Fitness Log
Project
Evidence: What did you do? My goal was to run a mile under 10 minutes, I began to start fitness log schedule at 3/7/22 and ended at 3/26/22. second had a page run tracker then running miles, heart rate, time, then date. third a meal tracker following breakfast, lunch, and dinner. Resting heart rate 66 and target heart rate 185. Ms.Ghementi made us run every Tuesday and when we first ran my time was at 12:00 1/14/22 and my last one was 10:05 6/8/22.
How did you start it? SMART goal? Smart goal mean Specific, Measurable, Achievable, Realistic, and Timely. Reason we need a smart goal is too meet our goal did we achieve or what could we've done better. We had a writing smart goal sheet to write down a goal we want to achieve. My smart goal was to run faster than i usually did.
What are you tracking? Charts? What are they? The reason I am tracking because I need to see how much i Achieved my goal. Also if we using tracking were most likely to reach and surpass goal. be more efficient in your time and workouts. Allows for easier modifications and shows when and where changes need to be made.
What Health component did you identify your goal with? I identify with speeding faster in running, and i gain some strength.
How did learning about your target heart rate range help you in your workouts and in tracking your progress? My heart range was about the same as it would've been in my range as a 15 year old i didn't go up by anything.
What’s the best part of your log that you want to share/show off? The best part of this log was changing my diet more healthy and running way faster without getting tired. now i can peaceful mindset when i run and not be annoyed with running a mile every tuesday.
If you want to go above and beyond, add in your cardio log from our class runs and reflect on it. Did logging your runs help motivate you? Why or why not? It motivate me to work out more and everyday i run in the morning it helps my mental health have a clear mind. I use to cry how the way i look because my body was not beautiful the way I saw myself, I would have negative thought everyday asking myself why I wasn't pretty. Then doing these reflections and goal I saw how much I changed after everything. Run is now a everyday routine for me it's fun and calming.
Reflect on the work of your project. How do you feel the project went?
Overall my project went good so far. when i first started their was some real struggle managing my own diet was the hardest thing i've ever done. running at first made me exhausted then i was so use to running made me so much faster by each day.
two things we i did learn well
what went well is Food diet one of the most hardest thing I did. writing inside my log journal, knowing I can't be the best but I did my best.
Two things I could've done better
Adding some different types of workout when i'm finish running, Adding things like lungs , push ups, jumping rope. increase my speeding too. I was fast but I haven't increased huge and one of them was to increase higher then normally.
Content / Concepts:
Major of my Fitness log was running a mile under 1o minutes. My first week i've start run 1o minutes at first then gaining 1 hour of running. Two weeks in a hour and 10 minutes. . i did this routine for about 4 weeks Most of the timing was different would go up also down. my diet was hard to change at first, I was craving everything at once mostly sugar or sweet. I tried to cut most of my craving. drinking lots of water helped me and adding some lemon on my water also helped. My logs were helping me showing if i had progress and i did run faster by 10 minutes under or 9,8 minute. first time was not easy i was very sore with my legs and muscle.
Smart Goal
The Smart in Smart goals stands for Specific, Measurable, Achievable, Relevant, and Time-Bound. Defining these parameters as they pertain to your goal helps ensure that your objectives are attainable within a certain time frame.
OVERLOAD PRINCIPLE
Overload, the second important principle, means that to improve any aspect of physical fitness the individual must continually increase the demands placed on the appropriate body systems.
PERIODIZATION
Periodization is an exercise design technique that promotes long-term performance improvements. Coaches implement this technique by modifying variations of exercise intensity, volume, frequency, and specificity within certain training periods or cycles.
FITT PRINCIPLE
Periodization training is the deliberate manipulation of training variables to optimize performance for competition, prevent overtraining, and progress performance. Variable adjustments in duration, load, or volume are planned out over a specific period of time to achieve these objectives
HEART RATE (resting HR, Target heart rate or THRR)
The more fit you are, the lower your resting heart rate; for very fit people, it's in the range of 40 to 50 beats per minute. Target heart rate is generally expressed as a percentage (usually between 50 percent and 85 percent) of your maximum safe heart rate.
RESISTANCE TRAINING
Lifting weights has numerous benefits to the muscles and skeleton that are uniquely attributed to this form of training. Regular resistance training can decrease the risk of heart disease by lowering body fat, decreasing blood pressure, improving cholesterol, and lowering the stress placed on the heart while lifting a particular load. Improving muscular fitness is very important for enhancing quality of life. Resistance training improves your strength and can make everyday tasks much simpler. In the form of weight training it can reduce the occurrence of sarcopenia, which is the age-related decline in muscle, and also decrease the risk of osteoporosis. Although all exercise can help with these, resistance training has been shown to be the most beneficial.
BODY WEIGHT EXERCISES
Body-weight training — using only your body weight for resistance — can be an effective type of strength training and a good addition to your fitness program. Body-weight training can be as effective as training with free weights or weight machines. The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Aim to include strength training exercises for all major muscle groups into a fitness routine at least two times a week.
HEALTH COMPONENTS
Health-related components of Physical Fitness. There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance.
Explain how each concept was used in your project?
I use most of these concept in my project by undertake to achieve objective, they would work for my outcome and benefits. First initializing then planning, controlling, executing , then closing. using concept in your project are very important when meeting your goal.
Did the content/ concepts from this class overlap from other classes?
No this content didn't effect me from other class. I had more time in working other things then logs all day.
Content/Concepts we learned from class. How did these concepts help build your fitness log?
My fitness log help me with accountable to your long-term goals. It provides me record of measurable progress, which is critical for achieving my goals. Motivation a fitness log is an excellent motivational tool.
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