Thom Robsons Fitness Portfolio

Course: Healthy Active Living (Gym) Teacher: Mr.Thornbury Student & Grade: Thomas Robson, Grade 10 Date: January 28, 2012

Fitness Appraisal Recording Table Test Item Test Test % Result Result Increase/ #1 #2 Decrease

Test Result #3

% increase/ decrease

Height Weight % body fat BMI Beep Test Crunches Pushups Vertical jump Trunk Extensions Sit-nReach Shoulder Reach

60 182 20% 24 6 75 21 18 15

61.5 179 22% 22 5.5 75 24 20 15

+ 3% - 2.7% + 2% - 9% - 8% No Change + 13% + 10% No Change No Change No Change

62 180 16% 22 N/A 75 30 22 15

+0.2% +0.05% -27% No Change N/A No Change +25% + 10% No Change

Yes Yes

Yes Yes

Yes Yes

No Change No Change

3: Fitness Appraisal: Going by my results, I feel I am generally a bit above average in my fitness. Im not over weight or under weight for my height, so going by that I am fit. However, 22% body fat is pretty bad, and as an athlete I should be closer to 15 or 16% body fat. Another area that needs improvement is my beep tests, where I got slower. I have always had asthma, which might be what is preventing me from reaching an athletic goal of 7 or 8 on my beep test. My vertical has increased, which I can attribute to doing leg lifts and working out with programs aimed towards my legs. 4: Fitness Program 3 times a week : warm-up: 15 minutes on treadmill 15 x squats no weight 15x (each leg) lunge no weight 10x lunges with 25 pound kettle bells do max chin ups 25 knuckle push ups 15x lat pull down @ 100 (increase by 10 each set) 20x dumbbell curls @ 20 (increase by 5 each set) do 4 sets