1. Personal Fitness Project By Joseph Ijams

7. Standard Pre-Test Post-Test Goal Mile 7:10 10 min 4 sec 8 min Sit-Ups 45 28 Push-Ups 30 17 24 Sit & Reach 3.0 inches 3.0 inches 3.0 inches BMI 18.5-24.9 21.3 21.3 woo!

14. Program 1 F-3x per week I- 70% of MHR 104 T- 6 min T- Jump Rope Program 2 F-3x per week I- 70% of MHR 104 T- 7 min T- Jump Rope Program 3 F-4x per week I- 70% of MHR 104 T- 7 min T- Jump Rope Program 4 F-5x per week I- 75% of MHR T- 7 min T- Jump Rope

17. Program 1 F- 3x a week I- 90lbs T-10 sets T- Bench Press Program 2 F- 3x a week I- 90lbs T- 12 sets T- Bench Press Program 3 F- 4x a week I- 95 lbs T- 10 sets T- Bench Press Program 4 F- 5x a week I- 95 lbs T- 12 sets T- Bench Press

20. Program 1 F- 3x per week I- Mild Tension T- 10 sec T- Standing Hamstring Stretch Program 2 F- 3x per week I- Mild Tension T- 12 sec T- Standing Hamstring Stretch Program 3 F- 4x per week I- Mild Tension T- 12 sec T- Standing Hamstring Stretch Program 4 F- 5x per week I- Mild Tension T- 14 sec T- Standing Hamstring Stretch

22. Sun. Mon. Tues. Wed. Thurs. Fri. Sat. Week 1 Flex 1 Cardio 1 Lift 1 Flex 1 Cardio 1 Lift 1 Rest Flex 1 Lift 1 Cardio 1 Week 2 Flex 2 Cardio 2 Lift 2 Flex 2 Cardio 2 Lift 2 Rest Flex 2 Lift 2 Cardio 2 Week 3 Flex 3 Cardio 3 Lift 3 Flex 3 Cardio 3 Lift 3 Rest Flex 3 Lift 3 Cardio 3 Week 4 Flex 4 Cardio 4 Lift 4 Flex 4 Cardio 4 Lift 4 Rest Flex 4 Lift 4 Cardio 4

23. Nutrition and Body Composition

27. Course and Plan Reflection & Implementation