Kyle Shea Health related fitness Tuesday and Thursday 10:05-11:20 Professor Bruhn

Current level of physical fitness Cardiovascular fitness PACER test: 82 Mile Run: 6:45 Flexibility Sit and reach: 15.5+ Zipper: 0 & 0 Hamstring: 111+ & 111+ Muscular endurance Curl-up test: 80 Push up test: 41 Muscular strength Grip: R: 116LBS L:98LBS Arm press: 163LBs Leg Press: 440LBS

Goals Although I am at a relatively good performance rating, I could work on many things. From Cardiovascular fitness to flexibility to muscular strength and endurance, I could use some extra workouts to get them up to optimal strength. In the cardiovascular fitness, I would like to add 8 more lengths to my PACER as well as cutting my mile down by 15 seconds to 6:30. As for my flexibility, I would like to increase my sit and reach by 1.5, get my zipper to a one, and be able to get passed 111 degrees. For my muscular strength, I would love to even out my grip strength, which means working on both of them to getting both to 120LBS. I would like to get my arm press up to 175LBS and my leg press up to 460LBS.

Fitness Program Monday: Muscular Endurance (3-minute rest between sets) Warm up: 5 minutes on the bike, three sets of pull-ups maxing out each time to warm the muscles up. Stretch: Pectoral stretch, overhead arm stretch, back scratcher, forearm stretch, sitting stretch, inner thigh stretch, hamstring stretch, and calf stretch Bench press: 140X4, 145X6, 150X8 Triceps curl (individual arms): 15X4, 25X6, 30X8 Bicep curls: 40X4, 45X6, 50X8

Warm up: squat 100LBS 7-10 times to loosen the muscles Lunges: 25X4, 20X6, 15X8 Half squat: 140X4, 130X6, 125X8 Hamstring curl: 7X4, 5X6, 4X8 Cool down: stretch again, elliptical 5 minutes on low level to relax the muscles.

Tuesday: Flexibility and cardiovascular Warm up: jog one lap then stretch: sitting stretch, inner thigh stretch, hamstring stretch, and calf stretch 2 mile run (get water 3 minute rest) 200-meter dash- eight 200-meter runs. (60 seconds rest in between each 200 meter) Cool down: one lap slow jog Flexibility: dynamic stretches: skip jumps, backwards lunges, lunges, karaoke, and back scratchers

Wednesday: Flexibility and rest Warm up: stretches: Pectoral stretch, overhead arm stretch, back scratcher, forearm stretch, sitting stretch, inner thigh stretch, hamstring stretch, and calf stretch Flexibility: skip jumps, backwards lunges, lunges, karaoke, and back scratchers Cool down: one lap jog to end the practice Nighttime: take a racquetball and squeeze, four sets with the left hand and three sets with the right hand, to exhaustion.

Thursday: Muscular endurance Warm up: 3 sets of 20 push-ups (30 seconds of rest) Stretch: Pectoral stretch, overhead arm stretch, back scratcher, forearm stretch, lateral trunk, hamstring stretch, calf stretch Three sets of pull-ups to exhaustion (30 seconds of rest) Seated press: 100X12, 115X10, 125X8 (30 seconds of rest) Leg press: 300X12, 325X10, 350X8 (30 seconds of rest) Cool down: 5 minute bike and stretching- overhead arm stretch, pectoral stretch, hamstring stretch, calf stretch

Friday: flexibility and cardiovascular fitness

Warm up: stretches: Pectoral stretch, overhead arm stretch, back scratcher, forearm stretch, sitting stretch, inner thigh stretch, hamstring stretch, and calf stretch Flexibility: skip jumps, backwards lunges, lunges, karaoke, and back scratchers 2 mile run (get water 3 minute rest) 400 meter sprintsX4. (90 seconds rest) Cool down: one lap jog to end the practice Nighttime: take a racquetball and squeeze, four sets with the left hand and three sets with the right hand, to exhaustion.

Saturday: muscular endurance Warm up: 3 sets of 20 push-ups (30 seconds of rest) Stretch: Pectoral stretch, overhead arm stretch, back scratcher, forearm stretch, lateral trunk, hamstring stretch, calf stretch Three sets of pull-ups to exhaustion (30 seconds of rest) Seated press: 100X12, 115X10, 125X8 (30 seconds of rest) Leg press: 300X12, 325X10, 350X8 (30 seconds of rest) Cool down: 5 minute bike and stretching- overhead arm stretch, pectoral stretch, hamstring stretch, calf stretch

Sunday: REST

Week 2: increase weights as seeing fit, no more than 10 pounds. Keep the cardiovascular fitness at two miles. Week 3: increase the weights by 5 to 10 pounds once more and make it a 2.5 mile. Week 4: increase the weights once more. Take all the tests again at Thursday, Friday, and Saturday. Week 5: dont make any changes because there wasnt enough working out last week. Instead of the miles and sprinting play games of ultimate Frisbee for the club team. Week 6: increase the weights 5-10LBS more and increase to three miles. Week 7: test at the end of the week.