Fitness Bootcamp 2014

Greetings! You have been selected to be apart of the 9 weeks 2014 fitness bootcamp. During the process you will gain knowledge of the five components of fitness. Each student will have a weight loss goal that will be accomplished by the end of the semester. Starting off with cardiovascular endurance, muscular strength, muscular endurance, flexibility and body compositioin.

Task 1: Cardiovascular Endurance refers to the ability of your heart and lungs to work together to fuel your body with oxygen. To enhance your cardiovascular endurance you will be taking on the mile run challenge. Each activity begans with a warm up. For a warm up you will complete 2 sets of 10 jumping jacks. Now you are ready for the main task ! For males you will be completing this timed run in under 8 minutes and females will need to complete a time of at least 10 minutes. Each task is followed by a cool down. The cool down activity will be one walk around the track while checking your pulse.

Task 2: Muscle Strength refers to the amount of force a muscle can exert, in a single effort. This is fitness bootcamp so this activity will take place outside near our fitness jungle gym (near the ROTC building) . For warm ups you will do 2 sets of 5 pull ups ( girls are able to do a modified pull up , hanging for a min of 10 seconds ). For the main activity you will be doing increment pushups . Everybody has a different muscle strength but this activity is to push yourself to your best ability. You will do as many as you can in 30 seconds with 2 mins of rest inbetween. Your goal is to increase the amount every time, for a total of 3 rounds. For a cool down you will do a basic stretch following the instructors lead.

Task 3: Flexibility refers to the ability of each joint to express its full range of motion. Flexibility can be tested by stretching individual muscles or by performing exercises such as the lunge or the sit and reach. For a warm up you will lunge the length of the designated area going slow to insure that your leg muscles are getting a well stretch. For the main activity you will perform the sit and reach test. We will record your best stretch out of a 3 change trail. This activity does not require a cool down.

Task 4: Muscle Endurance refers to the ability of a muscle to perform a continuous effort without fatiguing. This is a partner friendly activity. Once you choose your partner, for a warm up we will work on the step machine. Your partner will count your up and down steps for a total of 1 minute, and alternate. For the main activity you and your partner will take turns doing "sit ups til failure". This activity is intense as you and your partner can get competitive as possible. You will have 1 minute to complete as many sit ups as possible. For a cool down we will do the warm up task of the step machines again to get your heart rate down and body stretched out back to comfort.

Task 5: Body Composition refers to the amount of body fat you have, versus the amount of lean muscles, bones and organs. There are several tests that can be used to measure body compositio. This is the final and last task of fitness bootcamp. Myself and other instructors will come around one by one and do the pinch test. This is where we will measure your BMI (body mass index) as well as as your body fat percentage. The percentage of fat NEEDED on a man is 2-5%, while a woman NEEDS at least 10-13%. Body fat percentage is an accurate measurement of how much fat your body holds

Each student will complete the five tasks as a routine every class period that we meet and have "fitness bootcamp". On the first day each student will fill out a self evaluation form and a goal to reach by the end of the 9 week semester. The goal can be for weight loss, weight gain, or simply comparing the start fitness activity to the finish. It is imperative that each student not only competes in fitness bootcamp in school, but to accomplish this goal they must maintain eating healthy habits at home which is very vital to becoming physically fit. The students will keep up with choose my plate to follow eating habits and your intake.

http://www.choosemyplate.gov/

Congratulations ! You have completed and survived fitness bootcamp 2014. Your hard work and progress has shown to your instructors and i hope you can feel the hard work your body has gone through with the results you imagined giving you positive and accomplished self results. This program should not be the end of your new fit and healthy path you have chosen. If you want to continue with the guidance of our wonderful instructors you can sign up Friday for the next session. As you exit or advance in this program we ask that you give us feedback of your favorite fitness activity , your least favorite, as well as any fitness suggestions you want to share (food choices, workout routines) that will help your fellow classmates.

Its Been A Pleasure ! 

GO HARD OR GO HOME ! 

Markael Moore- Phys Edu

James Mcroy- Phys Edu

Nina Walters- Phys Edu

Courtney Cadore- Phys Edu

Alexus Newton- Music Edu