Personal Fitness Plan- End Point

Kendra Jean Holtcamp

Introduction

This assignment consisted of creating a Personal Fitness Plan in relation to all five of

the components of Health Related Fitness. The heath related fitness components are

named and listed as follows:

Cardiovascular Endurance- The ability to exercise the body for a long period of

time. It requires a strong heart, healthy lungs, and clear blood vessels to supply the

body with oxygen.

Muscular Strength- The amount of force you can put forth with your muscles. It is

often measured by how much weight you can lift.

Muscular Endurance- The ability to use the muscles, which are attached to the

bones, many times without getting tired. Muscle endurance is improved by lifting

weights with many repetitions or doing sit-ups.

Flexibility- The ability to use your joints fully. You are flexible when the muscles

are long enough and the joints are free enough to allow movement.

Body Composition- The percentage of body weight that is fat compared to other

body tissue, such as bone and muscle.

I took into consideration why physical activity and fitness were important

and create a plan to help enhance both of those components as I hope to become a

physical educator in the future. There were three parts to this assignment; the
baseline data, which we took the Fitness Gram test on January 30th, 2018; the

midpoint data, which took place on March 1st, 2018; and the end point data, which

took place on April 10th, 2018. Through these trials, we completed a Fitness Gram

test consisting of the Pacer, curlups, pushups, trunk lift, sit and reach (right and left

leg), height, weight, BMI, fat percentage, and muscle percentage. This was kept

consistent throughout the process as we were able to input data into spreadsheets

and compare from start to finish. At the beginning of the Personal Fitness Plan, I was

very serious about going to workout and achieving my goals. I love being active and

healthy and always am looking to better myself. That being said, this last run

through was a lot more challenging for me.

My personal life took a toll on the time that I had to get into the gym and

actually engage in a legitimate workout. Although I did workout and keep an active

cardiovascular lifestyle, I wasn’t able to meet my standards for my participation in a

fitness routine. I was ill the past few months, had family responsibilities I needed to

take care of, was averaging about 3-4 hours of sleep per night, and we in the middle

of trying to settle on getting a new car as my old one was unfortunately in an

accident. It’s definitely been a lot to say the least and I absolutely know that that’s no

excuse to exempt myself from physical activity, but I definitely know that I had not

been exercising nearly as much as I would have liked.

End Point Data

My endpoint data is individualized onto the chart below:

Assessment End Point Data (Recorded on 4/10/18)

 PACER (laps) 41

Curlups 13

Trunk Lift (inches) 12

Pushups 4

Sit & Reach (inches-left) 10

Sit & Reach (inches-right) 11

Height (inches) 65.75

Weight (lbs) 159.4

BMI 25.7

% Fat 37.6%

% Muscle 27.2

These tests were taken again in the same gym, with the same music playing, and

with the same equipment as used the previous two times.

Personal Fitness Goals

Kendra Jean Holtcamp

Baseline AIMPoint Midpoint ΔMid Goal %Δ

PACER 29 36 40 4.0 43 48.3%
Pushups 7 8.5 3 -5.5 10 42.9%
Curlups 12 14.5 16 1.5 17 41.7%
Trunk Lift 12 12 12 0.0 12 0.0%
Sit & Reach (L) 12 12 11.5 -0.5 12 0.0%
Sit & Reach
11.5 11.5 9.5 -2.0 11.5 0.0%
(R)
% Fat 35.6 34.3 34.9 0.6 33 -7.3%
% Muscle 28 28.5 28.7 0.2 29 3.6%
 BMI 24.9 24.8 25.5 0.7 24.7 -0.7%
Weight (lbs) 153 152.5 157 4.5 152 -0.7%
Height
65.75 32.875 65.75 32.875
(inches)
Endpoint ΔEnd
41 -2.0
4 -6.0
13 -4.0
12 0.0
10 -2.0
11 -0.5
37.6 4.6
27.2 -1.8
25.9 1.2
159.4 7.4
65.75

Health Related Fitness Data: Final AIM Lines and End Point Data

AIM LINE CHARTS

Upper Body
Strength/Endurance
12
Repetitions Completed

10 10
8 8.5
7
6
Pushups AIM Line
4
2
0
Baseline AIMPoint Goal
 Aerobic Endurance
50
43
40
Laps Completed

36
30 29
20 PACER AIM Line

10

0
Baseline AIMPoint Goal

Core Strength/Endurance
20
Repetitions Completed

17
15 14.5
12
10
Curlups AIM Line

0
Baseline AIMPoint Goal

Core Strength & Flexibility

14
12 12 12 12
10
8
Inches

Trunk Lift AIM

6 Line
4
2
0
Baseline AIMPoint Goal
 Flexibility
12.1
12 12 12 12
11.9
11.8
Sit & Reach (L)
Inches

11.7 AIM Line

11.6
11.5 11.5 11.5 11.5 Sit & Reach (R)
11.4 AIM Line
11.3
11.2
Baseline AIMPoint Goal

Body Composition
40
35 35.6 34.3 33
% Fat & Kg/m2

30
25 24.9 24.8 24.7
20 % Fat AIM Line
15 BMI AIM Line
10
5
0
Baseline AIMPoint Goal

END POINT CHARTS

Aerobic Endurance
50
45
43
40
36
Laps Completed

35
30 29
25 PACER AIM Line

20 PACER Results

15
10
5
0
Baseline Midpoint Endpoint
 Upper Body Strength/Endurance
12

10 10
Repetitions Completed

8.5
8
7
6 Pushups AIM Line
Pushups Results
4

0
Baseline Midpoint Endpoint

Core Strength/Endurance
18
17
16
Repetitions Completed

14 14.5

12 12
10
Curlups AIM Line
8
Curlups Results
6
4
2
0
Baseline Midpoint Endpoint
 Core Strength & Flexibility
14

12 12 12 12

10

8
Inches

Trunk Lift AIM Line

6 Trunk Lift Results

0
Baseline Midpoint Endpoint

Flexibility
14

12 12 12 12
11.5 11.5 11.5
10
Sit & Reach (L) AIM Line
8
Inches

Sit & Reach (R) AIM Line

6 Sit & Reach (L) Results

4 Sit & Reach (R) Results

0
Baseline Midpoint Endpoint
 Body Composition
40
35 35.6 34.3 33
30
% Fat & Kg/m2

25 24.9 24.8 24.7 % Fat AIM Line

20 BMI AIM Line

% Fat Results
15
BMI Results
10
5
0
Baseline Midpoint Endpoint

In this specific Fit Bit analysis sheet, I took the 7 days that were surrounding the last

assessment on April 10th and analyzed them together. On average, I strive for 10,000

steps per day, which is equivalent to 70,000 steps per week. There were a few days

where my Fit Bit wasn’t working or died so all the data couldn’t be recorded but this

is about 5-6 day average. I haven’t been on the best diet just because I have been

really watching my funds lately so even though the dollar menu at Taco Bell isn’t all
that bad, it’s not the best for dinner 4 nights in a row. On this specific day, I had

13,098 steps total which was nice since on the previous day, it was recorded for

only 5,279. My walking time an pace wasn’t bad but wasn’t exceeding any

expectation by any means. I in took a lot more carbs than before so that was a factor

in a BMI increase.

Final Goal Reflection

Product Goals

Aerobic Endurance Goal: By April 10th, 2018, I will be able to run 37 laps in

the PACER, and I will have to record and analyze data on my Fit Bit everyday

for better understanding of my physical fitness and track my progress by

running the PACER at a level to which I am comfortably challenged on the

end point day of April 10th. I will hold myself accountable and ask my peers

for help if I have any questions.

Muscular Strength and Endurance Goal: I will need a journal to track the

progress that I have made in sitting my goal to perform 10 pushups and 17

curlups on the Fitness Gram by April 10th, 2018. I will complete 4 sets of 10

pushups and 20 minutes of abdominal workouts every other day. I can find

different resources and tips on accredited fitness websites.

Flexibility Goal: I will maintain my 12” trunk lift by doing 10 Superman-ups every

other day. I will make sure that my flexibility hasn’t gone down throughout my

preparation for the end point goal by self assessment throughout.

Flexibility Goal: With resistance band stretching every Monday, Wednesday, and

Friday I will be able to increase each leg side of my sit & reach by one inch by

preparing myself and reaching my goal by April 10th, 2018. I will need resistance

bands that cause me slight discomfort and will look towards my sister to hold me

accountable.

Body Composition Goal: I will cut my % of fat from 35.6 to 33 by April 10th, 2018

by completing every one of my product and process SMART goals and testing myself

with electrical impedance to make sure I am on the right track whenever I can

before the end point goal. I will hold myself accountable to complete this and will

need the same scale that I used for baseline data is to measure and track my

progress.

Process Goals

1. I will go to the UNC gym or local rec center and participate in an activity that

required moderate/vigorous activity with a friend 1 time per week. I will keep a

journal with all of the activities that I completed throughout the course of the weeks

and self-evaluate every week and eventually altogether on April 10th, 2018.

Progress/Adjustments: I didn’t end up going to the gym and participating in a local

activity during my time of doing the Personal Fitness Plan. Everytime I would have
extra time I would always spend it on working on homework or would fall asleep

because of how tired I was during the day. As the doctors confirmed, I know that my

illness these past couple of months has made me extremely tired and unmotivated

to participating everyday activity. I never did bring it up because everyone has some

kind of battle that they are fighting but it’s about how we handle things. Again, I am

really looking forward to this summer to pick myself up and start again.

2. Pack my lunch from home for 3 days and only eat out once per week. I will be

able to record what I have eaten and observe if I have followed my goal by using the

Fit Bit nutrition analyzer.

Progress/Adjustments: I haven’t been packing my lunches much as I either find

myself coming right back home and making food that way, or going to Qdoba,

Subway, or Taco Bell for lunch. I have eaten out more than planned and in result

have been on a tighter budget to make sure I’m not spending any unnecessary

money on food that I can easily make at home.

Considering the fact that my end goal was 37 Pacer Laps at the beginning and

I exceeded that at the midpoint goal, I am very happy about that. I did not reach my

final goal of 43 as I was 2 short at a 41. I definitely believe that I could have beaten it

but 43 wasn’t in my mind that day as I was running, instead I was focusing on

beating my mid point run, which I did, and am very happy about. I’ve had such a

hard time with push-ups lately and I know that I haven’t given maximum effort in

trying to better them. I’ve been weaker than usual lately and I know that partially
has to do with being sick and trying to regain motivation to work on a very tight

schedule but is still no excuse. I am disappointed that I ended off with such a low

amount of push-ups but am really looking forward to the summer time where I can

really focus on my self and building up muscle again. (Also, I don’t know why but

Megan and Heather would always make me laugh when doing push-ups so that may

be a factor!)

I did maintain the trunk lift at 12 inches, which is nice. I haven’t really

focused all that much on my back muscles but I guess it’s been decently easy for me

as it is. With the sit and reach, I did not stretch with resistance bands every Monday,

Wednesday, and Friday like I had posted in my adjustments. I wish I would have

started stretching myself out a lot more this time around, and knowing me not being

naturally flexible, I need to focus on that a lot more. I did meet my goal though, so

that is very nice to look back on. I will be working on this a lot more during the

summer time when I have more time to think and actually focus on my self and

getting good rest at night. That being said, my body composition isn’t what I would

have wanted in the beginning. I know that I haven’t been getting enough sleep,

exercising, and eating all well as I would have hoped to throughout this experience.

My muscle percentage and fat percentage were looking a lot better at midpoint than

endpoint but that really drives me now to get even healthier this summer. BMI also

went up but that will be changed very soon!

Implications for Teaching

This assignment has really opened my eyes up to all of the possibilities and

procedures that I can go about when teaching my own students. The sense of

personal responsibility that the students will take on while doing an assignment like

this is something that is very unique to the traditional classroom and gym teaching.

Students, just like myself, are able to see where they are, choose what they really

need and want to work on, and can create a Fitness Program for themselves to

maintain a health enhancing lifestyle. This is ideal due to the fact that it doesn’t have

to stop with a grade in the grade book and a unit that is moved on from, this is

something that students can learn from and implement into their lives forever.

Teaching isn’t about knowing absolutely everything involved in your area of

expertise and throwing knowledge at the students in a standardized way, its about

knowing how to get the message across by allowing for self-empowerment of the

students. I would absolutely take this into my classroom whether it be at the

Kindergarten or the High School level. With Kindergarten and the like, I can lead the

students in allowing them to create their own fitness plan by including times they

are out playing with friends, times they helped clean up around the school/home,

and different healthy foods they can think of. The escalates all the way up to high

school and including different types of muscle contractions they can have and

implementing anatomy into the work that they are doing for their Personal Fitness

Plan. In the end, they will have the knowledge that they need challenge themselves

forever and that is the most important thing.

 Creating a unit based off of this criteria would be something that I would like

to try out. In this unit I can include a CSPAP model and engage the entire

community! This may start with the students teaching family members how to start

a personal fitness program for themselves and escalating to a before/after school

workout session where anyone is able to come in an try to work on and reach their

personal fitness goals! Family Fitness Nights would be a nice addition to Personal

Fitness Plans that can involve the community and students and better inform them

on the local shops that provide healthy options, gym memberships, ways to pair

foods, and even things such as different hiking trails and dog parks that they are

able to be active in! All of this comes together in a full circle and I would be very

excited to introduce a Personal Fitness Plan model to my students one day.