Physical Fitness Log

PHYSICAL FITNESS LOG

  • During this project, for 19 weeks we recorded our general fitness.

  • Every week I did 5 exercises for at least 30 minutes. For most these exercises I rode my bike around Novato.

  • During this month of January I rode 39.2 miles, during February I rode 54 miles, during March I rode 56.2 miles, during April I rode 91.1 miles, and during May I rode 167.1 miles.

SMART Goals

  • For this project, we had to make a fitness SMART goal to follow to help us be successful in our log.

  • The goal I chose was: To gain muscle and build endurance.

  • Making a SMART Goal means that the goal should be Specific, Measurable, Actions, Realistic, and Timely.

  • This goal is specific enough for me to be able to choose workouts to try and reach my goal and it is also measurable to the point where I can track how long and fast I can run and how much I can lift in certain lifts. I also can take realistic actions to reach this goal and I set the goal for this to be due by June. This gave me 3 months to accomplish my goal.

Overload Principle

  • The overload principle in fitness states that to increase muscle mass and the amount of weight you can lift, you must keep increasing the load you carry and the stress your muscles. This will help you to grow your muscles faster and you will see results sooner and more than if you continuously lifted a light weight. An example of this was the myth of Milo and the Bull. The Greek wrestler, Milo, got a calf and everyday lifted the calf until the calf grew into a bull. Since he lofted the calf all that time, his muscles got used to the weight and he was able to accomplish lifting a bull.

Periodization

  • Periodization is the act of stressing the body, resting for a period of time, then stressing it again, usually at a higher load than before. This can help you gradually accomplish fitness goals and gaining strength. People due this in periods called macro, meso, and microcycles. A macrocycle is the longest and a microcycle is the shortest period.

FITT Principles

  • FITT Principles are principles in which you should exercise. FITT stands for fitness, intensity, time, and type. You should increase and decrease some of the principles in your workouts as you see fit to see gains in strength and endurance. Your workouts should be intense, have a reasonable amount of time working out, and the type of exercise you are performing.