Overview:
In this project we tracked our fitness over a month and tracked strength, diet, mood. We started learning about FIIT principle and progressive overload. This allowed us to better set out goal and plan for the next month. We created a SMART goal to try to achieve throughout the month and improve out life. We tracked out smart goal by making charts for 2 weeks and wrote down what we did and ate. My SMART goal was trying to improve my water polo throw by 5 mph. I was doing this by doing various exercises to improve my strength.
Fitness Logs:
Day
Exercise(s)
Intensity
Heart Rate
Time
Monday
Shoulder
100%
150
28:00
Saturday
back
100%
160
38:00
Friday
calves
100%
159
19:00
Tuesday
chest
100%
190
32:00
Monday
biceps
100%
170
20:00
Saturday
biceps
100%
129
24:00
Wednesday
legs
100%
133
45:00
Tuesday
shoulders
100%
165
22:00
Monday
back
100%
122
39:00
Thursday
calves
100%
124
15:00
Wednesday
chest
100%
140
27:00
Friday
triceps
100%
129
32:00
Thursday
legs
100%
166
40:00
Concepts:
SMART GOAL:A smart goal is a goal you have that will improve your ability to do something. Example: Making a smart goal and achieving it.
OVERLOAD PRINCIPLE: Improving the physical body and making you stronger. Example: working out and becoming sore and resting to become bigger.
PERIODIZATION: It is a exercise that is made for a long term performance. Example: You run and make your cardio much better and then you will be more fit to run.
FITT PRINCIPLE: This is to tell you how long hard and the intensity of your workout. Example: You workout and time it, not down the weight and what type and kind of exercise you are doing.
HEART RATE (resting HR, Target heart rate or THRR): The beat of your heart pumping blood through you body to keep you alive. Example: If you feel your neck then you can feel the beat of you heart.
RESISTANCE TRAINING: Resistance training is when you are working out with a band and have resistance or with weight. Example: You work with weights and also bands.
BODY WEIGHT EXERCISES: This is when you are using calisthenics to grow in muscular size and get stronger. Example: You exercise and don't use weights.
HEALTH COMPONENTS: Health components are Cardiovascular endurance, Muscular Strength, Muscular endurance, Flexibility and also Body composition. Example: You are testing your health components to measure you healthiness and see where you are at.
Reflection:
How would you summarize this past month and why?
This past month went well because I stuck to my schedule and I improved my water polo ball throwing by 4 mph.
What went well? What did you struggle with?
Everything went well and I did not struggle with anything
Was there room for improvement?
Yes there was room for improvement because I can only throw 2 mph more and I wanted to throw 5 mph more.
What could you improve on?
I could improve 3 mph more.
Did you accomplish your goal? Why or why not?
I did not fully accomplish my goal but in a few months I could throw 5 mph faster
Anything else that comes to mind. This is your private reflection.
Nothing else comes to mind