Meeting Someone in
Class
Today, while we were waiting to be assess in body composition, I started talking to Julie. This is
her second year at EVC. Her major is nursing and she is finishing all of her requirements by the
end of this semester. She is applying to the EVC nursing program, and she is also applying to
San Jose State University. She has not exercised since high school so she is eager to start getting
fit before she starts her nursing program.
She has two sisters in high school and a brother in junior high. Both parents work so she has to
run home to be in charge of her siblings. She doesn’t mind because she knows both of parents
are working hard to give her and her siblings an opportunity to g to college.
She has a cat and a dog. She loves them both. She has a boyfriend who is also attending EVC
and he is very supportive of her studies.
I liked talking to Julie and looking forward to run with her during our class.
S M A R T – GOALS
Specific –I will reduce by body fat to
22 percent body fat in 12 weeks. I will reduce
my weight from 123 to 118 pounds. I will
reduce my waist from 33 inches to 32 inches. I
will run 3 miles non-stop. I will run a mile in 8
minutes.
Measurable-You will be able to
measure your weight every week. Increase your
run every week. You can monitor your soda
intake, coffee, fruits, vegetables, and fast food
intake. You can conduct weekly check-ups.
Acceptable –As you set an
acceptable goal. Ask yourself? Do I have the
time, commitment, and necessary skills to
accomplish the goal? If not, re-write a goal that
is acceptable to you.
Realistic – Goals should be within
reach. Remember is a 12- week commitment.
However, they should challenge you! Monitor
your progress, by keep an exercise log, or food
log. This enables you to determine progress.
Time-Specific – The goal should
have a specific date for completion. Ours is 12
weeks.
Cardiorespiratory Fitness
Example of Ms. Duke’s Program
Cardiorespiratory endurance is the single most important component of health-related physical
fitness for young people. However, as we age, the most important health-related component is
muscular endurance and strength.
My 1.5 mile test result time was 15 minutes, 30 seconds which placed me in EXCELLENT
fitness with a score of 88. My goal at the end of the semester is to jog/run 1.5 miles in 15
minutes.
My aerobic workout (FITT) consists of:
Frequency – 2 days a week with my walk-jog class, 2 days a week with my basketball class, 2
days per a week on my own
Intensity – Training Heart Rate (60-85%) 120-148 beats per minute
Formula to find training heart rate:
220- Age(58) = Predicted Max Heart Rate 162 – Resting Heart Rate (RHR) 58 = 104
104 X .60 = 63.6 + RHR 58 = 120.4
104 X .85 = 90.1 + RHR 58 = 146.4
Time – Walk-Jog 20 minutes and increase the time every week by 10%
Basketball 2-3 ten minute games per session
Elliptical Machine – 30 minute Interval Training (twice a week)
Type – Walk & Jog, Elliptical machine, and basketball
Aerobic workout = walk-jog, elliptical workout, and basketball
Anaerobic workout = treadmill and basketball sprinting
My cardiorespiratory benefits will include:
 Maintain and Increase Maximal Oxygen uptake 28.09 ml/kg. min
 Maintain and Decrease in resting heart rate (58 RHR)
 Maintain my blood pressure 98/70 and decrease my blood lipids 185
 Maintain and decrease my body weight to 124lbs
Muscular Strength and Endurance
Example of Ms. Duke’s Program
Muscular strength and endurance is the most important health –related component of physical
fitness because of my age. It will help me continue performing not only most activities of daily
living, but I can continue playing basketball, badminton and volleyball.
I am going to slow down my sarcopenia. I can’t stop it, but I can slow it down.
My 1RM in bench press is 75 pounds and my goal this semester is to increase my muscular
strength to 85 pounds.
I did 6 straight push-ups for my muscular endurance and by the end of the semester; I want to be
able to do 12 straight leg-push-ups.
How do I achieve my strength gains? In neural adaptation, I don’t have any problems
overcoming mental resistance. I know I am a strong woman, and I have lifted 270 pounds, four
times on a leg press machine. I have learned how to lift weights and I am efficient so I can
recruit a higher % of muscle fibers. My problem is the third one, muscle size. I have small
muscles, and I don’t have circulating androgens like men.
I exercise my muscular endurance during my classes of Walk-Jog and Life-Time Fitness. I
perform the following exercises on the following:
 Push-ups
 Abdominal workout
 Burpies
 Circuit training
 Push Presses
I workout twice a week on muscular strength
I do 12 repetitions to warm-up and then I do 3 sets of 5 repetitions
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Bench Press
Leg Curl
Leg Press
Back Exercises
Seated Bent Row
Lat Pull Down
Obliques
Triceps
Biceps
My muscular endurance and strength benefits will be the ability to continue playing sports,
improve my balance, makes lifting and reaching easier, it decreases my chances for injuries and
falls, except when I am playing basketball, and it will help prevent osteoporosis.