Melissa and Robyns Fitness Achievement

1
Melissa and RobynsFitness Achievement

• Fitness
• Period 3

2
Table of Contents

• Personal Information
• The 5 components of Fitness
• The F.I.T Principal
• Two week workout schedule
• Personal Weight Training
• Charting our time in HR zone
• Favorite Activities and why
• Future Goals
• References

3
Personal Information

• Melissa is a 16 year old female in her junior
  year of high school. Her resting heart rate is
  80 and her target heart rate is 135-175 also
  her max heart rate is 204.
• Robyn is a 15 year old female in her sophomore
  year of high school. Her resting heart rate is 80
  and her target heart rate is 135-175 also her max
  heart rate is 205 .
• We both enjoy bowling, riding horses, spending
  time with friends, exercising, fishing, and
  camping. ?

4
5 Components of Fitness

• Body Composition This is the ratio of lean body
  tissue, which is your muscle, and water compared
  to the amount of body fat you have. The most
  efficient way to change your body composition is
  through a combination of cardiovascular and
  weight training.
• Muscular Endurance This is the ability of the
  muscle to produce repeated contractions, and the
  muscles strength is the amount of power a muscle
  can produce in a maximum effort. This can be
  approved upon by resistance and weight training
  three days a week or up to every other day.
• Strength This is your ability to apply a
  maximum force against a resistance, such as
  weights

5
Fitness components

• Cardiovascular Endurance This is the ability of
  the heart to pump blood and get oxygen throughout
  the body efficiently to the body at rest and
  during exercise. Its measurements are based on
  the heart rate during exercise.
• Flexibility - This is the rage of movement or
  motion with a joint in the body. To see
  improvement you should do your flexibility at
  least 3 time a week.

6
The F.I.T. Principle

• Frequency How many times a week you you go to
  work out
• Intensity The amount of sets and reps that you
  complete and how the difficulty level is.
• Time how many repetitions you do and the amount
  of sets you complete in a certain amount of time

7
Charting the heart rate
8
Personal Weight Training Program

• Melissa
• Squats 3 8
• Bench 3 8
• Sled 3 8
• Sit ups 3 8
• Arm pulls 3 8
• Tricep pulls 3 8
• Leg lifts 3 8
• Jump ropes 3 8

• Robyn
• Squats 3 5
• Bench 3 5
• Sled 3 5
• Sit ups 3 5
• Arm pulls 3 5
• Tricep pulls 3 5
• Leg lifts 3 5
• Jump ropes 3 5

9
Two week fitness
10
Favorite Activities and Why

• Melissa and Robyn both enjoy hanging out with
  their friends. We find this nice because we like
  to talk a lot and just be with other people. We
  also like to ride horse and go bowling. Going to
  the movies with our friends is an enjoyable
  experience.

11
Future Goals

• Melissa I would like to be able to get out and
  either go walking or jogging. Get to spend more
  time out walking the dog or taking her for long
  runs.

• Robyn I would like to be able to run long
  distances again after a hard 3 months of physical
  therapy. Ive already started on toning my abs
  and leg muscles. Its working out great!

12
References

• Fit study sheet
• Fitness class information packet