Health related Physical Fitness
Eric Einbinder
5/10,10
Hornibrook

Cardiovascular Fitness-
	-Pacer Test- 65
		-The pacer test consisted of going back and forth between two lines at a steady pace increasing gradually. You had to make it between the beeps and it was an away to test you cardiovascular endurance because it showed how long you could last. 
	-One-mile run/walk-7:46
		-The mile run/walk was another way to demonstrate your cardiovascular endurance and it helped myself realize that I had fallen off track from where I was a year ago. I used to do football and my time was better at a previous time because I was running and in better cardiovascular shape. This test made me realize that my cardiovascular level of fitness has decreased.

Muscular strength and endurance-
	-Curl up test- 70
		-The curl up test was a test of our muscular strength and endurance in our core. The limit was 80 and I feel that me along with other kids could have done more. This test was to show us if we had sufficient strength in our abdominals along with other muscles in the core. 
	-Push up test- 34
		-This test helps us look at our upper body strength and our endurance to hold ourselves up. This was a struggle for most people because they are not strong in their upper body. I know that for myself I was disappointed in my result and I know that working at improving this part of my cardiovascular fitness area will help me all around. 

Each one of the previous areas were forms of Health Related Fitness Areas or HRF and cardiovascular fitness. HRF is important because these areas will improve your health and make you become more healthy and in shape. It coincides with cardiovascular fitness because it also helps improve your health. You need to be physically fit and in your range for your age so you can lead a healthy life. 

GOALS-
My goals that I would like to improve on would be to increase my push-ups and decrease my time for the mile. I feel that if I start to lift weights I would be able to increase my push-ups.  Lifting weights is a great way of improving your muscular strength and it will greatly help me increase my upper body strength. Improving my running time is also important but for my cardiovascular fitness. Running in the morning before class does help a little bit but to improve it greatly I will have to push myself harder and possibly go for a longer duration of time. I could also lift weights to work on my lower body. This will improve my cardio and help me maintain a healthy fitness range for my age.

Proposed program for attainment of goals-

Before each of my workouts I will do a warm up. The warm up will include doing calisthenics, which will be jumping jacks and push-ups I will do 10 of each just to get the blood flowing at first. I will then finish warming up by stretching I will do various stretches to work on my legs and lower body such as, the lug hug and the hamstring stretcher as well as upper body with stretches like the side stretch or zipper.
I will also have a cool down which will be after working out and it will include the same stretches as before but also a slight 1/4mile jog after everything is done.

WEEKS 1-3
Monday-
-Warm up
-Curl weights 3x10
-Bench 3x10
-Pull-ups 3x10
-Cool down

Tuesday-
Warm up
Run a mile 
Squat 3x10
Lunges
Cool down

Wednesday-
Warm up
Bench 3x10
Skull crusher’s 3x10
Triceps extension 3x10
Cool down

Thursday-
Warm up
Run a mile
Dead-lift 3x10
Box jumps 3 series
Cool down

Friday-
Warm up
Bench 3x10
Dips 3x10
Cool down
Saturday-
Warm up
Run a mile
Leg press
Calf rises
Cool down

Sunday- no exercise to have muscles relax and have a day off

Weeks 4-5
Monday-
Warm up
Run 2 miles 
Squat 3x10(increase weight by 20 lbs)
Lunges (add dumbbells)
Cool down

Tuesday-
-Warm up
-Curl weights 3x10(increase dumbbell by 5lbs)
-Bench 3x10(add 20lbs)
-Pull-ups 3x10
-Cool down

Wednesday-
Warm up
Run 2 miles
Dead-lift 3x10(increase 20lbs)
Box jumps 3 series
Cool down

Thursday-
Warm up
Bench 3x10(same weight as previous day)
Skull crusher’s 3x10(increase by 5lbs)
Triceps extension 3x10(increase by 5lbs)
Cool down

Friday-
Warm up
Run 2 miles
Leg press 3x10(increase by 20lbs)
Calf raises 3x10
Cool down

Saturday-
Warm up
Bench 3x10(same as previous day)
Dips 3x10 
Cool down

WEEKS 6-7
Monday-
-Warm up
-Curl weights 3x10(increase another 10lbs)
-Bench 3x10(increase another 20lbs)
-Pull-ups 3x10
-Cool down

Tuesday-
Warm up
Run 2 miles as fast as possible
Squat 3x10(increase another 20lbs)
Lunges (increase dumbbells weight)
Cool down

Wednesday-
Warm up
Bench 3x10(same weight)
Skull crusher’s 3x10(increase another 5lbs)
Triceps extension 3x10(increase another 5lbs)
Cool down

Thursday-
Warm up
Run 30 min.
Dead-lift 3x10 (increase another 20-30lbs)
Box jumps 3 series
Cool down

Friday-
Warm up
Bench 3x10(same weight)
Dips 3x10
Cool down

Saturday-
Warm up
Run 2 miles as fast as possible
Leg press (increase another 20lbs)
Calf rises
Cool down

Proposed plan for self-assessments –

To Asses myself I will max out at the beginning of the 7-week program. To do this I will time myself running a mile and record my time. I will also do as many push ups as I can. After doing the workout for the seven weeks I will test out again by running another mile and doing as many pushups again. I will continue to do this program after the seven weeks if I see improvements. If I do not see improvements I will have to adjust my strategy and try another way to increase my cardiovascular fitness and my muscular strength