Specific Behavior Goal

My Fitness goals are to decrease my resting heart rate, become more toned muscularly, become faster,touch my toes, run for longer distances and squat more weight. I would like to accomplish these goals so I can be a better athlete and feel better about myself.

For my exercise goals I’ll begin by bike riding two to three times a week. I’ll also play a few games of basketball once in a while to add variety to the ways I am getting a good cardiovascular exercise. On my job I am actively moving or walking for about 3 to 4 hours a day, but that doesn’t get my heart rate elevated enough to be considered a vigorous workout. Secondly, continuing my current workout plan of weight lifting, pushups, and sit ups is fundamental for muscle growth and maintaining a consistent weight. Having difficulties with digestion is difficult to maintain a consistent weight, so identifying and maintaining a workout regimen and proper dieting will help regulate my weight.

The following goals are desired to be reached by the end of the 12-week exercise program.

the 2020 target is set at 49.1 percent. This objective reports that many people have taken the recommendations from their health educator or health specialist to increase their physical activity to reduce and maintain a healthy life. In this objective the target setting method is set at 10 percent improvement, not all objectives reach their target setting. When target settings are set and are not met

To build up to the workout (that is in 13 weeks), we have been challenged to participate in a 12 week program, (See Attached). There will be markers placed in the parking area for those that choose to do it here. The markers

Honestly the past couple of days, I did not work out. Stayed indoors most of the time completing unfinished work and studying for upcoming tests. However, the reason for not working out is because there is a theory I want to attempt this week. Challenges I faced over the past couple of days were visuals for Marching Band. Okay, there are some people in the world who says that Marching Band ain't a sport. In my opinion, a sport is defined by physical exertion output (endurance), skills, rules, and competition. Though that is just my opinion, others have their own definition of what is considered a sport. Overall, since I have done absolutely nothing for the past week. Adjustments are necessary for the upcoming week. Requiring me to exercise daily and comparing the data I have collected from the past couple of days. The progress that I and Wendy have remarkably benefited us in terms of physical appearance. Our endurance and determination to keep pushing forward have increased exponentially.

I began the baseline measurements on a Wednesday, timing and recording the length each time I exercised for 14 days. I graphed the results, and determined the average length of each session. With this information, and professional guidelines, I set my goal to a minimum 30mins per session, and at least 3 sessions per week. I determined the goal was realistic, based on the baseline results, and my exercise history. I then implemented the program for a further 14 days, using reinforcers. When I achieved my daily goal, I allowed myself time to play my computer game; and when I achieved my weekly goal, I went out with my friends on the weekend. On the days I didn’t achieve my goals, I did not allow myself to play the computer, or go out with friends.

I was also working on my wall sit at home hoping to achieve my goal of five minutes. I was trying to eat healthier during this time and I was in hockey. I was not injured or ill during this time. My short-term goal is to keep being active and to eat healthy. My long-term goal is to keep at fit as possible and to keep my family in shape and healthy. During 10th grade I had a baseline score of 20 push-ups. On the post push up test I had a total of 21 push-ups. This is an improvement of 1 push-up. There was little change because at this time I was no longer in hockey. I think this factor changed my endurance a little because I was not working out everyday anymore. I also was not doing any other workouts outside of school. I was in the motions of eating healthier so that could have helped a little. I did not have a very positive attitude because I did not think I would be able to do that many. I was not injured or ill at this time. My short-term goal is to do some club sports at college to stay fit and in shape. My long-term goal is to get other people to be fit and to work out in a group of people. During the front plank baseline test I received a total time of one minute and 30

My goal for this fitness program is to lose weight and gain muscle strength and the way I am going to achieve my goal is using the magic bullet: diet and exercise. My current weight at the start of this project is 230.0 pounds. I will be going to the gym five days out of the weak and I will also start a dieting plan as well. My workouts will include upper body, lower body, abs, and at least thirty minutes of cardio at the end or before each workout. The upper body will include chest, arms, shoulders, and back on Mondays and Thursdays. The lower body will include legs, calfs, lower back and hips on Tuesdays and Fridays. Abs will be just abs with cardio on Wednesdays. Leaving me with Saturdays and Sundays to use as rest days and giving my muscle a chance to rebuild and grow.

Finally, ones physical health does play an important role in their overall wellness. This aspect, while not necessarily as intrinsically important as the other aspects can play a determining role in those areas and so is essential to one's complete health. Obviously this is the most immediately changeable part of one' life and can be altered in many different ways, none of which are terribly difficult and most of which bring relatively quick results. All it takes to Improve this area of a person's health is the determination to do it and a simple plan of how to do so. Included in this plan can be changes in diet, exercise habits and even sleep habits.

Obesity is a disorder where a person has stored so much body fat that it will have a harmful effect on their health and it leads to weight-related health complications such as coronary heart disease, hypertension, certain cancers, diabetes, and liver disease. Obesity in America is getting worse. More than 70 percent of Americans are either obese or overweight, and obesity rates have increased for all population groups in the United States over the last several decades. According to the article "Understanding the American Obesity Epidemic" from the American Heart Association website, nearly 78 million adults and 13 million children deal with the health and emotional effects of obesity every day

The behavior I have chosen to do my modification program on is increasing the amount of time I work out every time I go to the gym until I reach my target goal. My target goal is to work out for an hour and half every time I go to the gym in the morning. When I go to the gym I will be taking a stop watch to time the amount of time I work out to verify that I reached my goal as well as mark my calendar every day that I go stating how long I worked out for. To make sure I was committed to the goal I wrote down six reasons/benefits of making this behavior change that are both short term and long term. They are feeling better about myself throughout the day, getting to wear the dress I want to be able to fit by my birthday on July 24th, increasing my endurance for marathons, improving my mood, sleeping better, also something to enjoy doing with my husband. There are many more but these are the ones I placed on my bathroom mirror, on my desk lamp at work, on my dashboard in my car, the table next to my front door that holds my gym bag and shoes, on my fridge and in my husband’s truck in case he drives. I also let my husband know my goal and also invited him to come with me so he could monitor that I am actually sticking with my plan daily. I also had stated the table next to the door holds my gym bag and shoes so if I was to walk outside I automatically see them there taunting me to take them and go to the gym. I also put a reminder on my phone each day of my goal and why it

For the Cardiovascular Fitness chart my rating is at poor. I wasn’t surprised at my rating because in high school I use to run indoor track, play lacrosse and I was on the crew team (number 8). Therefore I use to be able to run for 12 minutes without walking, I was able to pace myself and my breathing. I had more control over my body. I’m not satisfied with my current rating because I know what the factors of being unhealthy can lead to. Diabetes, Cancer and heart disease run in my family, therefore I should be a lot more active then I am. Since I have took the 12 minute run I have took my fitness in my own hands. I have been mediating morning and night to keep my stress down, find my inner self, as well as increase my confidence. I have learned that stress can increase body fat as well, and before mediating I use to always stress about every single thing and was depressed often. Another thing I have done to improve my cardiovascular fitness rating, is yoga, twice a day. The last step I have taken for improvement is I eat at least two salads a day and I drink mainly water. With eating the two salads a day I make sure to cut out my snacking on things like candy. I also make sure to get plenty of veggies in my salad and I have changed my salad to a light dressing. The change I feel inside is incredible and it helps me to stay positive with my fitness. In the future I would like to be able to run 12 minutes and my rating changes from poor to good. Also I would like to add

Positive health looks at what aspects of health are there and which ones make us healthy.

First, my SMART goal for cardiovascular endurance is to improve my speed of walking. The FITT principle for achieving my goal is that I will walk at least 1 hour and 40 minutes per week at a heart rate zone 2 and ride a bicycle at least 50 minutes per week at a heart rate zone 3. Second, my SMART goal for muscular endurance and flexibility is to build and