Personal Fitness Program as designed by a student for Wellness class.

1. My Personal Fitness Program Crystal Qin

3. Health Related Fitness Profile Fitness Component Test Item Health Fitness Standard Test #1 Test #2 Goal Flexibility Sit and Reach 25 cm 37 39 44 Cardiovascular Mile Run 10:30 8:45 9:27 8:00 Abdominal Strength/ Endurance Sit-ups 34 38 45 55 Upper Body Strength/ Endurance Push-ups 11 18 22 32

5. Activities Bicycling Weight Training Tennis Flexibility 1 2 2 Cardiovascular Fitness 3 1 2 Muscular Strength 2 3 1 Muscular Endurance 2 3 1 Body Composition 3 1 2 Stress Diversion 3 3 1 Total 14 13 9 Average 2.3 2.2 1.5

6. Program Bicycling Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Frequency 3x per week 3x per week 4x per week 4x per week 4x per week 5x per week Intensity 13 min/mile 12:30 min/mile 11 min/mile 11:30 min/mile 11 min/mile 11 min/mile Time 25 min. 30 min. 40 min. 40 min. 50 min. 50 min.

7. Program (con.) Weight Training Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Frequency 2x per week 2x per week 3x per week 3x per week 4x per week 4x per week Intensity Bench Press-70 pounds Squats-20 pounds Leg Extension-20 pounds Front Curl-15 pounds Bench Press-75 pounds Squats-20 pounds Leg Extension-20 pounds Front Curl-15 pounds Bench Press-80 pounds Squats-25 pounds Leg Extension-25 pounds Front Curl-20 pounds Bench Press-80 pounds Squats-30 pounds Leg Extension-25 pounds Front Curl-20 pounds Bench Press-85 pounds Squats-30 pounds Leg Extension-30 pounds Front Curl-25 pounds Bench Press-90 pounds Squats- 35 pounds Leg Extension 30 pounds Front Curl-25 pounds Time 8 reps, 3 sets 10 reps, 3 sets 10 reps, 4 sets 12 reps, 4 sets 12 reps, 4 sets 12 reps, 5 sets

8. Program (con.) Tennis Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Frequency 3x per week 3x per week 4x per week 4x per week 5x per week 5x per week Intensity Hitting feeds, ground strokes Hitting feeds, ground strokes, volley, direction Hitting with a partner, volley, overheads, depth, direction Hitting with a partner, overheads, serves, spin, depth Playing games, serves, approach shots, spin, speed Playing games, serves, spin, speed Time 45 min. 1 hr. 1 hr 75 min. 75 min 1 hr. 30 min.

11. Journal Entry *Fill only the activities that apply to the date Activity- Bicycling Length: Other Details: Act.-Weight Training Length: Other Details: Act.-Tennis Length: Other Details: Act.-________ Length: Other Details: Act.-________ Length: Other Details: Date: Thoughts/Feelings/Reactions: