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