Final+Project

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Running head: FINAL PROJECT

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Eric Hager
Final Project
Professor Dyal
SPHE – 290

FINAL PROJECT

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Introduction

Over the past 8 weeks, I had the opportunity to examine my personal health and fitness
goals more closely, particularly with regard to a few elements of fitness and well-being that are
not part of my current routine. Presently, my health and fitness routine consists of two primary
components: resistance training and healthful eating. As such, I do not feel that I need to improve
upon either of these elements, as I have been consistently adhering to my plan for the past 7
years, with very few setbacks. While I feel it necessary to always set short and long term goals in
order to keep moving forward and seeing measurable progress, I prefer to maintain my current
fitness level and physique, while considering injury prevention, especially for those of us over
40.
However, I am far from “perfect” in my routine and it is lacking a few elements that are
considered imperative to achieving holistic health and fitness. Of the four labs that we were
asked to examine, cardiorespiratory fitness and flexibility are the two that I feel I could definitely
place more emphasis on.
Lab 3.2 – Developing an Exercise Program for Cardiorespiratory Fitness
Specific Goals: To increase my current level of cardiorespiratory fitness level, or VO2 max to a
level between 47-52 ml/kg/min. That would place me between ‘good’ and ‘excellent’ for VO2
max levels based on my age group. I will do this by incorporating aerobic activities 3-5 times per
week, with a goal of reaching 90% of max HR for at least 10 minutes of a 30 minutes session
(two 5 minutes intervals). The remaining 20 minutes will be 5 minutes intervals of 65% and 75%
of max HR.
Final Goals: To train for at least 30 minutes with a max HR between 75% and 90% or max HR
for 5 days per week.

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Other Goals: To run a 9-10 minute mile.
Types of Activities: Jogging with sprinting intervals, stationary bike, fast walking, and
swimming laps.
Frequency: Minimum 3 days per week, but focus will be on 5 days per week.
Intensity (bpm):
Maximum HR: 220 – 47: 173
65% of Max HR = 112.45
75% of Max HR = 129.75
90% of Max HR = 155.7
Time (minutes): 30-minute, moderate to intense (75-90% of max HR) interval training sessions.
Discussion
For the past 5 weeks since completing this lab, I have been adding in 2-3
cardiorespiratory sessions per week as outlined above. Each session has been 25-30 minutes in
length. I typically alternate between high and low intervals that last between 3-5 minutes. On
certain machines (stationary bike and treadmill); however, I will use the interval training
programs that will vary in the degrees of high, medium, and low intensities.
Overall, I will say that I have noticed some improvement in cardiorespiratory fitness, but
I find myself just trying to “push through” to get it done, as opposed to my resistance training
sessions where I try to maximize the entire session. I can honestly say that I do not enjoy
cardiovascular training; however, I do realize the importance on many levels. That being said, I
will continue to incorporate this activity as outlined above. This week I will holding myself
accountable to 3 sessions per week, as opposed to 2-3.

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A couple other observable challenges that I have found over the past 5 weeks has been
trying to obtain heart rate measurements while performing aerobic training. I tend to forget, and
as I mentioned previously, I find myself just trying to get the session done. I will say that based
on rate of perceived exertion (RPE), I am pushing myself around a 7-8 (on a scale of 1-10),
which could be considered “vigorous”. Subsequently, I will consider purchasing a heart rate
monitor, although I do not feel those are always accurate, but it will show the overall change and
increase in heart rate, even if it is off by a few points. I feel this is definitely an area that I
personally need to improve upon, as well as have a solid understanding when designing
programs for my clients.
Lab 5.2 – Personalized Flexibility Program
Specific goals:
1. To increase my sit and reach score to 34 cm.
2. To increase my bent knee and straight leg hip flexion to average/above average.
3. To increase my ankle dorsiflexion and plantar flexion to average/above average.
Final goals:
1. To stretch to an average/above average level without significant pain or discomfort.
2. To incorporate a stretching session at the end of every resistance-training workout.
3. To reduce the risk of injury in my daily activities due to poor flexibility from weight
training.
Other goals:
1. To take a yoga class 1 to 2 times per week.
2. To become more mindful of the importance of flexibility.

Discussion
According to Fahey (2012), flexibility will decrease from weight training, jogging, or any
physical activity where the exercise is not performed through its full range of motion. However,

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when a resistance-training exercise is performed correctly, increased flexibility can be achieved.
I will be quite honest that this (flexibility) is an area that I spend very little time working on,
even since completing the lab. I find myself not making the time for flexibility training, as I am
trying to incorporate cardiorespiratory training following my resistance training sessions. In
many ways, I feel that I could be spending my time more efficiently, and the thought of forcing
myself to stretch for 15 minutes is not appealing at all. However, I recognize that this is just a
barrier that I am creating, and I am going to be more proactive toward flexibility training and not
make excuses based on time. Even if I shorten my flexibility sessions to 10 minutes instead of
15, I think that would be more motivating.
Another challenge that I have noticed with regard to stretching is in trying to create a
specific routine. Because it’s not something that I ever do consistently, I find myself performing
just a few stretches that I am most familiar with. I believe that if I took a class of some sort, I
could get some more ideas that would make stretching sessions more enjoyable. Also, I have not
taken a yoga class yet, as per my above-mentioned goals, but I do plan on taking a class next
week. While I do not feel that yoga and stretching are the same, I will be able to get more ideas
on stretching, and if nothing else, become more consistent with yoga.
Conclusion
While this course was primarily geared at bringing awareness to one’s own health and
fitness goals, I truly feel that this course will help me with regard to personal training client
programming. Self-awareness is key in developing and refining awareness for assisting others
with their health and fitness goals. This course has helped me step outside my comfort zone that
consisted of strictly resistance training by incorporating cardiorespiratory and flexibility
elements. I have also been challenged by trying activities that I previously would not have

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considered, particularly with regard to flexibility training. Further, I can definitely say that the
addition of these two elements has definitely improved my mood and overall mental and
emotional well-being. I plan to continue this programming and refine my goals as my endurance
improves.
Reference
Fahey, T. (2012). Fit & Well Alternate Edition: Core Concepts and Labs in Physical Fitness and
Wellness Loose Leaf Edition, 10th Edition. [VitalSource Bookshelf version]. Retrieved
from http://online.vitalsource.com/books/1259386104/epubcfi/6/2

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