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In this project I created a fitness log to help me track my fitness and hopefully help me get stronger. I created a six page log that tracked, sleep, mood, exercised done, miles biked/ran, and much more. I associate my smart goal with body strength increase and muscular strength. My smart goal was to bench my body weight, I've definitely improved but could use a little bit more time to fully get there. I started not being able to lift much to being able to rep 95 a few times.
Learning about my target heart rate range, max heart rate, and resting heart rate, helped me gauge where my heart should be to workout and sleep. I found the target heart rate too be a little low but I still use the information to better improve my self when running or biking. My favorite part about my fitness log is my mile tracker. Along with my heart rate it helps me Track how much I'm working out and how much I'm improving.
Running logs.
My running logs helped me track how much I was pushing my self each run. If the week before I was, running a little slow, the next week I would push my self. Overall it helped me improve at a steady pace and stay on a upward graph.
LOG 1:
LOG 2:
Concepts
Concepts
Smart Goal:
The Smart goal, is a goal set to improve ones physical's health. Smart stands for Specific, Measurable, Attainable, Relevant, Timely.
Overload Principal:
The overload principal is a way to constantly grow your strength by increasing your weight each time. A good example is milo and the bull.
Periodization:
Periodization is a exercise plan that consists of three parts. Macrocycle: Several months - a year. Mesocycle: Couple weeks - Several months. Macrocycle: Single workout - a few weeks.
FITT Principal:
The FITT principal is a way for people to understand how long and how hard they should exercise. FITT stands for, Frequency, Intensity, Time, Type.
Heart Rate:
The heart rate can be measured in different ways, to keep on track with your fitness you can use your target heart rate. To find this you have to use the Karvonen Formula: Determine your resting heart rate and max heart rate. Subtract them, and multiply that number by .60 and .85 to receive your Target Heart Rate Range.(THRR)
Resistance Training:
Resistance training the act of using a resistance band, weights, or weight machines to increase your strength.
Body Weight Exercises:
A body weight exercise is a way to increase your strength without using a weight or band. A lot of the time this form of exercise can be safe and cheaper.
Health Components:
There are five health components to fitness,
Muscular Strength: Ability for a muscle to exert a maximum force once in a full range of motion.
Muscular Endurance: Ability for a muscle to exert a sub maximum force repeatedly.
Cardiovascular Endurance: Ability to preform hard exercises for a prolonged period of time.
Flexibility: Ability to move a joint through a full range of motion.
Body Composition: Amount of lean mass to body fat a person has.
Reflection
This project overall has helped me understand how and what to train to gain muscular strength. I have learned different ways to train, through resistance training or body weight training. For example, I was doing mostly body weight exercises until I learned that resistance training allows you to build muscle quicker and stronger. I did great in character and communication. Resistance training has helped me build a better character and hang out with friends. I started working out with a group of friends almost daily. This has helped me build my communication skills with friends or other people at the gym. Although it worked out great, I could have worked on my character. I have gained a lot of strength working out with friends but I wish I was more consistent when I go. A lot of the time I was busy with other sports or activates that caused me to not go. Having more follow through and determination will help me improve in the gym and outside. But overall the project taught me a lot about fitness and how to use it.
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