Setting a Goal Using the Goal Setting Guidelines. (P.36) Write a Paragraph

Fitness Project

Develop an 8 week fitness program for yourself. The program should consider your overall physical condition at the current time. The program must include:

 Setting a goal using the goal setting guidelines. (p.36) Write a paragraph.

 Use the strategies on page 88 to help determine the activities you want to participate in. o Sedentary Activities o Aerobic Activities o Anaerobic Activities o Moderate Intensity Physical Activities o Flexibility Activities

 The five elements of fitness. (p.80): Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility, Body Composition

 Maximum target heart rate and target heart range for the individual. (You must show your math: 60-80% of maximum target heart rate p.84)

 Three different types of resistance exercises. (You must identify which category each exercise is in) (p.85): Isometric, Isotonic, Isokinetic

 Include the basics of physical activity program and the FITT formula. (p. 90- 91): o Warm-up, Workout, Cool-down o Frequency, Intensity, Time/Duration, Type

 Explain what obstacles you may encounter during your fitness program. What strategies are you going to use to over come these obstacles? Write a paragraph.

Due Monday March 19, 2012 Fitness Project Rubric

 Discussed Goals of 8 Week Fitness Program ______10 points

 Week 1 Program: Varied physical activities, incorporated five elements of fitness, showed activities in target heart rate range, incorporated three types of resistance exercises, included basics of physical activity program, and follow F.I.T.T. formula ______10 points  Week 2 Program: Varied physical activities, incorporated five elements of fitness, showed activities in target heart rate range, incorporated three types of resistance exercises, included basics of physical activity program, and follow F.I.T.T. formula ______10 points  Week 3 Program: Varied physical activities, incorporated five elements of fitness, showed activities in target heart rate range, incorporated three types of resistance exercises, included basics of physical activity program, and follow F.I.T.T. formula ______10 points  Week 4 Program: Varied physical activities, incorporated five elements of fitness, showed activities in target heart rate range, incorporated three types of resistance exercises, included basics of physical activity program, and follow F.I.T.T. formula ______10 points  Week 5 Program: Varied physical activities, incorporated five elements of fitness, showed activities in target heart rate range, incorporated three types of resistance exercises, included basics of physical activity program, and follow F.I.T.T. formula ______10 points  Week 6 Program: Varied physical activities, incorporated five elements of fitness, showed activities in target heart rate range, incorporated three types of resistance exercises, included basics of physical activity program, and follow F.I.T.T. formula ______10 points  Week 7 Program: Varied physical activities, incorporated five elements of fitness, showed activities in target heart rate range, incorporated three types of resistance exercises, included basics of physical activity program, and follow F.I.T.T. formula ______10 points  Week 8 Program: Varied physical activities, incorporated five elements of fitness, showed activities in target heart rate range, incorporated three types of resistance exercises, included basics of physical activity program, and follow F.I.T.T. formula ______10 points

 Discussed potential obstacles and how you plan to overcome then in your 8 Week Fitness Program

______10 points

TOTAL ______100 points