Fitness Fun

Emily Kunz

Introduction | Task | Process | Resources | Learning Advice | Conclusion



Introduction:

Are you tired of being tired? Do you feel out of breath when you walk from one class to the next class? Do you feel sleepy during class? Do you hate the way your body looks and feels? If the answers to these questions are yes, then you are out of shape. It is time to get your body healthy and in shape. It is time to get fit.

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Task:

Your task is to evaluate your personal fitness and get yourself in shape. After you have evaluated your personal fitness, you are to research the Internet to find information to design a personal fitness program that will enable you get into the shape you desire. You will be creating a fitness program that will be useful to you for the rest of your life. This fitness program should be a weekly program that includes the following: flexibility, cardiovascular, muscular strength and muscular endurance activities.


Once you have gathered the information, your task is to:

  1. Organize your information using Microsoft Word or Microsoft Excel including charts, tables, graphs, or anything else that you fill will be useful.
  2. Use your personal fitness plan.
  3. Revaluate your personal fitness.
  4. Write a one-page paper in Microsoft Word based on the importance of creating and maintaining a fitness program.

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Process:

1.

Evaluating Your Personal Fitness

Evaluate your personal fitness by filling out the following fitness evaluation worksheet.

Use Internet resources to calculate your target and maximum heart rate and your body mass index.

For the sit-reach, sit-ups, push-ups, pull-ups, and mile run, perform the individual tests to find out your scores.

 

2.

Gathering Information About Your Personal Fitness Plan

Research the following on each exercise:


- Find three stretch exercises that target the lower body.
- What are the exact areas of the lower body do these exercises target?
- What is the importance of these exercises?
- How do you perform these exercises?

- Find three stretch exercises that target the upper body.
- What are the exact areas of the upper body do these exercises target?
- What is the importance of these exercises?
- How do you perform these exercises?

- Find three cardiovascular exercises you enjoy.
- What are the exact areas of the body that these exercises target?
- What is the optimal length of time to perform these exercises?
- What is the importance of these exercises?
- How do you perform these exercises?

- Find three muscular strength and muscular endurance exercises that target your lower body.
- What are the exact areas of the lower body that these exercises target?
- What is the importance of these exercises?
- How do you perform these exercises?

- Find three muscular strength and muscular endurance exercises that target your upper body.
- What are the exact areas of the upper body that these exercises target?
- What is the importance of these exercises?
- How do you perform these exercises?


3.

Organizing Information

Organize your information into a table or worksheet. – See Learning Advice

 

4.

Using the Fitness Plan

Use the fitness plan you just created for the next three weeks

 

5.

Analyzing Information

After three weeks of using your fitness plan, analyze your personal fitness to see if your personal fitness plan you created is successful. Fill out another copy of the personal fitness evaluation worksheet. These questions maybe useful to help you analyze your fitness:

- Do you feel improvement in your physical fitness?
- Compare both fitness evaluation worksheets. Have your results improved?

 

6.

Writing Paper

Write a one page paper describing your experience, aspects that went well, changes you would make, and goals for the future.

 

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Resources:

Heart Rate and Body Mass Index

Body Mass Index Calculator

Target Heart Rate Calculator

Stretching Exercises:

Five Stretching Exercises

New York State Office for the Aging


Stretching Exercises from About.com


Prevention Magazine

Cardiovascular Exercises:

Cardiovascular Exercises from About.com

WebMD Health

Prevention Magazine

Muscular Strength and Muscular Endurance Exercises:

Georgia State University Fitness Exercises

Prevention Magazine

Additional Resources (includes all types of exercises):

Web Health Center

Georgia State University Fitness Exercises


Survival IQ (Fitness Program)

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Learning Advice:

Once you have gathered all of the information, organize it using either an Excel Spreadsheet or a table in Microsoft Word.

This is an example of a table in Microsoft Word. You can use this to organize your information or you can create your own table.

 

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Conclusion:

Now that you have created a personal fitness plan, you are prepared to live a healthier, more active life. Being in shape will help you have more energy to help you complete life’s tasks whether it be school work, a job, or hanging out with your friends. Remember, staying in shape is a life long journey.

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Introduction | Task | Process | Resources | Learning Advice | Conclusion