Fitness

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Fitness
By Amanda M. Celina M. Andrea M.
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AMANDA

• Hi! I am Amanda. I am 17 years old. I am a Junior
  attending Selah High School. I take fitness so
  that I can stay in-shape year round when I am not
  playing sports. I snowboard in the winter
  seasons. I play softball in the spring, so in my
  off seasons, I like to take the fitness class to
  stay in-shape.

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CELINA

• Hi there! My name is Celina. I am 17 years old. I
  am a junior attending Selah High School. I play
  basket ball in the winter and track in the
  spring. I like fitness because it is a way of
  getting all of my extra energy out in. I have a
  lot of energy!

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ANDREA

• Hello! My name is Andrea. I am 17 years old. I am
  a junior attending Selah High School. During the
  fall, I play for the soccer team. In the winter,
  I snowboard. In the spring I play softball. I
  like fitness because it gives me something to do
  to keep fit.

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The Five Components of Fitness

• Cardio Endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body Composition

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The F.I.T. Principle

• Frequency
• Intensity
• Time

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Applying the F.I.T. Principles

• FLEXIBILITY
• Frequency- 3 times per week up to daily
• Intensity- discomfort ( a pulling sensation), not
  pain
• Time- Hold stretch 15-030 seconds without
  bouncing
• MUSCULAR STRENGHT
• Frequency- every other day
• Intensity_ after reaching 3 sets of 15 reps,
  increase the weight amount
• Time- 5-8 repetitions, 3 sets
• MUSCULAR ENDURANCE
• Frequency_ every other day
• Intensity_ AFTER REACHING 3 SETS OF 15 REPS,
  INCREASE THE WEIGHT AMOUNT OR DIFFICULTY OF
• Time- 10-15 rep, 3 sets
• CARDIOVASCULAR ENDURANCE
• Frequency- 3-6 days per week
• Intensity- target heart rate range of 135-175, or
  70-85 of your heart rate max.
• Time- 20-40 minutes ( to achieve at least 20
  minutes in a day, two ten minutes sessions could
  be combined from separate workout s with
  comparable benefits)

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HEART RATE RESULTS
HEART RATE RESULTS
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Personal Weight Training Program
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Our Hobbies
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Future Goals
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The End