12 Week Personal Fitness Assessment and Plan

Chelsea Ross
April 25, 2017
KH 3020

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Table of Contents:

Title Page……………………………………………………………………………1
Table of Contents……………………………………………………………………2
Fitness Profile………………………………………………………………………..3
Physical Activity Profile……………………………………………………………..4
Activities List………………………………………………………………………...5
Fitness Goals…………………………………………………………………………6
Fitness Plan…………………………………………………………………………..7

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Fitness Profile:

Fitness Test Scores and Rankings

Pacer: 15 (NI-HR)
Pushups: 13 (HFZ)
Curl-ups:30 (HFZ)
Sit and Reach: L – 14, R – 12 (HFZ)
Height: 5 FT 9 IN
Weight: 180

BMI
180 * 703)/69² = 26.5 (NI)

THR
207 – (.7 x 22) = 191.6 or 192
.65 x 192 = 124.8 or 125
.75 x 192 = 144
THR = 125 to 144

Areas of Improvement:
Aerobic Capacity

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Physical Activity Profile:

Type: Weight lifting in a gym

Frequency: 3 times per week
Intensity: Vigorous
Time: 60 minutes per workout

Type: Sand Sprints

Frequency: 2 times per week
Intensity: Vigorous
Time: 30-40 minutes per workout

Type: Sand Volleyball Practice/games

Frequency: 5-6 times per week
Intensity: Vigorous
Time: 2 hours per workout

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Activities List:

Activities to improve my aerobic capacity:

- Long distance running in the sand

- Long distance running in turf

- Jump Rope before bed

- Biking to classes in place of walking

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Fitness Goals:

FITNESS SCORE MY GOAL ACTIVITIES TO

COMPONENT TEST IMPROVE OR
ITEM MAINTAIN
AEROBIC FITNESS
PACER 15 20 Running sprints with
short breaks, running
longer distances.
BODY COMPOSITION
BODY MASS INDEX 26.5 25 Doing more cardio
work and watching
what I eat.
MUSCULAR STRENGTH AND ENDURANCE
CURL-UPS 30 40 Doing circuit
abdominal work 3
times a week
PUSH-UPS 13 20 Doing progression
pushups of different
variety.(knees, bench,
normal)
FLEXIBILITY
BACK SAVER SIT & L-14, R-12 L-14, R-14 Activities to even out
REACH my flexibility I can do
is are stretching daily
and joining yoga
classes.

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Fitness Plan:
Type: Weight lifting in a gym
Frequency: 3 times per week
Intensity: Vigorous
Time: 60 minutes
Warm-up: To warmup I roll out for 10 minutes. After I roll out I do some light weight lifting
(squat/swings with KB). I also do some stretches for my back and hips before I start.

Cool-down: After I finished I roll out again and do some similar stretches to before the
workout.

Type: Sand conditioning long distance (1 mile)

Frequency: 2 times per week
Intensity: Moderate
Time: 15 minutes gradually increasing
Warm-up: But kicks, High knees, side lunge, shuffles, jog, and carioca. After these are done I
would stretch.

Cool-down: To cool down when I am finished with the conditioning I would walk one lap
around the court to lower my heart rate slowly. I would then do some stretches that still kept me
moving. This would include similar stretches to the warmup.

Type: Sand volleyball practice/games

Frequency: 5-6 times per week
Intensity: Vigorous
Time: 2 hours per workout

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Warm-up: Before I start I go through side lunge, butt kicks, high knees, shuffles, rdl walk.
Following this I stretch, holding each for 10 seconds.
Cool-down: After I finish I stretch my arms legs and back basically my whole body.