Target Heart Rates

In the beginning of the semester, I felt a little annoyed that I had to plan a personal goal. I was afraid that I was going to fail once again during the journey of losing weight. My personal goal was to lose five pounds by April 1, 2016. I had planned to achieve this goal by eating healthier snacks, exercising, and meal prepping. Trying to achieve this goal was not easy. I had a constant temptation of breaking my diet and I kept trying to buy fast food whenever I saw myself tight with my school and work schedule. However, I was able to achieve my goal because I was meal prepping every night, I kept an alarm on my phone to remind me when I should be exercising, I read articles that provided me with a list of healthy foods, I carried a picture

I play football, soccer, basketball, and run track. Consistently, I have evolved into a leader on each team of which I am a member. I am generally considered a captain or play some kind of leadership role on the team. During practices, games, and meets, I have always helped younger or less experienced teammates. Although I am frequently playing two sports at the same time each season, and have many practice and game expectations of me, I have never allowed it to affect my grades. I have maintained nearly straight A’s throughout my elementary school curriculum. I have accomplished this because I am extremely organized and

For most of my life, I was skilled in organized sports, especially soccer, which I had played for many years. After a successful soccer season my freshman year, I thought that I would make the JV team for sure. At tryouts, I went through the motions of each drill. I breezed through the conditioning tests, doing the bare minimum for each test. I didn’t try as hard as others, as I felt that I was more skillful than most of my peers.

All my life, I have participated in sports. I ran track and cross country, and played volleyball, basketball, and softball. After all those years in multiple sports, I acquired endless amounts of participation trophies, medals and ribbons. These awards were given to me in hopes that I would continue to engage myself in the sport or to feel like my contributions to the team mattered. The adults might have even hoped I would fall in love with the sport. Unfortunately, that was not the case. I ended up quitting all of those sports excluding softball going into high school. I was not even that bad of a player. I actually was on the A team for a majority of the teams.

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 chose to do my behavior change project on improving my diet. I put my own little twist on it with the way I measured my success and I had to supplement it to reach my goals, but I feel that it was done really well. My goal was at the end of the four weeks to be able to run 3.1 miles in 18:45. I have run times close to this before, but that was a couple of years ago. At the beginning of this project my time for 3.1 miles was 20:36. I knew that if I was committed and worked really hard that I would be able to do it though. I chose to measure my behavior change this way due to the fact that I have a very busy life and I am on the high school cross country team. I figured I would already be running each week and I have a race every week that I can measure my time against my goal. So I was just trying to save some time in my schedule by partially combining two activities.

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

I have played sports ever since I could remember. I have played multiple sports a year since my freshman year. I've played high school football and soccer for four years. In both of these sports I have received multiple awards for including my recent award for football as I was selected for All-State. I plan to continue my football career in college. I played only one year of baseball and decided to quit playing to focus on soccer and football. My sophomore year I was a JV captain of my soccer team. Then my senior year I was a Varsity Captain. Playing sports have been my favorite part of high school and I wish I could go back and do it all over

The summer after freshman year, my determination to improve my heart strength pushed me to start jogging every other day. It took many frightening instances of pushing myself to nearly fainting to find the balance between aerobic efficiency and overexertion. The thought of giving up would often surface, but my ambition drove me to push forward. By slowly increasing the distance of my runs from hundreds of yards a day to a mile a day, my cardiovascular system gradually improved. By the end of summer, I felt proud to be in the best shape of my life.

Determining and understanding an individual's heart rate is a very important part of cardiovascular fitness. To achieve the best benefits an individual's needs to be able to calculate their maximum heart rate level. Thygerson & Thygerson (2014) offers the simple calculation of “HRmax = 208 – (0.7 × age). Here is an example for a 25-year-old: 208 (0.7 × 25) = 190.5” (p. 71). My current heart rate max would be calculated at 208-(0.7 x 42) = 178.6. These calculations can help me achieve the best cardiovascular outcome towards my exercise program.

Along with the weight loss app and my roommate going with me every day, the goal was on a very steady track to being accomplished. I definitely had enough time as the main goal was just to work out every day and see some change, and doing what was required was just to work out. I made my goal so that it would provide some challenge as I would have to go run twice every day, which would be good exercise and it did turn out to be, so I would say that I did set a good performance goal. The barriers that would prevent me from reaching my goal is laziness, having a poor diet, or doing something that could prevent me from running, but more on that later. I overcame the barriers by having my roommates and my parents always behind me motivating me to go and also coming with me. They knew what I was trying to achieve and did everything they could to help me. I personally came over laziness by holding myself accountable and always going into every situation with food viewing it as fuel and thinking about the affect it would have on my body, which lead to making healthier choices in the

7th August Initial Goal: I try to enhance aerobic fitness and decrease time no later than initial time dropping maybe two or three minutes. Taking longer strides and increasing physical activity versus endurance. My objective is go at faster pace until I can build up a steady speed and to get it in 30 minutes without giving up or slowing down.

Before beginning Cardiorespiratory Training your target heart rate zone should be found.The target heart rate zone is a function of both your fitness level and age. For example, monitoring heart rate is one way to gauge intensity during aerobic endurance activities.

The active heart rate dotplot has a slightly short tail to the right and a long tail to the left. This is because most of the values are clustered toward the right side of the x-axis as the larger values locate in this place, with increasingly less values on the left side of the x-axis which are the smaller values. Therefore the active heart rate dotpot is moderately negatively skewed. The greater the skewing, the larger the difference between the median and mean. Therefore, the resting heart rate graph is moderately negatively skewed as there is only 0.1 bpm difference between the mean and median. Additionally, the active heart rate’s mean and median has a small difference of 1.5 bpm so it is considered to be slightly negatively skewed. The resting heart rate distribution is a moderately symmetric distribution. Symmetric distributions have the same mean and median calculations which is similar to the resting heart rate’s mean and median calculations of 73.6 bpm 73.5 bpm. Also, on the resting heart rate dotplot, the left and right sides are almost mirror images like a symmetric dotplot. However, some anomalous data on the dotplot causes the dotplot to not be an extremely accurate symmetric distribution. In addition, these anomalous results cause the data to have 2 modes of 68 bpm and 80 bpm which cause the data to only be a slightly symmetric distribution.

My favorite sport is basketball, but I have been a four-year varsity starter for both the baseball and the basketball teams at our high school. Being thrust into varsity as a freshman was very challenging as the pace of play in both sports increased drastically from junior high. However, I knew I needed to keep working hard and not become complacent. I have remained the starting shortstop for out baseball team every year and have become a team captain. I also became a team captain in basketball and became the leading scorer for the team. In fact, I was a 1,000 point scorer in basketball finishing with a total of 1,355 points thus making me the 25th highest scorer in Franklin/Fulton County history according to Chambersburg’s Public Opinion. Not only did I have a successful individual career in basketball, but our team also accomplished many things over my four years. When I first started as a freshman and for many years prior, our team was not that good. We finished the year below .500 and did not make the district playoffs. However, our team really turned the program around over the next three years. In my sophomore year, my team finished 3rd in the district and made only the second state playoff appearance in our school’s history. Then, the next 2 years, our team finished as the runner-up in our district and made 2 more state playoff appearances. Also, in my senior year, we became the