Kelly C. Melvin

Kelly C. Melvin

Project Objective

To demonstrate ability to use concepts learned in class in real-life, personal situations

To create positive, healthy, and life-enhancing changes in one’s personal fitness

Kelly C. Melvin

Flexibility

Definition - The range of movement of the

joints

Test - sit and reach, shoulder stretch, trunk lift

Improve - stretching

Kelly C. Melvin

Principle of Overload Appied to Flexibility

F – At least 3x a weekI – Until you feel mild

tensionT – Hold stretch a minimum of 10 seconds

Kelly C. Melvin

Muscle strength

Definition - The ability of the muscles to

exert a force ONE time

Test - pull ups, isometric bicep test, weights, push ups

Improve - weights, push ups, lunges, etc.

Kelly C. Melvin

Principle of Overload Appied to Muscular Strength

F – 2 – 4x a weekI – 60 - 90% of your max.T – 3 sets of 4 – 8 reps.

Kelly C. Melvin

Muscle endurance

Definition - The ability of the muscles to

work over a long period of

time

Test - 1 minute curl up test, weights

Improve - curl ups, push ups, lunges, weights

Kelly C. Melvin

Principle of Overload Appied to Muscular Endurance

F – 2 – 4x a weekI – 30 - 50% of your max.T – 3 sets of 12 – 20 reps.

Kelly C. Melvin

Cardiovascular Fitness

Definition - The ability of the heart, blood vessels, and respiratory systems to supply oxygen and nutrients to the muscles during exercise.Test – pacer test, mile runImprove - aerobic activities such as running, swimming, biking, walking, basketball, etc.

Kelly C. Melvin

Principle of Overload Appied to Cardiovascular Fitness

F – At least 3x a weekI – In your target heart rate

zone (125-185 for your age)T – 20 min. a day (60 min. a

week)

Kelly C. Melvin

Body Composition

Definition - The ratio of fat to muscle, bone, and other body tissues

Test - skinfold calipers, underwater weighing, electrical impedence

Improve - combination of proper diet and cardiovascular exercise

Kelly C. Melvin

5 steps in creating a fitness plan1. Evaluation (completed in class)2. Goal-setting (what do you want to

accomplish)3. Selection of Activities (that will help

you reach your goal)4. Application of Training

Principles5. Self-assessment (how will you know if you’re

getting better)

Kelly C. Melvin

Step 1 - Evaluation

Assess your level of physical fitness in each component and decide where you

need to make improvements.

Kelly C. Melvin

Step 2 - Setting Goals

Decide what you want to improve the most!

Create a 6 week goal.

Kelly C. Melvin

Examples of a six week goal

I will improve my cardiovascular fitness by improving my pacer test score from 25 to 35.

I want to be able to max out 200 on the bench press.

I want to decrease my body fat % by increasing my LBM and decreasing my fat weight.

I want to gain 15 pounds of LBM.

I want to be able to do the splits.

Kelly C. Melvin

Step 3 - Selection of Activities

Select activities that WILL improve the intended areas of fitness.

PRINCIPLE OF SPECIFITY

Kelly C. Melvin

Step 4 - Applying the trainingprinciples

CREATE A PLAN OF ACTIONCreate a plan and follow the proper guidelines in for each component of fitness in regards to frequency, intensity, and time? (Overload)Increase your frequency, intensity, or time as your body becomes used to the activity/exercise (every other day/week/etc.)? (Progression)Have you selected appropriate activities? (Specificity)

Kelly C. Melvin

Step 5 - Self-Assessment

Make sure to include a pre-test to see where you are nowMake sure to include a post-test to see the progress you’ve madeMake sure to include at least one test between the pre-test and post-test to see if you’re improving and/or to see if you need to change your goals.

Kelly C. Melvin

Putting It All Together – Creating A Fitness Plan

Take the information you’ve gathered from the five steps for creating a fitness plan and create a six-week fitness plan.

Once you are sure you’ve chosen the right activities (specificity), make sure you (progress) throughout the 6 weeks and that you follow the guidelines of frequency, intensity, and time (overload).

Kelly C. Melvin

Finished product – grading rubric10 pts - Cover sheet with name, date, and class period.10 pts - Pre-test score(s) in the area you want to improve.30 pts – Typed/Written fitness project proposal with 5 steps to creating a fitness plan50 pts - 6 week fitness plan (typed or written)5 pts EXTRA CREDIT – Parent signature5 pts EXTRA CREDIT – if turned in early

Kelly C. Melvin

Six Week Fitness Plan – 50 pointsWhat Should It Contain?

Did you include a full six weeks?Are you following the rules of overload for each fitness component?Did you select appropriate activities (specificity)? Are you demonstrating progression throughout the plan by increasing either frequency, intensity, or time?

Kelly C. Melvin

Six Week Fitness Plan – 50 pointsWhat Should It Contain? (cont.)

Did you set appropriate goals?

What days of the week are you carrying out your activities?

What times are you completing your activities (i.e.,6:00 p.m, every morning, etc.)?

What are your warm ups and cool downs?

Kelly C. Melvin

Project Due Date

Project due June 6th. It will NOT be accepted late.

It can be turned in earlier for extra credit.

You can turn it in with a parent signature for extra credit.

It will be worth 3 test grades.