Fitness Scrapbook

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Fitness Scrapbook

• By Anna ,Lupe and Raquel

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This is called working!
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Our personal information.
Anna Fayaz 15 years old 12th grade Resting heart
rate88 Target heart rate 150 Max heart rate
205
Lupe Mendoza 17 years old 11th grade Resting
heart rate89 Target heart rate 140 Max heart
rate 203
Raquel Alcala 16 years old 11th grade Resting
heart rate 76 Target heart rate 150 Max heart
rate 204
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5 components of fitness

• Body composition is the ratio of lean body
  tissue and water to body fat.
• 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.

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5 components (continued)

• Muscular strength for this, use lower reps and
  higher weights.(e.g. 3sets of 8 repetition)

• Cardiovascular endurance is the ability of the
  heart to pump blood efficiently to the body at
  rest and during exertion. It is measured based on
  the heart rate during exertion.

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And the last component is
Flexibility is the range of motion within a
joint. It should take place at least three days a
week to see improvement.
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F.I.T. PRINCIPAL

• F.I.T. PRINCIPAL CAN BE USED TO HELP YOU CREATE
  A FITNESS PROGRAM.
• F frequency- this Is how often you should do an
  exercise to maintain or improve fitness.
• I intensity- this is how hard you should
  exercise to maintain or improve fitness.
• T time- this is how long you should exercise to
  maintain or improve fitness.

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Tips for F.I.T principle

• Frequency- minimum of 3x/week. Minimum is for
  beginners and those who just want to maintain
  their fitness. Maximum of 6x/week. As fitness
  improves.
• Intensity- should be measured by checking your
  heart rate. This is the level that you burn fat
  as a fuel very easily. If you want to burn more
  body fat, or if you are just starting a fitness
  program, then stay at the lower end of the
  Target Zone.
• Time- Aerobics exercise requires at least 20
  minutes per session. This is good for beginners
  and those who want to maintain their fitness.

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2 Weeks Schedule
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Continuation
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Personal weight program.
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Continued
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Our time zone chart
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Our favorite activities

• My favorite activity is do all related with
  school I would like to succeed and be some one
  in life.
• Some of the benefits Im getting out of this is
  be recognize and talented.

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Annas favorite activity.

• My favorite activity is jump rope and play
  badminton.
• Get stronger muscles and be in shape.
• And it keeps heart rate regulated normally.

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Lupes favorite activity

• Tae-bo, badminton, and walk on the track. And
  another really important activity for me is to be
  (always smiling).
• From the exercises I stay in shape and from
  smiling I get a lots of friends.

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Future goals

• Lupes improve in tae-bo and get in better
  shape. Part of my goals are because I care about
  how do I look and Im sure this would help me. Do
  all I have to do in class and do some at home
  too.
• Annas remove excess fat and build stronger
  muscles. I like to be healthy and strong thats
  why I choose this and it would help a lot.

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future goals continuation...

• Raquels get in better shape and condition and I
  think doing what we suppose to do in class will
  help a lot.

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References.

• Health teacher.com/ great site representing the
  basics of developing a fitness program!
• The wellness workbook/ it has a lots of fitness
  and health pages to look out in the internet.
• Interactive check up/ test your knowledge and
  know how are you doing in health.
• The presidents challenge/it describes all about
  physical activities and fitness awards program.
• High school PE/it contains a lots of different
  power-point presentations to give you an idea on
  how to do it.l

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The end