Fitness Program

DATE	PHYSICAL ACTIVITY
Thurs. Nov 8	-          Dance class (5pm-9pm) Ballet training.. strengthening legs core and works on balance Cardio.. running on the spot, jumping jacks, burpies, etc. Core.. crunches, plank, oblique work, leg lifts, holding legs off the ground, etc. Arms.. push ups mainly Legs.. squats, plié squats, lunges, jump lunges, calf raises, hamstring workouts Acro.. stretching all muscles
Fri. Nov 9 *YMCA DAY	-          YMCA (12:45pm-1:35pm) Cardio work.. run track X2, walk 1 lap, elliptical for 5 minutes Stretching.. leg stretching, lower and upper back stretches
Sat. Nov 10	Walked dog for 50 minutes Stretching.. stretched legs and back Work.. walking around (cardio) 5pm-10pm
Sun. Nov 11	Walked dog for 40 minutes Core.. crunches and plank Work.. walking around (cardio) 5pm-9pm
Mon. Nov 12	15 minute run Legs.. plié squats and calf raises Work.. walking around (cardio) 5pm-9pm
Tues. Nov 13 *YMCA DAY	-          YMCA (10:30am-11:20am) Core.. plank and oblique Arms.. push ups Stretching.. legs -          Dance Class (5:30pm – 8:30 pm) Cardio.. going over all the dances Stretching.. warm up and cool down
Wed. Nov 14 *YMCA DAY	-          YMCA (10:30am-11:20am) Cardio.. run lap X2, walk 1 lap and burpies Legs.. squats, jumping squats and hamstring workout -          Dance class (7pm – 9pm) Cardio.. going over all the dances Stretching.. warm up and cool down
Thurs. Nov 15 *YMCA DAY	-          YMCA (10:30am-11:20am) Stretching.. legs and back, yoga stretches Legs.. calf raises, elliptical for 10 minutes -      Dance class (5pm-9pm) Ballet training.. strengthening legs core and works on balance Cardio.. running on the spot, jumping jacks, burpies, etc. Core.. crunches, plank, oblique work, leg lifts, holding legs off the ground, etc. Arms.. push ups mainly Legs.. squats, plié squats, lunges, jump lunges, calf raises, hamstring workouts Acro.. stretching all muscles
Fri. Nov 16 *YMCA DAY	-          YMCA (10:30am-11:20am) Core.. crunches, oblique, plank, leg raises Legs.. calf raises, lunges, plié lunges
Sat. Nov 17	Cardio.. walking and biking around London Core.. crunches and plank
Sun. Nov 18	-          Dance Project!!! (8am-5pm) *Jazz, hip-hop, contemporary funk, and contemporary genres Cardio.. dancing all day long, getting lots of cardio exercise Stretching.. warm up and cool down for each class
Mon. Nov 19	Cardio.. walked dog for 50 minutes Work.. walked around (cardio) 5pm-9pm Stretching.. legs and lower back
Tues. Nov 20 *YMCA DAY	-          YMCA (12:45pm-1:35pm) Arms.. push ups Legs.. calf raises, leg raises, leg hold Core.. crunches Cardio.. laps around track -      Dance Class (5:30pm – 8:30 pm) Cardio.. going over all the dances Stretching.. warm up and cool down
Wed. Nov 21 *YMCA DAY	-          YMCA (12:45pm-1:35pm) Stretching.. legs and back Core.. crunches, oblique, holding plank Cardio.. run lap X2, walk 1 lap, elliptical for 8 minutes -      Dance class (7pm – 9pm) Cardio.. going over all the dances Stretching.. warm up and cool down
Thurs. Nov 22	-          Dance class (5pm-9pm) Ballet training.. strengthening legs core and works on balance        Cardio.. running on the spot, jumping jacks,          burpies, etc.        Core.. crunches, plank, oblique work, leg lifts, holding legs off the ground, etc.          Arms.. push ups mainly          Legs.. squats, plié squats, lunges, jump   lunges, calf raises, hamstring workouts          Acro.. stretching all muscles
Fri. Nov 23 *YMCA DAY	-          YMCA (12:45pm-1:35pm) Cardio.. elliptical for 10 minutes Stretching.. legs Core.. crunches and plank Work.. walking (cardio) 6pm-10pm
Sat. Nov 24	Walked outdoors in the snow! (40 minutes) Work.. walking (cardio) 5pm-10pm
Sun. Nov 25	Walked dog for 20 minutes (cardio)
Mon. Nov 26	10 minute run, 10 minute walk (cardio) Work.. walking (cardio) 5pm-9pm
Tues. Nov 27 *YMCA DAY	-         Dance Class (5:30pm – 8:30 pm) Cardio.. going over all the dances Stretching.. warm up and cool down
Wed. Nov 28 *YMCA DAY	-          Work... (cardio) 4:30pm-7pm -      Dance class (7:30pm – 9pm) Cardio.. going over all the dances Stretching.. warm up and cool down
Thus. Nov 29	Dance class (5pm-9pm) Ballet training.. strengthening legs core and works on balance Cardio.. running on the spot, jumping jacks, burpies, etc. Core.. crunches, plank, oblique work, leg lifts, holding legs off the ground, etc. Arms.. push ups mainly Legs.. squats, plié squats, lunges, jump lunges, calf raises, hamstring workouts Acro.. stretching all muscles

5 Habits of a Healthy Teen - Video

1) Eating a nutritious diet
-darker the colour - more healthy
- 2 cups of fruit per day
- nutrients = energy
- less packaging, less process

2) Eating breakfast in the morning
- calcium, protein
- smoothies (fruit)

3) Exercise daily
- organized sports
- reduced stress
- strengthens bones and muscles
- aerobic endurance
- muscle strength
- flexibility
- limit time infront of tv

4) Getting enough sleep
- teens need 9 1/2 hours of slee[
- high blood pressure
- don't text, or listen to music

5) Stay away from drugs
- peer pressure
- problems don't go away

PHYSICAL FITNESS TEST RESULTS

		Result 1	Classification	Result 2	Classification
	Lying Down	80
	Sitting Down	84
	Standing Up	92
HEART RATE	After 9 min run	124
	1 min rest	112
	2 min rest	80
	3 min rest	64
	4 min rest	64
EXPLOSIVE	Vertical jump	52cm	SUPER	53cm	SUPER
POWER	Long jump	1.78	EXCELLENT	1.75	EXCELLENT
MUSCULAR	Push Ups	25	EXCELLENT	29	EXCELLENT
POWER	Crunches	35	EXCELLENT	38	EXCELLENT
	Chest Raises	33	VERY GOOD	34	VERY GOOD
	Side Leg Raises	90	EXCELLENT	90	EXCELLENT
	Leg Extensions	29	EXCELLENT	37	EXCELLENT
BEEP TEST		4.5	VERY POOR
	Sit and Reach	22cm	EXCELLENT	22cm	EXCELLENT
FLEXIBILITY	Shoulder Flex.	43cm	EXCELLENT	44cm	EXCELLENT
	Back Extension	65cm	EXCELLENT	64cm	EXCELLENT
CO-ORDINATION	Wall Toss	24	AVERAGE	22	AVERAGE
AGILITY	Agility Run	20.2	GOOD
BALANCE	Stork Stand	58sec	EXCELLENT	55sec	EXCELLENT