Hanging out with my Friends
• Shopping
• Camping
• Hiking
• Skating

• Lynnessa Kuehn
• Tutoring young kids
• Baseball/Fast pitch
• Hanging out with friends.
• Shopping
• Hunting

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Ashley Working Out
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Lynnessa Playing Softball
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Future Goals of Lynnessa

• Graduate from Selah High School in 2003
• Go to college, preferably a four-year college or
  university
• Earn a degree in education
• Become an elementary teacher
• To stay fit and thin and look good

• My dream is also to be a future McDonalds
  manager
• To be married to a wonderful husband and have two
  kids
• Grow and gray happily
• Never be fat except for 9-month periods

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Future goals of Ashley

• To become a missionary .
• To get married before I am 30.
• To go to college in a southern state.
• To have 4 sons
• To have a career out side of McDonalds

• To stay skinny and not be fat.
• To be like the Lucky for Life guy when I get
  old.
• To live past the age of 17. And let me remind you
  my birthday is the 24 of November!!!!!

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References

• http//www.dfwnetmall.com/cyberhealth/fitness.htm
• http//www.share1.esd105.wednet.edu/hausskeg
• http//www.share3.esd105.wednet.edu/garciaa
• http//www.angelfire.com

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Thanks for your time!

• Brought to you by Mrs. Millers Fitness Class
  Participants