РефератыИностранный языкHeHealth Fitness Essay Research Paper Melissa J

Health Fitness Essay Research Paper Melissa J

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)


Thur

sday 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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