Personal Fitness Plan Name: Period 0 1 2 3 4 5 6 7 Date: When you complete this project, you will accomplish the following: Set specific short term and long term personal physical fitness goals. Identify fitness activities that will help you accomplish your fitness goals. Determine how often, how hard, and how long you will do your fitness activities. Track your progress in a calendar. Compare what you have planned with what you have accomplished. Personal Fitness Contract I,, am going to make a commitment to helping build my lifelong fitness and nutrition habits that will assist me in sustaining a long, actively healthy lifestyle. I will make an attempt to follow most, if not all of the guidelines I have designed in my fitness plan. My fitness plan will identify areas I need improvements in both fitness and nutrition. I will design realistic, achievable, and measurable goals. My activities will be ones that I can consistently incorporate into my current lifestyle. I will do my best to keep fitness logs so that I can actually see if I am achieving the guidelines of my fitness plan as well as seeing my improvements in my overall fitness. I understand the conditions of my fitness plan and will do my best to incorporate this plan into my daily life. (print student first AND last name) (student signature) Date: (parent signature) Date: Rubric Score: Page 1
Personal Fitness Plan Pre-Assessment Name: Period 0 1 2 3 4 5 6 7 Date: INSTRUCTIONS: Please answer the following with complete responses. Please put quality thought and effort into each of your answers. You will need to review the following charts to complete this section: Fitnessgram Healthy Fitness Zone chart BMI chart Fitnessgram Estimated Aerobic Capacity (VO2max) Look Up Table Part A Fitness Component Evaluation 1. Body Composition: What is your BMI? Are you in the HFZ? Yes No 2. : Are you able to either pass the Sit and Reach or Shoulder Stretch? Yes No 3. Trunk Lift: Are you able to score within the HFZ for this assessment? Yes No 4. Upper Body : How many push ups or modified pull ups can you do? Are you in the HFZ? Yes No 5. Curl Ups: How many curls ups can you do? Are you in the HFZ? Yes No 6. What is your best VO2 Max score for aerobic capacity? Are you in the HFZ? Yes No Part B Fitnessgram Pass/Fail Evaluation 1. In reviewing the test results in Part A, give yourself (1) point for each yes response and (0) points for each no response. How many total points did you earn for Part A? 2. In California, students need to score within the healthy fitness zone of (5) or more categories to pass the Fitnessgram. In looking at your results, how did you do? (Circle one) Pass Fail Part C Fitness Evaluation 1. Which one of the Fitness Components do you need to improve the most? Why? 2. Which one of the Fitness Components do you feel you are the strongest in? Why? 3. What exercise, if any, do you do outside of physical education class? If you are not currently exercising, which exercise would you most likely do? Rubric Score: Page 2
Fitness Goal Setting Name: Period 0 1 2 3 4 5 6 7 Date: 1. What are your fitness goals? Mark all that apply. Appearance Improve Self Esteem Tone and Shape Improve Posture Sports Performance vascular General Health Muscular Definition Muscle Try out for a sports/dance team Reduce Stress Reduce Body Fat Speed Muscle Size Lose Weight Abdominal Other: Medical Reasons 2. Which of the following are your personal obstacles in adopting a regular fitness program? I get bored easily when I exercise. Family Obligations I get frustrated when I don t see results. I have to exercise alone I can t really find the time to exercise. Intimidated or embarrassed when I exercise My exercise setting does not meet my needs I do not have obstacles, I am just lazy Other: A very important aspect of designing your personalized fitness plan is to set fitness goals. The goals that you establish should take into account your current fitness levels as well as where you want your fitness levels to be. Well written goals will drive your activity selection and FITT formula. Use SMART criteria to set your fitness goals: SPECIFIC: What do you want to achieve? How will you achieve it? Why is it important to you? MEASUREABLE: Establish how to measure your success: actual numbers target dates, or specific events. ACHIEVEABLE: Your goals should push you past your comfort point but should still be do able. RELEVANT: Your goals should be important to you and the outcome should impact your life. TIMELY: Your goals should have a time element established. This helps you keep on track. Rubric Score: Page 3
3. Short term goal. Identify a fitness goal you would like to achieve within two weeks for each of the below: o vascular fitness o Upper body strength o Muscular endurance o o Other 4. Describe how you plan to meet this goal. 5. Long term goal. Identify a fitness goal you would like to achieve within six months for each of the below: o vascular fitness o Upper body strength o Muscular endurance o o Other 6. Describe how you plan to meet this goal. Rubric Score: Page 4
Workout Worksheet Please think carefully and write down three of YOUR favorite examples in each box below. For each 3 rd choice activities please indicate an activity you could do in poor weather conditions. WARM UP EXERCISES Examples: walking, jogging, jump rope, jumping jacks, stretching, etc COOL DOWN EXERCISES Examples: walking, active stretching, etc CARDIOVASCULAR EXERCISES Examples: jogging, cycling, swimming, dancing, stationary bike, aerobic class, etc BODY COMPOSITION/NUTRITION Examples: eat more fruits and vegetables, eat a health breakfast, drink less soda and more water, no fried foods Monday Thursday MUSCULAR STRENGTH/MUSCULAR ENDURANCE Examples: curl ups, push ups, pull ups, bench press, tricep press FLEXIBILITY Examples: yoga, hamstring stretches, quadriceps stretches, etc. CHALLENGES TO STAYING MOTIVATED Examples: friends who do not work out, I get bored with exercise, I like to play video games more than exercise, etc 3. STRATEGIES TO STAYING MOTIVATED Examples: working with a partner, engaging in a variety of activities, setting achievable goals, music, etc 3. Rubric Score: Page 5
FITT FACTORS APPLIED TO A PHYSICAL CONDITIONING PROGRAM Certain factors must be part of any fitness training program for it to be successful. These factors are Frequency, Intensity, Time and Type. The acronym FITT makes it easier to remember them. Please review the information below to help you complete the FITT Table. There is an example of a completed FITT table in the resource section at the back of this packet. Definition of FITT Principle F = Frequency. Describes often activity takes place in a week. I = Intensity. Describes how vigorous the participant is engaged in activity. T = Type. Describes the specific activity selected. T = Time. Describes how long the participant is engaged in activity. Definition of Overload Overload is the amount of resistance or distance run to provide a greater stress on the body than it is normally used to in order to increase fitness. Definition of Progression Progression is the way a person should increase the workout (weight lifted or distance run). It is a gradual increase either in frequency, intensity, or time or a combination of all three components. FITT Table Frequency Intensity Type Time vascular 3 6 times per week Moderate to Vigorous Running, walking, swimming, dancing, cycling, aerobics classes, circuit training, cycling etc. 20 60 minutes Muscular and 2 3 times per week Progressive Moderate Resistance Weights, resistance bands, circuits, pushups, curl ups, etc 20 60 minute sessions 3 7 times per week Moderate Stretch Stretching, yoga, dynamic stretching, etc 3 5 minutes during warm up and cool down Rubric Score: Page 6
Personal Fitness Plan Activity Log Name: Period 0 1 2 3 4 5 6 7 Date: Week # (circle one) 1 2 3 4 Date Week Begins: Fill in the correct beginning date above. Use the chart below to plan your activities below. Your log should show complete thought and effort and be as detailed as possible. Fitness Category Intensity (Moderate to Vigorous) Type (Describe Activity) Time (How Long did Session Last?) SUNDAY WEDNESDAY TUESDAY MONDAY THURSDAY SATURDAY FRIDAY Rubric Score: Page 7
Overload and Progression In order to continue to improve and meet our physical fitness goals, we need to consistently increase the work we are asking our muscles to do. When completing your fitness plans, be sure to identify how you are increasing the work for your muscles to help you meet your fitness goals. Each week your fitness plan needs to change from the week before to show that you are working towards your fitness goals. To do this, identify the overload and progression changes you plan to make. My fitness goal is to improve (mark all that apply): Aerobic Capacity Body Composition Muscular Muscular Overload: Describe the changes you are going to make to help you meet your fitness goals. (Example, increase length of time jogging before walking): Progression: Describe how you are going to implement the overload changes to your fitness plan. (Example, I will increase my jog time without walking on Monday to 3 minutes, on Wednesday to 4 minutes, and by Friday of next week I will be able to jog 5 minutes without walking.) Rubric Score: Page 8
Personal Fitness Plan Nutrition Log Name: Period 0 1 2 3 4 5 6 7 Date: Week # 1 and date week begins. Fill in the correct beginning date above. Day Food List all food consumed below: Beverages: Calories: SUNDAY SATURDAY FRIDAY THURSDAY WEDNESDAY TUESDAY MONDAY Rubric Score: Page 9
Nutrition Log Reflection You are what you eat. Have you heard that? Although that saying isn t exactly true, what we do eat does have an impact on how we can concentrate in school, perform in sports, and even affects our moods. The First Lady has given 100% commitment to helping young people be more active and become aware of what they are eating. Click here to visit the Let s Move website: http://www.letsmove.gov/kids.php. Please visit the mypyramid.gov website: http://www.mypyramid.gov/mypyramid/index.aspx to learn what kinds of food you should be eating for your body type. After reviewing your food log, please answer the questions below. How many days did you eat breakfast? How many days did you eat at least one fruit? How many days did you eat at least one vegetable? How many days did you more than one serving of fat? How many days did you drink a soda? In reviewing your food log, and comparing it to the my pyramid website, describe how you are doing with your diet. Be specific, are you eating the recommended amount of fruits, veggies, proteins and protein? 7. Describe the changes you would like to make to your diet: 8. How do you plan to make these changes? Rubric Score: Page 10
SWEETWATER Union High School District Physical Education Individual Fitness Plan Rubric Advanced (5) All components are complete. Proficient (4) Most components complete. Basic (3) Some components are complete. Below Basic (2) A few components are complete. Far Below Basic (1) Most components are missing. Strong evidence of thoughtful responses. Some evidence of thoughtful responses. Some evidence of thoughtful responses. A little evidence of thoughtful responses. No evidence of thoughtful responses. Accurate analysis and interpretation of PFT results. Mostly accurate analysis and interpretation of PFT results. Some accurate analysis and interpretation of PFT results. Missing or inaccurate analysis of PFT results. No accurate analysis and interpretation of PFT results. Accurate development of fitness plan which includes overload and progression. Mostly accurate development of fitness plan which includes overload and progression. Some accurate development of fitness plan which includes overload and progression. Plan involves very little overload and progression. No accurate development of fitness plan which includes overload and progression. Food log is complete, accurate. Food log is mostly complete, accurate. Food log is somewhat complete, accurate. Food log is incomplete and parts are not accurate. Food log is not complete nor accurate. Paper is neat, and well organized. Paper is mostly neat, and well organized. Paper is somewhat neat, and well organized. Paper is not neat or well organized. Paper is not neat or well organized. Rubric Score: Page 11