Assignment 1 - Semester Plan (60 points total)

NAME: Ethan Deane Date:
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General Instructions

1. All fitness testing protocols and charts can be found in the “Fitness Testing” file in the “Assignments” folder on the Blackboard website. Read each protocol carefully before completing the fitness testing. 2. Be sure to respond to all questions with thorough, detailed answers. 3. Type all responses. 4. Staple all of the materials listed in the table in the specified order.

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Assignment 1 CHECKLIST

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| |Requirement |Pts |
|1 |Personal Fitness Data Sheet |/2 |
| |*Include scores and ratings for “beginning of semester” only | |
|2 |Cardiorespiratory Fitness Lab |/7 |
| |Perform one of the following tests: | |
| |1. PACER | |
| |2. 12-Minute Run | |
| |3.12-Minute Swim | |
| |4. Walking Test | |
|3 |Body Composition Lab |/7 |
| |1. BIA | |
| |2. BMI | |
| |3. Waist-to-Hip Ratio | |
|4 |Muscular Fitness Lab |/7 |
| |1. 1 RM Leg Press | |
| |2. 1 RM Arm Press | |
| |3. 90° Push-Ups | |
| |4. Curl-Ups | |
|5 |Flexibility Lab |/7 |
| |1. Sit-and-Reach | |
|6 |Fitness Profile |/7 |
|7 |Fitness Goals |/8 |
|8 |Wellness Profile |/7 |
|9 |Wellness Goals |/8 |
| |TOTAL SCORE |/60 |

Note: If there is any test that you cannot perform for health reasons, look over the tests, estimate your score, and indicate this when completing the lab. This will allow you to write answers for all questions. Be sure to give your reasons for making the estimates and why you think they are good estimates.

You only need to complete the “Beginning of semester” column on this page. After it is graded and returned to you, keep this page and you will use it to complete the “End of semester” and “Change” columns for Assignment 3.
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PERSONAL FITNESS DATA SHEET

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NAME:

|Component of Fitness |Beginning of semester |End of semester |Change |
| | | | |
| |Date: _____________ |Date: ____________ | |
| |
|Perform one: |400 yards |Low Zone | | | | |
|PACER | | | | | | |
|12- min run/walk | | | | | | |
|12-min swim | | | | | | |
|Walking Test | | | | | | |
|Body Composition |
|Bioelectrical Impedance Analysis |18.7% |Recomended | | | | |
|(BIA) | | | | | | |
|% Body fat | | | | | | |
|Body Mass Index |26.6% |Overweight | | | | |
|(BMI) | | | | | | |
|Waist-to-Hip Ratio (WHR) |0.8 |Low risk | | | | |
|Muscular Strength |
|1 RM Leg Press |490 |Superior | | | | |
|(leg strength) | | | | | | |
|1 RM Arm Press |290 |Excellent | | | | |
|(upper body strength) | | | | | | |
|Muscular Endurance |
|90° Push-Ups |40 |Good | | | | |
|(muscular endurance) | | | | | | |
|Curl-Ups |150 |Superior | | | | |
|(muscular endurance) | | | | | | |
|Flexibility |
|Sit-and-Reach |36 |Very Good | | | | |
Directions: Using the data recorded on page 2, respond to the following questions in full sentences with proper spelling/grammar. To receive full credit, you must think, explain, describe, and support your answers.

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CARDIOVASCULAR FITNESS LAB

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a) Discuss and explain your current level of CARDIOVASCULAR fitness. Note if and why there may be discrepancies in the results. (2 points) I would have to say that my swimming measurement does not reflect my cardiovascular endurance. I am beginning to learn how to swim and my breathing technique is not at maximum efficiency. I would have to say that it is a discrepancy and holds me back.

a) In several sentences, discuss to what extent you think you need to alter your cardiovascular fitness and why the change (or maintenance) is important for your current needs. (3 points) I feel like perfecting my swimming technique would greatly increase my swimming cardiovascular endurance. I am currently fit otherwise in running and strength & conditioning. I am learning how to better my technique and skillset at free style swimming.

b) Next, address potential long-term health implications (i.e., conditions or diseases) based on your level of fitness in this component. (Hint: What are you at low risk for developing based on your level of fitness? Or, what are you at higher risk for developing based on your level of fitness? Make your point then provide support for full credit.) (2 points) I believe that I am at low risk for cardiovascular diseases. I am currently working out 5 days a week for 2 hours running a mile every day. This being said, I currently am not worried potential long term health conditions. However, in my family a male has not lived past the age of 55 for the past 2 generations. They have all suffered from a heart attack. So I have looked into continuing my current exercise pattern to ensure that I can surpass this obstacle.

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BODY COMPOSITION LAB

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a) Discuss your current BODY COMPOSITION based on ALL of the different methods utilized. Note any possible discrepancies in the measurements, and explain which method or methods provided you with the most useful information. (2 points) I would say that my body composition is ideal. I am in good standing with all of the tests. I performed above the expectation that I thought I would have.

b) In several sentences, discuss to what extent you think you need to alter your body composition and why the change (or maintenance) is important for your current needs. (3 points) I would not alter my maintenance of working out. I am comfortable with my results and how I performed. My current workout tests me both in strength and in conditioning. I also super set some of my workouts to increase intensity.

c) Next, address potential long-term health implications (i.e., conditions or diseases) based on your level of fitness in this component. (Hint: What are you at low risk for developing based on your level of fitness? Or, what are you at higher risk for developing based on your level of fitness? Make your point then provide support for full credit.) (2 points) I would say that my body composition has me at a good standing in overall potential long-term health implications. I would have to say however that I am at risk at Diabetes because multiple people in my family have Type 1 diabetes.

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MUSCULAR FITNESS LAB

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a) Discuss your current level of MUSCULAR FITNESS based on ALL of the different methods utilized. Note any possible discrepancies in the measurements, and explain which method or methods provided you with the most useful information. (2 points) I am confident that my muscular fitness is in good standing. I got superior and excellent in the exercises pertaining to muscle training. I work out different muscles every day at Urec. I would say there are no discrepancies in my measurements and the results that I got.

b) In several sentences, discuss to what extent you think you need to alter your muscular fitness and why the change (or maintenance) is important for your current needs. (3 points) I would not need to alter my performance or maintenance of lifting. I am always looking to better myself and challenge myself physically. I would like to see my results improve to a certain extent. I am happy with where I am at.

c) Next, address potential long-term health implications (i.e., conditions or diseases) based on your level of fitness in this component. (Hint: What are you at low risk for developing based on your level of fitness? Or, what are you at higher risk for developing based on your level of fitness? Make your point then provide support for full credit.) (2 points) I would have to say the number one potential muscle long term-term health implication would have to be fear of tearing a muscle or my inflexibility. I am not as flexible as I should be even though my results say I’m in good standing. I am currently working on stretching and becoming more flexible so I’m not at risk with these long-term health issues. I am worried about having high blood pressure which is from high fat mass. My BMI is slighting overweight which I could lower and improve my fitness.

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FLEXIBILITY LAB

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a) Discuss your current level of FLEXIBILITY based on the method utilized. Note any possible discrepancies in the measurements. (2 points) My current level of flexibility is not in bad standing. I scored a 36 which put me in good standing. I am always trying to better my flexibility because I know that the more flexible the easier down the road it will be for my joints and muscles.

b) In several sentences, discuss to what extent you think you need to alter your flexibility and why the change (or maintenance) is important for your current needs. (3 points) I would like to improve my overall low back flexibility it is in bad standing. I am happy with all the other parts of my body because they seem to be in good standing. I am currently beginning to stretch better meaning warming up before stretching so I am not stretching cold muscles.

c) Next, address potential long-term health implications (i.e., conditions or diseases) based on your level of fitness in this component. (Hint: What are you at low risk for developing based on your level of fitness? Or, what are you at higher risk for developing based on your level of fitness? Make your point then provide support for full credit.) (2 points) I would say that there are long-term implications in my flexibility. I have a dysfunctional Si joint which means that my illium and sacrum joint where they connect is loose. I worked for years with a physical therapist strengthening my core and flexibility in my lower back region to alleviate the pressure in my sacrum. For 3 years I had lower back pain which crippled my playing in physical sports in high school. Now I am 2 years of limited, but still variable minor back pain.

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FITNESS PROFILE

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|FITNESS COMPONENT |CURRENT BEHAVIOR |
| |What are you doing now that contributes to each fitness component? |
| |If you are not currently doing something, put N/A. |
| |Use the F.I.T.T. principles for each component to fill out this sheet. |
|CV ENDURANCE |F – Frequency- I will increase my overall frequency to 6 times a week giving one day for rest. |
| |I – Intensity- I will try to increase my overall MHR to 43% MHR. |
| |T – Time- I will increase the time I spend swimming at Urec to 45 min. |
| |T – Type- I Swim/Run |
|MUSCULAR STRENGTH OR ENDURANCE |F – Frequency- I will increase my strength training to 6 times a week leaving one day for rest to maximize my workout. |
| |I – Intensity- I will try to watch my heartrate better while working out my muscles/strength. |
| |T – Time – I am currently happy with 1 and a half hours of strength training 5 days a week at the moment. |
| |T – Type- Chest, triceps, biceps, legs/calf/quad, Back, Traps and core. |
|FLEXIBILITY |F – Frequency- I will increase my frequency of stretching to before and after working out. |
| |I – Intensity- I will stretch until minor discomfort and no further. |
| |T – Type- I will do my best to stretch every muscle to avoid being tight all around. |
| |T – Type- Participate in yoga |
|CURRENT BODY FAT % |26.6% |

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|FITNESS COMPONENT |END-OF-SEMESTER GOAL |
|CV ENDURANCE |F – Frequency- Increase to 6 times a week. |
| |I – Intensity- between 40%-50% MHR |
| |T – Time- increase from 30 minutes to 45. |
| |T – Type- Running |
|MUSCULAR STRENGTH OR ENDURANCE |F –Frequency- Increase to 6 times a week. |
| |I –Intensity- increase to 40-50% MHR. |
| |T – Time- Stay around 1 and a half hours muscle training. |
| |T – Type- Hit every main muscle group. |
|FLEXIBILITY |F – Frequency- Begin to stretch in the mornings and afternoons every day. |
| |I – intensity- Never passed mild discomfort. |
| |T – Time-I will stretch for 15-30 seconds in 1-3 repetitions. |
| |T –Type- Lower back, legs, and upper body. |
|BODY FAT % GOAL |Below 25%. |

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WELLNESS PROFILE

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|WELLNESS COMPONENT |CURRENT BEHAVIOR |SATISFACTION LEVEL |
| |Describe what things you are currently doing to contribute to each wellness component? If |Not satisfied (1)- (4) Satisfied |
| |nothing, explain why. |Highlight one |
|SOCIAL |I would say I am currently happy with my current social behavior. I joined a fraternity last|1 2 3 4 |
| |semester as a freshman. It was quite a challenge but definitely increased my social behavior| |
| |and my self-esteem. | |
|SPIRITUAL |My spiritual is something that I would say is in good standing. It is not really a component |1 2 3 4 |
| |that drives my wellness. I kind’ve don’t think about it all that much to be honest. I stay | |
| |focused on what important matters I have at the time. | |
|EMOTIONAL |I rate myself as a 4 because my emotional status could not be better. I broke up with my |1 2 3 4 |
| |girlfriend I had been dating for 2 years and have begun to experience new things and create a| |
| |new path which has been interesting and quite an adventure. I look forward for what the | |
| |future holds. | |
|INTELLECTUAL |My intellectual status is at a good point. As stated earlier I pledged last semester for a |1 2 3 4 |
| |social fraternity. I still came out with a 3.0 gpa which is good for first semester college | |
| |student pledging. I am looking to make the presidents list this semester with a gpa of 3.89 | |
| |or better! | |
|ENVIRONMENTAL |I will try to improve the environment around me. Mainly my room! I live in a triple with 2 |1 2 3 4 |
| |of my closest friends from home. We know each other well so we all contribute to a mess in | |
| |our room and don’t really care until it gets treacherous to do anything about it. I am | |
| |looking to keep my area clean and transform into an overall better individual in keeping | |
| |things clean. | |

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WELLNESS GOALS

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|WELLNESS DIMENSION |END-OF-SEMESTER GOAL |
| |Must be Specific, Measurable, Attainable, Realistic, & Time-based goals! |
| | |
| |Refer to Lecture 1 for explanation of a S.M.A.R.T. goal. |
|SOCIAL |I will try to make 2 friends in each of my classes by March 1, 2016. I will begin to meet and use my out-going personality to allow |
| |me to meet new people. I give myself a little over 2 weeks to obtain this goal and believe I can maintain it. |
|SPIRITUAL |Spiritually I will try to think about my spiritual feelings in a deeper way. I will do this at least once a week. This will be easy |
| |to accomplish as when I walk to class I normally listen to music. Instead I will think about my spiritual feelings. |
|EMOTIONAL |My emotional status is at the best point. I would say I guess try to keep living a happy life and working out and hanging out with |
| |my friends ensures that so I will continue to do that. I will reflect on how I feel and see if I am heading in the best direction |
| |for my well being. |
|INTELLECTUAL |My intellectual goal is still to obtain 3.89 gpa which is to make the presidents list. I am currently setting aside specific study |
| |hours to achieve this goal. I currently have all A’s in my classes and planning on keeping it that way. |
|ENVIRONMENTAL |I will continue to be more aware with the environment around my building and campus rather than my room. I am currently trying to |
| |get better at something small and move onto something bigger towards the end of the semester. I will do this by picking up random |
| |trash when I see and become a better JMU student/citizen. |