Personal Fitness Project Joseph Ijams

Personal Fitness Personal Fitness ProjectProjectBy Joseph Ijams

10 years from now…

In 10 years I will be doing something with computer tech

There are no physical capabilities required so I must make sure I do not live a sedentary lifestyle

Asthma Arthritis Low Blood Sugar Severe Scoliosis (which has already been

passed on)

The InterviewI interviewed my dad who has arthritis but still maintains a healthy lifestyle by jogging every day.

He monitors his disease with chondroitin and glucosamine pills for pain and they ease the tension on his bones.

Standard Pre-Test

Post-Test Goal

Mile 7:10 10 min 4 sec 8 min

Sit-Ups 45 28

Push-Ups 30 17 24

Sit & Reach 3.0 inches 3.0 inches 3.0 inches

BMI 18.5-24.9 21.3 21.3 woo!

According to my fitness testing scores I will need to improve my mile time. I seem to have low stamina. This means a cardiorespiratory FITT plan will be the most important.

The Plan:In order to accomplish this goal, as well as

completing my FITT plan for cardio I plan to do some extra jogging around Dungeness as well.

The BarriersThe barriers I face are mostly internal. I

tend to be lazy and procrastinate with my problems until the last available time (including with this PowerPoint). The problem is that fitness does not work that way. It is a constant and daily thing to achieve.

Community Resources

Because we live in such a small town like Sequim, my resources are limited. I do, however, have:

The Sequim Gym My iPod keeps me motivated

Warm Up Activity For my warm up activity I have chosen to do

the shuttle run. It is a 1-5 min side to side jog that stretches the hip muscles and allows for increased speed without injury during the FITT activities.

*References cited- ACL Injury Prevention Warm-Up http://sportsmedicine.about.com/od/kneepainandinjuries/a/022202b.htm

Cardiovascular ExercisesJoggingBike RidingSwimmingJump Roping

Program 1F-3x per week

I- 70% of MHR 104

T- 6 min

T- Jump Rope


I- 70% of MHR 104

T- 7 min

T- Jump Rope


I- 70% of MHR 104

T- 7 min

T- Jump Rope

Program 4 F-5x per week

I- 75% of MHR

T- 7 min

T- Jump Rope

Program Transition 1 to 2: Program 1 to 2 is overload because the number of min has increased by 1.

Program Transition 2 to 3: Program 2 to 3 is progression because the frequency has increased by one.

Program Transition 3 to 4: Program 3 to 4 is progression and overload because the MHR has increased by 5% and the frequency has increased by one.

4 upper body exercises:Bench PressOverhead Tricep PressBicep CurlLateral Pull Down

4 lower body exercises:LungesLeg PressWall SquatsDead Lifts

Program 1 F- 3x a week

I- 90lbs

T-10 sets

T- Bench Press

Program 2F- 3x a week

I- 90lbs

T- 12 sets

T- Bench Press


I- 95 lbs

T- 10 sets

T- Bench Press


I- 95 lbs

T- 12 sets

T- Bench Press

Program Transition 1 to 2: Program 1 to 2 is overload because the number of sets has increased by 2.

Program Transition 2 to 3: Program 2 to 3 is progression because I have added 5 more lbs after 2 weeks of training and I have increased the frequency by one.

Program Transition 3 to 4: Program 3 to 4 is progression and overload because the frequency has increased by one and 2 more repititions have been added.

Cool Down/ Flexibility Program 4 upper body exercises:

Forearm stretch

Neck rotations

Tricep Stretch

Standing hamstring stretch

4 lower body exercises:

Calf stretch

Inner thigh stretch

Posterior thigh stretch

Soleus stretch

*references cited http://www.myfit.ca/exercisedatabase/stretches.asp?exercises=flexibility

Program 1F- 3x per week

I- Mild Tension

T- 10 sec

T- Standing Hamstring Stretch


I- Mild Tension

T- 12 sec



I- Mild Tension

T- 12 sec



I- Mild Tension

T- 14 sec


Program Transition 1 to 2: Program 1 to 2 is overload because the number of seconds with the position held has increased by 2.

Program Transition 2 to 3: Program 2 to 3 is progression because the frequency has increased by one.

Program Transition 3 to 4: Program 3 to 4 is overload and progression because the seconds with position held has increased by 2 and the frequency has increased by one.

Sun. Mon. Tues. Wed. Thurs. Fri. Sat.

Week 1

Flex 1Cardio 1

Lift 1 Flex 1 Cardio 1

Lift 1 Rest Flex 1 Lift 1 Cardio 1

Week 2

Flex 2Cardio 2

Lift 2 Flex 2Cardio 2


Week 3

Flex 3 Cardio 3



Week 4

Flex 4 Cardio 4



Nutrition and Body

Composition

The 5 a day plan5 a day plan by the Center for

Disease Control and Prevention is a health plan to get 5 servings of fruits and vegetables every day. It encourages fun and convienient tips for people to get the nutrition they need for every meal and everything in between.

Breakfast : an omelet including bell peppers, broccoli, spinach ,mushrooms, and tomatoes.

Lunch: a large salad with all the fixin’s

Dinner: low sodium vegetable soup References cited http://www.cdc.gov/nccdphp/dnpa/5aday/index.htm

Fad Diets

The fad diet I found is called the Cabbage Soup Diet. It allows its followers to eat as much cabbage soup as they want and lose 10 lbs in 7 days.

It says it employs a technique called “calorie shifting” which tricks the body into burning fat.

The downside of this diet plan is that some people find the soup bland and have experienced dizziness or lack of concentration during the diet.

*references cited http://www.cabbage-soup-diet.com/

Course and Plan Reflection & Implementation

After this Personal Fitness Plan… After this course: My lifestyle choices will

be altered significantly after this course as the ideas are still fresh and inspiring.

After high school: I think I can still maintain a decent level of fitness.

Sadly I do not think I have what it takes to stay motivated as an adult. I will probably become fat with the rest of America unless someone finds a way to innovate the situation or put a new spin on fitness.

Personal Fitness Project Joseph Ijams

Health & Medicine

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