<p> FITNESS PORTFOLIO – SEMESTER FINAL DUE – NO LATER THAN Dec. 9 </p><p>These are the requirements to put together a fitness portfolio for 1st Semester. In order to get a grade higher than a C, you need to present your portfolio orally in front of the class for a period of 5-7minutes.</p><p>Portfolio: 1000 pts Presentation: 1000 pts.</p><p>Included in the portfolio should have an index and bibliography with 2 references. MLA format</p><p>A. Fitness Goals (Chapter 3-5) (100pts) 1. Have minimum of 3-5 specific goals regarding your fitness program. Eg: Run a mile under 8 minutes, Lose 10lbs of fat, increase muscular strength in my upper body.</p><p>B. Vital Statistics – Health/Skill Related components (Chapter 2) (100pts) 1. Body Weight/Height 2. Body Type- endomorph, ectomorph & mesomorph (Ch. 10) 3. Body Measurements by Circumference in inches 4. Body Fat Composition by percentage or BMI calculations (Ch. 10)</p><p>C. Target Heart Rate (Chapter 7) (200pts) 1. What is it and what does it mean? Define why it is important? 2. Calculate the formula and determine your RHR, THR, Recovery HR. A. 220- (your age) x (.60/.70/.80) =THR</p><p>D. Plan of Action (Chapter 11-12) Principles of Training (Chapter 5) Plan 1-4 years (100pts) 1. Log down what you did. How do you stay FIT? 2. Frequency – how often? 3. Intensity – how hard? 4. Time – how long? 5. Document practices/ races/ training. Describe what it is and how is it done?</p><p>E. Documentation – Logging of data (Chapter 3-10) (200) 1. Log of mile times, weight, skill, health, fitness data (push ups, sit ups, etc.) 2. Diet/ Nutrition- at least a week log 3. Dress/ Participation Days –how often and what do you wear?</p><p>F. Visual Aids/ Diagrams (100 pts) 1. Pictures/ Videos/ Posters/Powerpoint 2. 3-5 pages min.</p><p>G. Conclusion (200pts) 1. Reflections a. Did you reach your goals? b. Did you answer the questions of who helped, what, when, where, why, and how? c. What worked or what needs improvement? How are you going to do this?</p><p>Rubric for your project</p><p>Meets the Standard: 800-1000pts.</p><p>A. Report could use more organization, neatness, and refining. A nice learning experience but could use a little more work. B. Only one or no additional resources, bibliography or reference. C. Most information is accurate. D. Most (but not all) of results of data are recorded. E. Graphics and visuals are used but aren’t used as well to display. F. Some physical education terms are used. G. Some understanding of the training principles is used.</p><p>Needing a little more Effort: (600-799)</p><p>A. Portfolio is attractive but could use more organization, neatness, and refining. B. Learned a few thing but overall it was an unsatisfying experience. C. Some information was not accurate. D. Only half of the data was included. E. Only one or no additional resources were represented to display information. F. Graphics and picture are not included or they were not displayed or chosen well to present orally.</p><p>Work in progress: (100-599) A. Only outline and rough draft done. B. One/two graphics</p><p>Incomplete (100-499) A. No work handed in/Only outline turned in.</p><p>Name: ______Pd.______</p><p>Selection: ______</p><p>Presentation Date: ______</p>