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Fitness Plan

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PRESENTATION OUTLINE

1.

My Fitness Goal

  • To be more afletic
  • Camplet a 4 week aerobic work out plan
2.

Current Heart Rate

  • Maximal Heart rate 220-16=204
  • Resting Heart rate - 33
  • Working Heart rate 204-33=171
  • 171*.6=103
  • 171*.8=137
3.

Week #1

  • Warm up. complete 10 jumping jacks and sit ups
  • Conditioning. run for 25 minutes.
  • Cool-down. walk for 5 minutes
  • Muscular endurance
4.

WEEK #2

  • Warm up. do 15 jumping jacks and sit ups
  • Conditioning.run for 30 minutes
  • Cool-down. walk for 5 minutes
  • Muscular endurance
5.

Week #3

  • Warm up. do 20 jumping jack and sit ups
  • Conditioning. run for 35 minutes
  • Cool-down. walk for 5 minutes
  • Muscular endurance
6.

WEEk #4

  • Warm up. do 25 jumping jack and sit ups
  • Conditioning. run for 40 minutes
  • Cool-down. walk for 5 minutes
  • Muscular endurance
7.

5 Health related components of physical fitness

  • Cardio respiratory endurance the ability of the heart, lungs, and blood vessels, to function properly
  • Muscular endurance the ability to apply strength over time
  • Muscular strength the ability to exert an external force, or lift heavy weights
  • Flexibility the ability to bend joints and stretch muscles
  • Body Composition the ratio of body fat to lean body tissue
8.

F.I.T

  • Frequency how often you exercise
  • Intensity how hard you work out
  • Time how long your work out lasts
9.

Aerobic and Anaerbic

  • Aerobic exercise activity for which the body is able to supply oxygen for long periods
  • Anaerbic exercise intense bursts of activity where the muscles work so hard they produce energy without oxygen

Tyler Zombo