Amanda

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Amanda Amys Fitness Scrapbook
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Table of Contents

• Amanda Linée
• Amy Elizabeth
• Rate Zones
• Workout Schedule
• Activity Explanations
• Personal Weight Training Program
• The Five Components of Fitness
• The F.I.T. Principle
• Amandas Favorite Activities Future Goals
• Amys Favorite Activities Future Goals
• References

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Amanda Linée

• I am 18 years old and a SENIOR (yeah Seniors!)
  at Selah High School. My resting heart rate is 68
  bmp. My target is 151 bmp and my maximum is 202
  bpm. I enjoy dancing, badminton, soccer, and long
  walks on the beach.

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Amy Elizabeth

• I am only 17 (but I am a Senior!). I am not
  nearly as cool as Amanda, so well just stop
  there and not continue to bore you.

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More Stuff About Amy (sorry.)

• Not to create disinterest, but my resting heart
  rate is also 68 bpm. My target heart rate is 155
  bpm, and my maximum is 203 bpm, (because I am
  only 17, and not NEARLY as cool as Amanda). I
  enjoy running, eating, and sleeping. I also love
  to do laundry. All the time. Preferably at, like,
  300 in the morning.

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Rate Zones
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Heart Rate Zones II
Rate Zones (cont.)
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Two-Week Workout Schedule
Explanations of these activities can be found on
the following slides.
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Activity ExplanationsPlyometrics Track

• PlyometricsAny exercise where muscle is
  contracted eccentrically, then immediately
  concentrically (the muscle is stretched before it
  is contracted). This includes sprinting, power
  skipping, etc.
• TrackOn track days, we go down to SJHS track and
  either walk or jog to keep our heart rate in our
  target zone.

http//www.weightsnet.com/Docs/plyometrics.html
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Activity ExplanationsWeight Room Cross Country

• Weight RoomEvery Wednesday we go to the weight
  room to work on our Personal Weight Training
  Program. See Personal Weight Training Program for
  a full description of what we did.

• Cross CountryMrs. Miller designed this course to
  include a cardiovascular workout, as well as
  muscle strengthening. We walk/jog up and down the
  stadium steps 4-5 times. We then continue around
  the softball field and up the grass hill behind
  the high school, making sure that we are in our
  target zone the entire time.

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Activity ExplanationsGym, Tae-Bo, Badminton

• Gym WorkoutThis workout includes squats and
  lunges with hand weights. We also jump rope,
  stretch, and cool down.
• Tae-BoAs a class, we watch Billy Blanks Tae-Bo
  video.
• BadmintonWe worked to monitor our heart rate by
  playing badminton. This proved to be a very good
  cardiovascular workout.

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Personal Weight Training Program

• Core Lifts
• Bench3 sets of 5-8 reps with 55 lbs.
• Squat3 sets of 5-8 reps with 75 lbs.

• Auxiliary Lifts
• Upper Body
• 1. Bicep Curls3 sets of 5 reps with 15 lbs.
• 2. Chest Flyes3 sets of 10 reps with 15 lbs.
• 3. Crunches3 sets of 10
• Lower Body
• 1. Leg Flexions3 reps of 8 with 40 lbs.
• 2. Leg Extensions3 reps of 8 with 30 lbs.
• 3. Heel Raises3 sets of 8 reps with 12 lbs.

• We chose these lifts because we felt that they
  were most beneficial to our fitness program. It
  was also easy to rotate our lifts for a little
  variety in our otherwise mundane and bleak lives.

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The Five Components of Fitness

• Body Composition
• Muscular Strength
• Muscular Endurance
• Cardiovascular Endurance
• Flexibility

Interdependence of Health Related Fitness
Components
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Body Composition

• Body composition is the ratio of lean body tissue
  (muscle), and water to body fat. The American
  Dietetic Association describes it as, Body
  composition assessment provides data that can be
  used to calculate a desirable body weight range,
  based on lean body weight, that is most suited
  for the individual's health or performance
  goals.
• http//www.eatright.org/afitperform.html

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Muscular Strength

• According to Greg Siller of Pro Learning (a close
  personal friend of ours), muscular strength is
  your ability to exert maximal force (using
  maximum or near maximum resistance) during
  limited repetitions. But, we (being smarter than
  Greg) describe it as the amount of power a muscle
  can produce in one maximum effort.
• http//www.prolearning.com/strength.htm

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Muscular Endurance

• Muscle Endurance is the measure of how well
  muscles can repeatedly generate force, and the
  amount of time they can maintain activity.
• Muscular Endurance is the practical use of raw
  strength. It is crucial for every fitness
  activity, from the mostly anaerobic weight
  lifting repetitions (or "reps") to intense
  aerobic activities like jogging (where specific
  muscles in the legs are used repeatedly.)
  Muscular endurance combines both aerobic and
  anaerobic energy.
• http//www.now-india.com/general/fitness/muscular_
  end.htm

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Cardiovascular Endurance

• If you ask us, cardiovascular endurance is the
  ability of the heart to pump blood efficiently to
  the body at rest and during exertion. It is
  measured based on the heart rate during exertion.
  
• But if you ask ThinkQuest, the endurance needed
  to sustain general total physical effort for long
  periods of time is called cardiovascular
  endurance.
• http//library.thinkquest.org/

The Human Heart
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Flexibility

• HSAC says that muscular flexibility is the
  ability of a joint to move freely through the
  entire range of motion. Flexibility about a joint
  is highly specific and varies significantly
  across joints and individuals. An individuals
  flexibility depends on many factors including
  joint structure, ligaments, tendons, muscles,
  skin, fat tissue, body temperature, gender, and
  age.
• But good ol Mr. Hausske, whom we absolutely
  adore, told us that flexibility is the range of
  motion within a joint.
• HSAC

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The F.I.T. Principle

• The F.I.T. principle is used to create an
  individual fitness program. F.I.T. stands for
  frequency, intensity, and time.
• Frequency is how often an exercise should be done
  to maintain or improve your physical fitness.
  Intensity is how hard you should exercise, and
  time is how long you should exercise to
  maintain/improve how fit you are.

http//www.usaweekend.com/01_issues/010429/010429h
ealthsmart.html
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Applying the F.I.T. Principle

• Muscular Strength
• F - Every other day or three times a week
• I - 60-90 of your max
• T - 5-8 reps
• Muscular Endurance
• F - Every other day or three times a week
• I - 30-50 of your max
• T - 12-20 reps

• Cardiovascular Endurance
• F - Minimum of three times a week
• I - Target Heart Rate Zone
• T - At least 20 minutes per session
• Flexibility
• F - Before and after all exercise
• I - Slow and steady with a steady tension in
  the muscle, but not pain
• T - At least 10 seconds per stretch

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Amandas Favorite Activities

• Amanda enjoys dancing, soccer, and traveling. She
  feels that these are major stress relievers.
  Theyre also fun for her. Dancing and coaching
  soccer keep her in shape and in high spirits. She
  likes kids, and keeping up with them can be quite
  a challenge. Traveling keeps her open-minded and
  relaxed, not to mention tan. Amanda has been
  dancing for 15 years and playing/coaching soccer
  for 6 years.

To be a good dancer, you need to be flexible,
have rhythm, stamina, and dedication.
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Amandas Future Goals

• Immediate GoalsTo vastly improve my flexibility
  in time for my dance invitational.
• Six MonthsI would like to have improved my
  flexibility and stamina enough to where it will
  help me in my college dance team tryouts.
• Five YearsI would still like to be dancing and
  keeping in shape. Making time for this in my
  schedule should be a priority for me.

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Amys Favorite Activities

• Amy likes to play volleyball and run
  (sometimeswhen she can motivate herself).
  Running keeps her spirits up and she works on
  improving herself. To do these two activities,
  you need muscular strength and endurance, and
  also cardiovascular endurance. She enjoys these
  things because it keeps her mind off things that
  are happening around her and, in a weird way,
  they are relaxing.

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Amys Future Goals

• Immediate GoalsTo work fitness into my regular
  schedule. I want to make sure that I have a
  routine that I can follow.
• Six MonthsIn six months, I hope that I will
  still be following my fitness routine. I will
  have to work on my discipline so that I will
  succeed in reaching my goal. I hope to have
  improved my flexibility and cardiovascular
  endurance.
• Five YearsFive years down the road I hope to
  still be working out. I hope that by then I will
  have a more permanent and beneficial program that
  will keep me in shape. I will work on developing
  muscular strength and endurance. I also will work
  on keeping a healthy body composition.

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References

• http//www.fitness.gov/
• This site has all kinds of information
  concerning the Presidents Council on Physical
  Fitness and Sports.
• http//library.thinkquest.org/
• This site is great for all kinds of
  fitness/health related articles.
• http//www.timeforfitness.com/
• This website offers insight into several
  different perspectives concerning fitness and the
  best ways to reach your goals.
• http//www.gsu.edu/wwwfit/
• Georgia State University runs this site that
  provides research-based exercise and fitness
  information. Very helpful.
• http//www.nih.gov/health/
• A Government site offering health-related
  information that is very useful to all.
• http//www.healthfinder.gov/
• Another government site that offers reliable
  health information.

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Those who think they have not time for bodily
exercise will sooner or later have to find time
for illness. -Edward Stanley-