Physical Fitness Getting Fit with Cardio, Strength & Flexibility Training
If you choose this option for your summer homework, you will enjoy a summer filled with activity and return to school with a healthy, fit body. This project requires you to create your own personal fitness routine, exercise regularly, and chart your activities in the log provided. Step #1: Choosing a cardiovascular activity. A cardiovascular exercise (cardio for short) can be any activity that keeps you moving continuously and keeps your heart rate above ____ beats per minute for at least 20 minutes. You can choose from the list of activities below. Running/Jogging Basketball Boxing/Kickboxing Bicycling (continuously) Aerobics Soccer Swimming Dance Cardio Machine (treadmill, etc.) Or choose any other activity that keeps you moving continuously for at least 20 minutes. Step #2: Choosing a strength-training program. A strength training exercise involves strengthening certain muscles by lifting weights or performing exercises that require you to lift your own body weight. The following list provides examples strength-training exercises. Upper Body (Arms, Shoulders, Upper Back Muscles) Push-ups Pull-ups Dips Overhead Press Bicep Curls Arm Raises Triceps Extensions Bench Press Lower Body (Upper and Lower Leg Muscles) Squats Lunges Leg Lifts Calf Raises Hamstring Curls Leg Press Leg Extensions Body Core (Stomach & Lower Back Muscles) Sit-ups Crunches Side Sit-ups Back Extensions Back Raises Incline Sit-ups Leg Raises
Step #3: Choosing a flexibility program. If your muscles are flexible, you are less likely to get injured while playing your favorite sport. Performing the stretching exercises on the chart provided on a regular basis will help you to keep your strong muscles flexible. Feel free to substitute one of the stretches for your favorite stretching exercise so long as you stretch each muscle group listed on the chart.
Creating a Fitness Calendar Now that you have chosen to use certain activities to improve your fitness, you need to make a schedule that you can follow. Look at the sample below, and then use the blank calendar provided to create your own fitness schedule. C = Cardiovascular Activity S = Strength Training F = Flexibility Stretches Monday Tuesday Wednesday Thursday Friday Saturday Sunday Date: 7/3 Activity: C - Basket Ball F - Chart Time: 45 Min. Monday Date: 7/10 Activity: C - Basket Ball F - Chart Time: 45 Min. Monday Date: 7/17 Activity: C - Basket Ball F - Chart Time: 45 Min. Monday Date: 7/24 Activity: C - Basket Ball F - Chart Time: 45 Min. Date: 7/4 Activity: S - Upper Body F - Chart Time: 30 min. Tuesday Date: 7/11 Activity: S – Lower Body S - Core Time: 30 min. Tuesday Date: 7/18 Activity: S - Upper Body F - Chart Time: 30 min. Tuesday Date: 7/25 Activity: S – Lower Body S - Core Time: 30 min. Date: 7/5 Activity: C - Basket Ball F - Chart Time: 45 min. Wednesday Date: 7/12 Activity: C - Basket Ball F - Chart Time: 45 min. Wednesday Date: 7/19 Activity: C - Basket Ball F - Chart Time: 45 min. Wednesday Date: 7/26 Activity: C - Basket Ball F - Chart Time: 45 min. Date: 7/6 Activity: S – Lower Body S - Core Time: 30 min. Thursday Date: 7/13 Activity: S - Upper Body F - Chart Time: 30 min. Thursday Date: 7/20 Activity: S – Lower Body S - Core Time: 30 min. Thursday Date: 7/27 Activity: S - Upper Body F - Chart Time: 30 min. Date: 7/7 Activity: C - Basket Ball F - Chart Time: 45 min. Friday Date: 7/14 Activity: C - Basket Ball F - Chart Time: 45 min. Friday Date: 7/21 Activity: C - Basket Ball F - Chart Time: 45 min. Friday Date: 7/28 Activity: C - Basket Ball F - Chart Time: 45 min. Date: 7/8 Activity: S - Upper Body F - Chart Time: 30 min. Saturday Date: 7/15 Activity: S – Lower Body S - Core Time: 30 min. Saturday Date: 7/22 Activity: S - Upper Body F - Chart Time: 30 min. Saturday Date: 7/29 Activity: S – Lower Body S - Core Time: 30 min. Date: 7/9 Activity: REST Time:
Sunday Date: 7/16 Activity: REST Time:
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Sunday Date: 7/30 Activity: REST Time:
Fitness Calendar
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Activity Log (Sample)
Date: __7/4___ Physical Activity: ___Basketball & Stretching_______ Time Spent on Activity: 45 min. Reflections: I love playing basketball, so the time went by really fast. It only took me about 5 minutes to do all of the stretches on the chart. I noticed that my arms are really flexible, but my legs are not flexible at all. Date: __7/5___ Physical Activity: Upper Body Strength & Stretching Reflections:
Time Spent on Activity: 30 min.
I am really good at push-ups, but pull-ups are a lot harder. I didn’t have any weights to lift at home, so my mom had me use two soup cans for biceps curls and triceps extensions. Date: __7/6___ Physical Activity: ___Basketball & Stretching_______ Time Spent on Activity: 45 min. Reflections: I had fun playing basketball again because my friend and I beat my cousin and his friend. I did the stretches on the chart, and my arms were not as flexible today. I think it is because of all of the push-ups and stuff I did yesterday. Date: __7/7___ Physical Activity: Lower Body & Core Strength Training Reflections:
Time Spent: 30 min.
I actually like doing the core strength exercises because I want to have a “six-pack.” My legs are already pretty strong so the exercises weren’t that hard for me. Date: __7/8___ Physical Activity: ___Basketball & Stretching_______ Time Spent on Activity: 45 min. Reflections: I think my shots are getting better because I hit four three-pointers and beat my cousin. My legs are kind of sore though, maybe from the squats and stuff I did yesterday. They didn’t hurt really, but my legs felt heavy when I ran on the court. Date: __7/9___ Physical Activity: Upper Body Strength & Stretching Time Spent on Activity: 30 min. Reflections: My pull-ups were better than last time. I think I need to lift something heavier than soup cans. My uncle is going to give me his old weights.
Final Reflection
In a typed or neatly handwritten reflection, please describe what you have learned about physical fitness. Be sure to address each of the following questions: 1. Was this your first experience with strength training? 2. Do you feel that you are stronger now than when the summer started? 3. Was this your first experience with a regular stretching routine? 4. Do you feel that you became more flexible from stretching on a regular basis? 5. Why did you choose the cardiovascular activities that you chose? 6. Did you gain any skills that helped you improve in these activities? Be specific. 7. Do you notice any differences in yourself after completing this exercise program? 8. What was the most challenging part of completing this summer project? 9. What was the most enjoyable part of completing this summer project? 10. Which parts of your summer fitness program do you plan to continue during the school year?
When you arrive on the first day of school, . . . . .
Bring the following completed items: 1. Your completed fitness calendar. Fill in the one included in the packet with your planned activities. (10 points) 2. Your activity log. Please write or type your activity log using the sample provided. The log must include the date, the physical activity, the amount of time spent exercising, and a few sentences reflecting on your experiences with exercise for that day. (25 points) 3. Your final reflection. Please address all questions listed above as well as any other observations you make during your fitness program. (15 points)
Stretching Chart
For a better view of this chart and description of stretches, go to www.hydraulicfitness.com