My Personal Physical Fitness Plan

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Dina James
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1 My Personal Physical Fitness Plan Standards A, B, and D Grade 11 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 interpreted 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 ity, 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 Students will design a personalized fitness plan aimed at achieving their personal fitness goals. The fitness plan will include 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).

2 LEVEL 3 Advanced 2 Proficient 1 Needs Improve ment CRITERIA Evaluation of Current Fitness Level provides a reflection to explain the student s current performance on assessment. Provides a brief description of the current level of performance on each aspect of assessment. provide a reflection about fitness assessment results. Fitness Goals includes a, measureable, achievable, realistic, and timely goal for each component based on student s current level of fitness. Provides a goal to improve each component of health-related fitness, but some of the goals lack, measureable, realistic, and timely aspects. provide fitness goals for each Fitness Plan identifies exercises / activities that would enhance the aligned fitness The plan demonstrates clear application of the FITT training principles. Provides some exercises / activities that would enhance health-related fitness, but does not consistently align with the identified The plan demonstrates the FITT training principles. provide appropriate exercises / activities to develop the identified FITT principles are not used effectively to develop the plan. Fitness Schedule Personal physical fitness plan reflects a realistic time schedule to implement selected activities. Reflects a time schedule to implement an exercise plan using selected activities. provide a sufficient time schedule to implement the plan. Barriers and Helpers identifies barriers to implementing program and provides suggestions for overcoming barriers. Identifies barriers to implementing program. identify barriers to implementing program.

3 FITNESS ASSESSMENT RESULTS NAME GRADE CLASS PERIOD Fitness Assessment Results Pre-Test Post-Test Cardiovascular TIME HR TIME HR ½ mile run Pacer test Muscular Strength and Curl-up (1 minute) Muscular Strength and 90 degree push-up (1 minute) V-sit and reach

4 After evaluating your fitness assessment, use the SMART criteria below to set personal fitness goals for yourself. SPECIFIC What do you want to achieve? How will you achieve it? Why is it important to you? MEASURABLE How will you measure your success? Will you use numbers, target dates, times, or events? ACHIEVABLE Your goals should push you past your comfort zone, but should still be attainable. RELEVANT/REALISTIC Your goals should be important to you and the outcome should impact your life in some way. TIMELY Your goals should have a timeline that will help keep you on track for reaching them. Health-Related Physical Fitness Component Cardiovascular Muscular Strength GOAL Muscular * List at least two potential barriers to achieving your goals. * Provide at least two strategies for overcoming the potential barriers. Physical Fitness Plan Break-Down - What activities and/or exercises do you plan to do? These will be general descriptions. - When do you plan to participate in the activities? How often? - How hard do you plan to work? - How long will each session last? Component Cardiovascular Muscular Strength Muscular Type (What activities?) Frequency (Days per week) Intensity (How hard?) Time (How long?)

5 Complete a sample exercise calendar: Cardiovascular Muscular Strength and MON TUES WED THURS FRI SAT SUN P90X Distance Bike Plyo Run Ride P90X Weight Weight Plyo Training Training List and describe in detail the exercises that will be included in your program: Warm-up (dynamic stretching) 1. Frankenstein Walk 2. Bodyweight Squats 3. High Knee Run 4. Heel Kicks 5. Clock Lunges 6. Arm Circles Cardiovascular P90X - 25 minute circuit (1 minute for each exercise, rest for 10 seconds between exercises) -Squat Jumps, T-Push-ups, Run Stance Squats, Slow Scissors, Split Squat Presses, High Planks, Airborne Heisman, Run Stance Squat Switchbacks -Repeat Exercises 3X Distance Run -5 Mile Run Bike Ride -15 Mile Ride on Perkiomen Trail Muscular P90X - 25 minute circuit (1 minute for each exercise, rest for 10 seconds between exercises) -Squat Jumps, T-Push-ups, Run Stance Squats, Slow Scissors, Split Squat Presses, High Planks, Airborne Heisman, Run Stance Squat Switchbacks -Repeat Exercises 3X Muscular Strength Full-Body Workout (Tuesday and Friday) -3 sets of the following reps (10-8-6) for each exercise -Bench Press, Squats, Power Cleans, Thrusters, Romanian Deadlifts, Lat Pulldowns, Leg Extension, Calf-Raises, Biceps Curl, Triceps Extension

6 Cool-down (static stretching) -Hold each stretch for 15 seconds -Quad, Hamstring, Calf, Shoulder, Back, Shoulder, Biceps, Triceps, Chest *Actual results should be recorded on the attached record sheet.

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