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Project F.I.T.T Principal
Part 1 –Fitness Test Score CardioRespiratory
Flexibility Muscular Strength
MuscularEndurance
Body Composition
Test Area Mile ShoulderTouch
FAH Sit-Ups BMI
Score 10:30 Both 11 39 4.71
Exceed, Met, Not Meet Standard
Not Meet Met Met Met Met
Week OneCardiovascular Endurance
Day 1 Day 2 Day 3 Day 4 Day 5
Zumba 30 (min) and Walk For 15 (min)
Heart Rate:Between 152-160 beats /minutes
Swimming For 2 Hours And Jogging For 25 (min)
Heart Rate:Between 152-160 beats /minutes
Just Dance For hour and play Basketball for 25 (min)
Heart Rate:Between 152-160 beats /minutes
Run A Mile 10 (min) And Just dance For 25 (min)
Heart Rate:Between 152-160 beats /minutes
Run Up Stairs For 15 (min) And Play A Soccer For 20 (min)
Heart Rate:Between 152-160 beats /minutes
Week TwoCardiovascular Endurance
Day 1 Day 2 Day 3 Day 4 Day 5
Run 20 minutes, Speed Walk 20 minutes , Run 10 minutes
Heart Rate:Between 152-160 beats /minutes
Play basketball for 20 minutes,And bike riding For 30 (min)
Heart Rate:Between 152-160 beats /minutes
Jogging For 30 minutes and jump rope for 15 (min)
Heart Rate:Between 152-160 beats /minutes
Walking To the Beach For 1 hour
Heart Rate:Between 152-160 beats /minutes
Play Kick Ball For 1 hour and thirty (min)
Heart Rate:Between 152-160 beats /minutes
Part 3- Muscular Strength /Endurance
Day 1 week one
Military press Intensity/TimeSets :3 Reps:12Weight:45
Bench PressIntensity/TimeSets :3 Reps:12Weight:65
LungIntensity/TimeSets :3 Reps:15 Weight:65
Bicep curlsIntensity/TimeSets :3 Reps:11Weight:15
But squats Intensity/TimeSets :3Reps:8Weight:10
Bent over rowIntensity/TimeSets :3 Reps:14Weight:10
Crunches on ballIntensity/TimeSets :3 Reps:15Weight :body weight
Day 1 week two
Upright rowIntensity/TimeSets :3 Reps:8Weight:35
Dumbbell flyIntensity/TimeSets :3Reps:8Weight:20
Squat Intensity/TimeSets :3Reps:8Weight:75
Triceps ExtensionIntensity/TimeSets :3Reps:8Weight:30
Ungues squatsIntensity/TimeSets :3Reps:8Weight:5
Weight invertedIntensity/TimeSets :3Reps:8Weight:25
Incline sit upsIntensity/TimeSets :3Reps:8Weight:35
Day 2 week one
Front raisesIntensity/TimeSets :3Reps:12Weight:20
Push upsIntensity/TimeSets :3Reps:11Weight:10
Straight leg liftIntensity/TimeSets :3Reps:15Weight:45
Reverse bicepIntensity/TimeSets :3Reps:12Weight:10
hip extensionsIntensity/TimeSets :3Reps:8Weight:15
Pull upIntensity/TimeSets :3Reps:11Weight: body
Weight sit upsIntensity/TimeSets :3Reps:15Weight:20
Day 2 week two
Shoulder pressIntensity/TimeSets :3Reps:8Weight:15
Incline bench presIntensity/TimeSets :3Reps:8Weight:65
Leg curlsIntensity/TimeSets :3Reps:15Weight: body
Close grip Intensity/TimeSets :3Reps:10Weight: body
Walking up hillsIntensity/TimeSets :3Reps:8Weight:10
Lat pulldownIntensity/TimeSets :3Reps:8Weight:55
V upIntensity/TimeSets :3Reps:11Weight: body
Day 3 week one
Dumbbell riseIntensity/TimeSets :3Reps:12Weight:10
Chest dipIntensity/TimeSets :3Reps:13Weight: body
Calf raisesIntensity/TimeSets :3Reps:15Weight:25
Dumbell kickbackIntensity/TimeSets :3Reps:15Weight:55
Legs liftsIntensity/TimeSets :3Reps:8Weight:15
Barbell shrug Intensity/TimeSets :3Reps:12Weight:55
Leg-hip raiseIntensity/TimeSets :3Reps:12Weight: body
Day 3 week two
Cable rear deltIntensity/TimeSets :3Reps:15Weight:30
Dumbell pulloverIntensity/TimeSets :3Reps:15Weight:15
Reverse calf raiseIntensity/TimeSets :3Reps:8Weight:50
Underhand chinIntensity/TimeSets :3Reps:8Weight: body
Butt lefts Intensity/TimeSets :3Reps:8Weight:20
Behind the neckIntensity/TimeSets :3Reps:8Weight:65
Dumbell push upIntensity/TimeSets :3Reps:8Weight:25
Shoulders Detoids
ChestPecs Lats
Leg Quads Hamstring
ArmTricepsBiceps
Gluteus Back Trapezius
Core AbsObliques
Part 4- Flexibility (I Do the Same Work Out For Flexibility Both Weeks )
Quadriceps Lying (prone)Quad Stretch Time:20 Seconds
Lying (side)Quad StretchTime: 30 Seconds
Standing (Towel)Quad Stretch Time: 25 Seconds
Hamstring/ Gluteus Seated Hamstring(Sit And Reach)Time: 30 Seconds
Squatting Glute Stretch Time: 30 Seconds
Lying Hamstring
Time: 20 Seconds
Abductor/ Adductors butterflyTime:15(sec)
Squatting GroinTime: 30 (sec)
Lying GroinTime:25 (sec)
Biceps / Triceps Standing Bicep
Time:25 (sec)
Seated Bicep
Time: 20 (sec)
Doorway Bicep Stretch Time: 30 (sec)
Deltoid/ Pectoralis Side DeltoidTime: 30 (sec)
Behind Head ChestTime: 15(sec)
Doorway Modified ChestTime:15(sec)
Gastronomius/ Soleus
Warrior PoseTime:25 (sec)
Sqautte Time: 30 (sec)
Wall stretchTime: 25 (sec)
Abdominals/Back Kneeling abdominalTime: 30 (sec)
Standing abdominalsTime: 20 (sec)
Fixed bar backTime:15(sec)
Week One And Two Day 1 Day 2 Day 3
Food How much you need What is a serving Hints and tips
Grains 6 oz 1 slice of bread (1 ounce) ½ cup cooked pasta, rice, or cereal 1 ounce uncooked pasta or rice 1 tortilla (6 inch diameter) 1 pancake (5 inch diameter) 1 ounce ready-to-eat cereal (about 1 cup cereal flakes)
Eat least half of all grain
Vegetables 2 ½ cups five broccoli floretsten baby carrotsone Roma tomato3/4 cup tomato juice3/4 cup vegetable juicehalf of a baked sweet potatoone ear of cornfour slices of an onion
Beans and peas are great for fiber
Fruits 2 cups one bananasix strawberriestwo plumsfifteen grapesone appleone peachone-half cup of orange or other fruit juice
Use fruit as snacks , salads or deserts
Dairy 3 cups 1 cup milk 1 cup fortified soymilk (soy beverage) 1 cup yogurt 1½ ounces natural cheese (e.g. Cheddar) 2 ounces processed cheese (e.g. American)
Choose fat free milk or yogurt more often than chesse
Protein Foods 5 ½ cups 1 ounce lean meat, poultry, seafood 1 egg 1 Tablespoon peanut butter ½ ounce nuts or seeds ¼ cup cooked beans or peas
Eat seafood in a place of meat poultry 2 a week
Oils 6 tsp 1 tsp. vegetable oil (e.g. canola, corn, olive, soybean) 1½ tsp. mayonnaise 2 tsp. tub margarine 2 tsp. French dressing
Use olive, corn, soybean, sun flower oil
Day One: Meal • Breakfast Orange Yogurt Smoothie: Mix 1 c Cabot Nonfat Vanilla
Yogurt, ½ c orange juice, ½ c banana • Lunch :
Curried Turkey Lunchtime Wraps1 1/2 c pretzels3/4 c blueberries1 c low fat (1%) milkSnacks :12 whole wheat crackers, ½ banana, 2 tsp peanut butter1 oz Cabot 50% Reduced Fat Cheddar1 c low fat (1%) milk1 c carrot sticksDinner :Bow Ties and Chicken ConfettiDinner Cabot Cheddar Stuffed Tomatoes
Day Two: Meal• Breakfast 1 whole grain English muffin w/2 tsp butter
¼ c Cabot Cottage Cheese w/1 medium peach, sliced1 c low fat (1%) milkLunch
• Spicy Chicken Pita Pizzas1 small appleSnacks 2 c Cabot Plain Nonfat Yogurt, â…“ cup low fat granola, ¼ cup raisins1 oz Cabot 50% Reduced Fat Cheddar1 c broccoli, cauliflower and cherry tomatoes w/1 Tbsp fat free dressingDinner Couscous with Tomatoes, sautéd Spinach & Two CheesesDinner Indian-Spiced Chicken Thighs1 large whole grain dinner roll
Day Three: Meal• Breakfast :Scramble to Go: Scramble 1 egg and 2 egg whites w/2
Tbsp low fat (1%) milk, 1 tsp vegetable oil and 1 c chopped vegetables. Stuff into 6†whole grain pita�1 small banana1 c low fat (1%) milkLunch :Layered Broccoli Salad1 whole grain pita1 c low fat (1%) milk
Snacks 1 c salad greens w/2 Tbsp fat free salad dressing1 c Cabot Plain Nonfat Yogurt w/2 c berriesDinner :Oven Roasted Salmon with Cabot Cheddar Polenta½ c steamed broccoli or asparagus1 small whole grain dinner roll
Day Four: Meal• Breakfast :• 1 ½ c unsweetened ready-to-eat cereal w/1 c low fat (1%) milk and ¾ c
blueberries1 hard-cooked egg
Lunch:• 2 slices whole wheat bread w/1 Tbsp peanut butter and 1 small banana
1 c Cabot Nonfat Flavored Yogurt1 c carrot sticks Snacks:
• 1 c low fat (1%) milk2 oz Cabot 50% Reduced Fat Cheddar in 1 whole wheat pita34 small grapesDinner:Kalamata Stuffed Chicken with Roasted Pepper Cream2 c mixed salad greens
Day Five: Meal• Breakfast:• 1 whole wheat English muffin w/2 Tbsp + 1 tsp reduced fat cream cheese
1 c orange juice1 c low fat (1%) milk
Lunch :• 2 slices whole wheat bread w/2 oz chunk light tuna (packed in water, drained)
mixed w/2 Tbsp reduced fat mayonnaise, 1 leaf of lettuce, 3 slices tomato, ½ oz Cabot 50% Reduced Fat Cheddar1 small orange1 c low fat (1%) milkSnacks :
• 10 (1 oz) baked tortilla chips w/½ c salsa1 small apple1 c low fat (1%) milk
• Dinner: Tamale Skillet SupperVegetarian Taco Salad