Melissa J. Hay Essays - Physical Exercise, Bodybuilding,

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