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Fitness Plan For Final

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19 views21 pages

Fitness Plan For Final

Uploaded by

sun958970
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Personal

Fitness Plan

By Edward Tsang
Date: 2023/9/27
Block B
Outline
• Section 1: Personal Fitness Plan
• Section 2: Personal Fitness outline
• Section 3: Conclusion
Section 1: Personal
Fitness plan
Fitness plan lay out
• 1. My definition of Physical fitness
• 2. My five-health related area and example
• 3. My self-evaluation
• 4. My goals
• 5. Importance of warm up and cool down
1. Definition of Physical fitness
• My definition: It is an ability of body to work efficiently and well
preform in daily live and sports. And it is a state of health.
• Reason: Physical fitness level can show your ability of perform daily
works and your performance on sports, if you have a high fitness level,
your chance of getting injuries will decrease, that also means you have
a better body health, better body composition.
5 Health related area
• Cardiovascular endurance: the ability to perform exercises at moderate -to-
vigorous intensities for a prolonged period. Reason for cardio
• Muscular strength: how much force your muscles can exert or how heavy weights
they can lift. Reason for Muscular strength

• Muscular endurance: the ability of your muscles to sustain exercise for a period
of time. Reason for Muscular endurance
• Flexibility: the ability to move muscles and joints through a full range of motion.
• Reason for Flexibility

• Body composition: my body’s ratio of fat mass to fat-free mass like muscle and
bone. Reason for Body composition
Reason for Cardiovascular endurance
1. it helps a person to sustain physical ability in certain level for
longer
• 2. it improves oxygen outtake
• 3. makes body’s transportation of blood efficiently, so more oxygen
from blood can go into cells.
• 4. Enhances cardiopulmonary function

• Back
Reason for muscular strength
• 1. It boost energy mood and helps sleep
• 2. It is useful in daily situation, down to helps to carry object for
teachers, and up tp against bullying.
• 3.Improve you body sugar regulation.
• Back
Reason for muscular endurance
• 1. Enhance sport performance, as for me, I am a soccer player, the level
of muscular endurance heavily impact my performance on a 90minute
game.
• 2. It increase aerobic capacity.
• 3. It helps daily life, for example like helps your mom to carry her
grocery, your muscle endurance decided you are going to carry all of
them in one time or you must spill it in two.
• Back
Reason for Flexibility

• 1. Allows greater freedom of movement and improved posture

• 2. Increases physical and mental relaxation


• 3. Releases muscle tension and soreness
• 4. Reduces the risk of injury
• Back
Reason for Body Composition
• 1. it reflected your health condition and helps you to set up you target
whatever is for work out, for health or for sport performance.
• 2.It helps you to prevent injuries.
• Back
Self-evaluation based on 5 aspect
• Cardiovascular endurance: 80/100 I do 38 laps on 12 minute run,
highest in the class.
• Muscular strength: 59/100 My bench PR 105lb for 1. lap hold down
130lb for 6. I am a new bird in gym workout. But now I am starting on.
• Muscular endurance: 60/100 I can do 95lb for 6. Reason is the same as
last one, but I do better on endurance than strength.
• Flexibility: 40/100, I am not very flexy. Need to improve this to avoid
possible injuries(I have week ankles and knees)
• Body composition: 70/100, healthy but need more muscle. I am in the
healthy range of BMI, but if I want to perform well on sport, I need to
do more work out and cardio.
Two measurable goals:
• 1. At the end of the semester, bench 135 for 1.
• Reason: I am now at my beginner stage, so I will have my fastest
growth in this stage, bench 135 for 1 is not so hard to achieve. This
also reflect my effort on gym.(And I do want muscle growth on my
chest so I am not flat in front when I am wearing T -shirts)
• 2. At 12-minute run, do at least 50 laps.
• Reason: When I finished the run, Dan told me to join cross country.
Dan said I can probably do 50+ after this semester as if I works hard.
Dan’s word gives me confidence and as a soccer player and cyclist, I
do need more cardio.
Importance of warm-up and cool-down
• Warm-up: Prevent muscle soreness, and decrease the risk of hurting.
For example, our soccer team arrived a little bit late for the game and
we did not do warm up, after the game, my ankle is so painful.
• Cool-down: Prevent muscle soreness and helps recover. For example:
In my first semester in ND, I barely roll-out after workout. It feels so
pain. After learning how to roll out, I feels way better after workout.
• What will I do for warm-up and cool-down: warm up the group of
muscle to be practiced before workout. Roll-out after workout.
Especially for legs.
Section 2：workout calendar
Soccer practices- Cardiovascular endurance

The diagram below shows my soccer


practice schedule.
The soccer practice lines up with my
12-minute run target(50+laps)
In soccer practice, we often do this:
Warm-up
Skill practice
Game
Running(5 laps)
Cool-down
Workout This is the actual work out plan. It
belongs to tripartite training. It have a
push day, pull day and leg day. The
advantage of the plan is: it is better for
beginner, it makes sure the muscle
which is practices won’t appear next
couple days.
It is good for beginner because it can
helps to build up muscles used most
frequency. Also, you don’t get a
muscle need to workout for two
days(for example: your shoulder won’t
be practiced twice)
calendar
Section 3: Conclusion
Steps to Work on soccer to improve my
cardio and workout. And reach my

success
goals. problems:
Potential

1. risk of injuries

2. Little progress（after beginner


stage)

Solution:

1. decrease the risk by warm-up


and cool-down properly

2.keep working out, follow the


plan and do it step by step don’t
be panic and do my best.
Future plan
• 1. keep work out and cardio(such as running)
• 2. Play more sports, at now I am a cyclist, and a soccer player, sport is
fun, such as tchoukball, this sport I have never play before but I find
funny and I improve my sport performance especially cardio during we
play this sport as a class. And I want to explore more sport in the future
• 3.Keep healthy diet. When I am first in ND, I drink too much chocolate
milk and don’t do any sport. I finally lost weight and lose my sport
performance . Now I will carefully consider the food I eat and I will keep
this habit lifelong.

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