Personal Fitness Plan

Destiny
Moore
Fitness
The state of being physically active on a regular
basis to maintain good physical condition
AKA- Being in shape, usually as a result of
exercise and nutrition
Components of
Fitness
Muscular Endurance
The ability to use muscular strength over a set
period of time
Example: doing multiple push ups or shooting
free throws over and over
Muscular Strength
The ability of a person to exert force on
physical objects using muscles
Example: lifting weight
Cardiorespiratory
The ability of the circulatory and respiratory
systems to supply oxygen to skeletal muscle
during sustained physical activity
Example: running, biking, walking, jogging,
aerobic dance, swimming, skiing,

Body Composition
The percentage of fat, bone, and muscle in
human bodies because muscular tissue takes
up less space in our body than fat tissue
Examples: Upper body pulling movements
Flexibility
The ability of a muscle to perform movement
with large amplitude range of motion
Examples: Lunges, and toe touches
Components Related to Fitness
Agility
Coordination
Reaction
Time
Power
Balance
Strength
Speed
Benefits of Cardiorespiratory
Prevent
Cardiovascular
disease
Prevent Cancers
2 type of diabetes
Osteoporosis
Improve Muscular
Metabolism
Death for all causes
Better control of body
fat
Improve immune
system
Improve psychological
and emotional well-
being
Goal
Looking back at my goals that I have made in the
beginning of the semester I have reached my
goals. I meet my goal running a mile at least for 15
minutes long and I ran a mile less than 10 minutes.
Also I can do more than 10 sit ups now because I
never was able to do just 5. Looking at my
progress I know I can even do better.
New Goals
Run 2 miles in less than 20 minutes
Exercise everyday
Stay fit
Jog more
Revisiting Lifestyle Survey
Looking back at my lifestyle survey I improved
by eating three nutritious meals a day. Also,
with doing that I now maintain a normal body
weight range. With myself taking in fitness I do
workout like everyday to maintain a healthy
body. For instance I workout, I workout inside
and outside of class because I like to workout
also on my free time.
Physical Activities I Take Part In
Basketball (summer)
games( about 20 games)
practices (3 hours)
Soccer (summer)
captains practice
Warm up for Every Workout
Jog
5 minutes
Jump rope
2 minutes
Stretching
shoulder
triceps
quadriceps
calves
hamstrings
lower back
butterfly stretch
Fitness Plan
Monday Tuesday Wednesday Thursda
y
Friday Saturday Sunday
Week
1
Heart:
102-
123
Rest
-warm up
-foot fire(2 min.)
(speed)
-3 suicides
-high knees(2 min)
-inch worm (4-6 times)
Repeat 2 times
-warm up
-lunge (10)(flexibility)
-wall sit (1 min)
-superman(30 sec)
Repeat 1 time
Rest
-warm up -
-one arm up (5 )
-triceps (30 sec)
-burpees (2 min)
Repeat 2 times
-warm up
-flutter kicks (10)
-side plank (30 sec both sides)
-sit up to toe touch (10)
-bicycle kicks (15)
Repeat 3 times
Rest
Week
2
Fitnes
s:
123-
143
Rest
-warm up
-tricep dips (1 min)
-resistance band (2
min)
-push ups (10)
(strenght)
Repeat 2 times
-warm up
-lunge (15)(flexibility)
-wall sit (45 sec)
(strength)
-6 inch (30)
Repeat 2 times
Rest
-warm up
-heel touch (20)
-butterfly sit up (10)
-kick buts (45 sec)
-plank (30 sec)
Repeat 2 times
-warm up
-static squat punches
-jumping jacks(1 min)
-foot fire (1 min)
Repeat 3 times
Rest
Week
3
Aerob
ic:
143-
164
Rest
-warm up
-scissor kicks (1 min)
-dead bug (2 min)
-plank (30 sec)
Repeat 2 times
-warm up
-burpee (1 min)
-flutter kick (45)
-rocket squats (10)
-crunches (30 sec)
Repeat 2 times
Rest
-warm up
-jog and freeze (2 min)
-shuffle (45 sec)
-rotating skier jumps (1
min)
Repeat 2 times
-warm up
-jumping jack (20)
-V-up (10)
-6 inch (45 sec)
-knee tuck crunches (10)
Repeat 2 times
Rest
Week
4
Anaer
obic:
164-
184
Rest
-warm up
-scissor kicks (1 min)
-dead bug (2 min)
-plank (30 sec)
Repeat 2 times
-warm up
-sit up (15)
-crunches (10)
-Squats (15)
Repeat 3 times
Rest
-warm up
-marchin place(2 min)
-butterfly sit up(1 min)
-squat thrust
Repeat 2 times
-warm up
-diamond push ups (5)
-jump rope (45 sec)
-plank jump ins (15)
Repeat 2 times
Rest
Week
5
Heart:
102-
123
Rest
-warm up
-squats (10)
-climbers (15)
-plank jacks (8)
Repeat 2 times
-warm up
-superman (45 sec)
-alligator crawl(45sec)
-lunge ( 10)(flexibility)
Repeat 2 times
Rest
-warm up
-plank push ups (45 sec)
-inc worm (4-6)
-rocket squats (10)
Repeat 2 times
-warm up
-bicycle crunches (10)
-high knees (45 sec )
-reverse lunge (10)
Repeat 2 times
Rest
Resources
http://greatist.com/fitness/cardio-bodyweight-exercises\
http://www.fitnessblender.com/v/workout-detail/Low-
Impact-Cardio-Workout-for-Beginners/a4/
http://www.sparkpeople.com/resource/videos-detail.
asp?video=40
https://www.youtube.com/watch?
v=5Dzx6kKrsYw&list=PL1c41tQdiDhOXx5wc_MImA3aI
GJkfXDCn