| Health Fitness Essay, Research Paper
Melissa J. Hay
ESCI 3210
Motor Behavior
November 16, 2000
Health Fitness Project
Health Components Evaluated in Test:
1. One Mile Walk/Run
Cardiovascular/Aerobic Endurance
2. Sum of Skin Folds
Body Fat Percentage
3. Sit and Reach
Flexibility (Lower Back and Hamstrings)
4. Sit Up
Abdominal Strength and Endurance
5. Pull Up
Upper Body Strength and Endurance
Evaluation: Student One
The first student is a fourteen year old female. After evaluating this student?s test, it is apparent that the student is not exactly physically fit, but definitely not overweight. The one-mile walk/run, proves that the student has had little or no exposure to cardiovascular/aerobic workouts. The sum of her skin fold test however, proves she is quite lean for her age. Her flexibility was good according to her sit and reach test scores, and the pull up test showed that she meets the standard for her age.
Evaluation: Student Two
The second student is a fourteen year old male. His one-mile walk/run shows that he is not in great physical condition. His skin fold test further explains his cardiovascular disappointment, as he is definitely overweight with a skin fold of 30. His flexibility is probably another factor of his weight. His sit and reach test was 20 cm, which definitely under the national standard. His sit up test was right on the nose with the standards, which proves this is probably an abdominal strong young man, but just the opposite in arm strength, not even reaching one pull up. Also, this may be a factor of his weight.
Six Week Fitness/Exercise Program
Student One:
DAY ACTIVITY
Monday Run ? mile, lift weights (arms)
Tuesday Agility?s, lift weights (legs)
Wednesday Run ? mile, lift weights (arms)
Thursday Agility?s, lift weights (legs)
Friday Run 1 mile
DAY ACTIVITY
Monday Run 1 mile, lift weights (arms)
Tuesday Agility?s, lift weights (legs)
Wednesday Run 1 mile, lift weights (arms)
Thursday Agility?s, lift weights (legs)
Friday Run 1 mile
DAY ACTIVITY
Monday Run 1 mile, lift weights (arms)
Tuesday Agility?s, lift weights (legs)
Wednesday Run 1 mile, lift weights (arms)
Thursday Agility?s, lift weights (legs)
Friday Run 1 ? miles
DAY ACTIVITY
Monday Run 1 ? miles, lift weights (arms)
Tuesday Agility?s, lift weights (legs)
Wednesday Run 1 ? miles, lift weights (arms)
Thursday Agility?s, lift weights (legs)
Friday Run 1 ? miles
DAY ACTIVITY
Monday Run 1 ? miles, lift weights (arms)
Tuesday Agility?s, lift weights (legs)
Wednesday Run 1 ? miles, lift weights (arms)
Thursday Agility?s, lift weights (legs)
Friday Run 2 miles
DAY ACTIVITY
Monday Run 2 miles, lift weights (arms)
Tuesday Agility?s, lift weights (legs)
Wednesday Run 2 miles, lift weights (arms)
Thursday Agility?s, lift weights (legs)
Friday Run 2 miles
Weight Training Program
Weights should be lifted at 60-70% of maximum for first three weeks in order to gain strength. For last three weeks lift 40-50% of maximum in order to build endurance.
ARMS REPS
Tricep Raises 2 sets of 12
Bicep Curls 2 sets of 12
Bench Press 2 sets of 12
Incline 2 sets of 12
Wrist Curls 2 sets of 12
Lateral Raises, Front 2 sets of 12
Lateral Raises, Side 2 sets of 12
LEGS REPS
Leg Press 2 sets of 12
Leg Extension 2 sets of 12
Leg Curls 2 sets of 12
Calf Raises 2 sets of 12
Lunges 2 sets of 12
AGILITY?S LENGTH
High Knees Do long way of gym, walk short way
Butt Kicks Do long way of gym, walk short way
Grapevine Do long way of gym, walk short way
Power Skip Do long way of gym, walk short way
Bunny Hop Do long way of gym, walk short way
ABDOMINAL EXERCISES
50 Crunches
25 Sit Ups
15 Leg Throws
25 Push Ups
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