NAME______Per# ______ACE/BDF

Personal Physical Fitness Plan

1) Evaluate your current fitness level. Refer to your class fitness assessment State your strengths & weaknesses. ( be specific)

2) List your personal fitness goal(s). Look at each of the 4 fitness components and refer to the “SMART “criteria. Try to come up with at least 4 fitness goals.

Health-Related Physical Fitness GOAL Component Cardiovascular Endurance

Muscular Strength

Muscular Endurance

Flexibility

S PECIFIC  What do you want to achieve?  How will you achieve it?  Why is it important to you? M EASURABLE  How will you measure your success?  Will you use numbers, target dates, times, or specific events? A CHIEVABLE  Your goals should push you past your comfort zone, but should still be attainable. R ELEVANT /R EALISTIC  Your goals should be important to you and the outcome should impact your life in some way. T IMELY  Your goals should have a timeline that will help keep you on track for reaching them. 3) a) List 2 or more potential barriers you may face while working towards the personal goals.

b) List 2 or more strategies for overcoming each potential barrier(s) listed above.

4) Complete a Physical Fitness plan that is reflective of your goal(s). The plan demonstrates the application of the FITT training principles. List and describe specific exercises/activities that will be included in your program (warm-up, cardiovascular endurance, muscular strength & endurance and a cool-down)

Component Type Frequency Intensity Time (What activities?) (Days per (How hard?) (How long?) week) Cardiovascula r Endurance Muscular Strength Muscular Endurance Flexibility

5) Complete an exercise calendar for each week & month (Include a detailed list of exercises for each day that you will include in your program. (warm-up, cardiovascular endurance, muscular strength & endurance & a cool-down)

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Warm-up (dynamic stretching)

Cardiovascular Endurance

Muscular Endurance

Muscular Strength

Cool-down (static stretching) FITNESS ASSESSMENT RESULTS

NAME ______GRADE______CLASS PERIOD______

Fitness Assessment Results Pre-Test Post-Test Cardiovascular Endurance TIME HR TIME HR  ½ mile run ______

 Pacer test ______

Muscular Strength and Endurance  Curl-up (1 minute) ______

Muscular Strength and Endurance  90 degree push-up ______(1 minute) Flexibility  V-sit and reach ______

6) Completion of this project is a course requirement . This project is worth 15 points. For each day that it is late (- 5) points will be deducted from your PE grade.

Additional points will be deducted if criteria is not met.

7) Written project due date is______LEVEL CRITERIA Evaluation of Fitness Goals Fitness Plan Fitness Barriers Current Schedule and Helpers Fitness Level Fitness plan Fitness plan Fitness plan Personal Fitness plan 3 provides a includes a identifies physical identifies specific reflection specific, specific fitness plan specific Advanced to explain the measureable, exercises / reflects a barriers to student’s current achievable, activities that realistic time implementing performance on realistic, and would enhance schedule to the fitness the fitness timely goal for the aligned implement program and assessment. each fitness selected provides component component. The activities. suggestions based on plan for student’s demonstrates overcoming current level of clear application barriers. fitness. of the FITT training principles.

Provides a brief Provides a goal Provides some Reflects a Identifies 2 description of the to improve exercises / time barriers to current level of each activities that schedule to implementing Proficient performance on component of would enhance implement an the fitness each aspect of the health-related health-related exercise plan program. fitness fitness, but fitness, but does using assessment. some of the not consistently selected goals lack align with the activities. specific, identified measureable, component. The realistic, and plan timely aspects. demonstrates the FITT training principles. Does not provide Does not Does not Does not Does not 1 a reflection about provide fitness provide provide a identify fitness goals for each appropriate sufficient specific Needs assessment component. exercises / time barriers to Improvement results. activities to schedule to implementing develop the implement the fitness identified the plan. program. component. FITT principles are not used effectively to develop the plan.

My Personal Physical Fitness Plan

Standards 10.4.12.A, 10.4.12.B, and 10.4.12.D

Grade 11 & 12

Objective: The learner will understand the principles, components, and practices of health-related physical fitness as they relate to a variety of physical activities.

Task: The student will develop a personal fitness portfolio that contains:

 Fitness Assessment Results  A personal fitness plan that includes: o Evaluated and interpret results of their fitness assessment and a developed comprehensive fitness program involving individually selected activities. o Goals for improving and/or maintaining fitness levels using individually selected activities. o Selected health-related fitness activities to improve or maintain cardiovascular endurance, flexibility, muscular strength, and muscular endurance. o Application of specificity, overload, and progression as it applies to the development and maintenance of health-related fitness. o Application of the FITT principles to the selected activities for each component of health-related fitness.

Directions: Students will complete the following physical fitness assessments  1/2 mile run or pacer test for cardiovascular endurance  Curl-ups for muscular strength and endurance  Push-ups for muscular strength and endurance  V-sit and reach for flexibility

Students will evaluate the assessment results and create four fitness goals using the “SMART” criteria. The goals should emphasize improvement or maintenance in each of the following health-related fitness categories:  Cardiovascular endurance  Muscular strength  Muscular endurance  Flexibility

Students will design a personalized fitness plan aimed at achieving their personal fitness goals. The fitness plan will include specific warm-up, workout, and cool-down activities, along with a calendar / schedule with detailed information regarding frequency, intensity, time, and type (FITT) for the activities. Students will also identify potential barriers to success and suggestions for overcoming the barriers (ie. Workout partner).