Amandas Fitness Portfolio

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Amandas Fitness Portfolio
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About Amanda

• Age 16
• Grade 11th
• Resting HR 68
• Target HR 135-175
• Max HR 184
• My favorite activities are shopping,
  playing with animals, hanging out, listening to
  music and looking at pictures of faeries.

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The Five Components of Fitness

• What Are the Five Components of Fitness? And What
  Do They Mean?
• Information Found at cyberhealth.com

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Cardio Respiratory Endurance

• The ability to do moderately strenuous activity
  over a period of time
• It reflects how well your heart and lungs work
  together to supply oxygen to your body during
  exertion and exercise
• Also called aerobic fitness
• To me you have good cardio respiratory fitness
  when you dont get out of breath easily

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Muscular Endurance

• The ability to hold a particular position for a
  sustained period of time or repeat a movement
  many times
• This could be the capability required to hold a
  two-pound weight above your head for five minutes
  or the effort required to lift that weight 20
  consecutive times

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Muscular Strength

• The ability to exert maximum force such as
  lifting the heaviest weight you can budge
• It is possible to only have muscular fitness only
  in one place or not in one place
• For example strong arms and weak legs
• Or strong arms and legs and a weak chest
• To me maximum muscular strength depends and
  varies from person to person and how much
  strength they desire

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Flexibility

• The ability to move a joint through its full
  range of motion
• The elasticity of the muscle
• Doing the splits
• Stretching helps the muscles become more
  flexible

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Body Composition

• The proportion of fat in your body compared to
  your bone and muscle
• It does not refer to your weight in pounds or
  your figure type
• Average body composition for women is 18-25
• Average body composition for men is
  10-17
• My body composition is 16

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F. I. T.

• Frequency
• Intensity
• Time

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Frequency

• This is how often you should do an exercise to
  maintain or improve fitness

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Intensity

• This is how hard you should exercise to maintain
  or improve fitness

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Time

• This is how long you should exercise to maintain
  or improve fitness

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Two Week Workout ScheduleWeek One
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Two Week Workout ScheduleWeek Two
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Personal Weight Training Program
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My Two Core Lifts

• I did 3 sets of 5 on the bench press at 40 pounds
• I did 3 sets of 5 on the squat at 40 pounds

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Six Auxiliary Lifts

• Heel raise- 2 sets x 12 reps _at_ 15 pounds
• Bicep curl- 3 sets x 8 reps _at_ 10 pounds
• Crunch- 2 sets x 15 reps

• Bench dip- 1 set x 15 reps
• Jump rope- 1 set x 50 reps
• Seated military press- 2 sets x 12 reps _at_ 5 pounds

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My Favorite Activities
I haven't played any sports or organized
activities since I was little but I do enjoy
hanging out with my boyfriend Garrett and my cat
Moospots who I rescued from a flood in the woods
when she was 3 days old!
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Little Amanda

• This is me in first grade
• I was getting ready to go to ballet class

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Tap Tap

• This is me in first grade
• I was at tap lessons

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Pretty Me

• Still first grade
• Scared out of my mind
• I was getting ready to leave to my first
  tap/ballet recital
• Dancing is hard and takes a lot of concentration,
  I wish I could have stayed involved

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_at_ The Kingdome

• Me at the king dome on run around the bases night
  
• I used to play baseball
• Im just starting to be a baseball follower again

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Classic Amanda

• In fifth grade I played a viola
• It was very hard
• I am learning how to play a guitar now!

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My Hunny

• This is my boyfriend Garrett
• We were at a yacht club cleaning his grandpas boat

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Me and Garrett

• This is us at home
• This was taken before my first day at Selah high
  school

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Moo Spots

• This is my cat moo spots when she was a baby
• I named her moo spots because she looks like a
  cow and cows go moo

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Moo Spots

• This is grown up moo spots
• Isnt she cute?!!!!