_________s

PERSONAL FITNESS
PLAN

Name_________________________Period_____

Teacher___________________

Year____

1
 MY PERSONAL FITNESS PLAN CONTRACT
Fitness Contract for Self

I, _____________________________, am going to make a commitment to helping build

lifelong fitness and nutrition habits that will aid me in sustaining a long, 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 where 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 very 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 improvements in my overall fitness.

Benefits of a Fitness Plan

In this section, you are going to list 5 reasons why it is important for YOU to design and follow a fitness plan.
1.
2.
3.
4.
5.
Fitness Plan Project
When you complete this project, you will accomplish the following:
Setting specific short-term and long-term fitness goals
Identify fitness activities that will help you accomplish your goals
Determine how often, how hard and how long you will do the activities in a proposed calendar
Track your progress
Compare what you planned to what you accomplished and reflect on the process

Fitness Plan Questions

A. What are 2 things that you think you can do to make sure you stay motivated to execute your fitness plan?
1.
2.

B. What are 2 BIG obstacles that you think will stand in your way from consistently following your fitness plan?
1.
2.
I understand the conditions of my fitness plan and will do my best to incorporate this plan into my daily life.

_____________________________________________ __________
Student Signature Date

_____________________________________________ __________
Parent Signature Date
Sources:
http://tms.ecol.net/fitness/fundhome.htm
http://invertebrateolympics.com/resources/_wsb_350x294_inverts+working+out++shrunk.jpg

2
 FITNESS PLAN GLOSSARY OF TERMS:
5 Fitness Components: Muscular Strength (MS); Muscular Endurance (ME);
Cardiovascular (CV); Flexibility; and Body Composition (BC)
Muscular Strength: bodys ability to exert force for a very short period of time using a
lot of energy, usually 1 or 2 reps.
Muscular Endurance: ability of a muscle or group of muscles to sustain repeated
contractions over a period of time
Cardiovascular: bodys ability, over a sustained period of time, to deliver oxygen and
nutrients to working muscles as well as remove waste (Carbon Dioxide) from the body.
Flexibility: ability to move joints and use muscles through their full range of motion.
Body Composition: ratio of lean body mass to fat in the body. Lean mass and Fat
mass make up body weight.
FITT Formula: Frequency; Intensity; Time and Type
Frequency: how often you do an activity
Intensity: how hard you do an activity. Usually measured by using Heart Rate Zone or
RPE scale for cardiovascular activities and weight and speed for muscular
strength/endurance activities.
Time: how long you do an activity. Can be measured in either time (hours/mins/secs.)
or sets/reps.
Type: type of activity that you choose to perform to meet a specific goal (also known as
specificity)
Principles of Exercise: The terms specificity, progression, overload, warm-up
and cool-down. In other words, explaining how to progress (progression), overload,
warm-up, and cool-down an activity in order to gain fitness benefits from exercise.
Specificity: choosing the right type of activities that specifically match your activity
goal. For example, if you want to improve how many push-ups you do, you need to build
the muscles in your arms and chest, not legs.
Progression: increase the frequency, intensity and/or duration over periods of time in
order to improve. In other words, how are you going to change the way you do your
activities from Week 1 to Week 2 in order to make them more challenging.
Overload: work hard enough and long enough at intensity levels that overload your
body, above resting conditions to bring about improvement. For example, if you can lift
10lb. weights pretty easily for a long time, then you probably should lift a weight that
causes you to struggle slightly.
Warm-up: the process before your main workout begins in order to heat up your
muscles. Usually involves a low intensity, steady activity to get blood flowing and
stretching. Total warm-up time should be 5-10 minutes.
Recovery: Recovery is as important as the workouts themselves. Your muscles need to
recuperate and have time to grow back stronger. For cardiovascular workouts consider a
resting period of 24 hours between workouts. For muscular strength and endurance
activities consider 24-48 hours rest per large muscle group that was focused on. For
flexibility exercises, consider 24 hours or less of rest between workouts.
Rest between sets (MS/ME) If your goal is to increase your strength you should be
doing 1-8 reps of a heavier weight (relative to student), and resting up to 2 minutes
between sets. If your goal is growth you should be doing 8-15 reps per set with a
moderate weight (relative), and resting about 1 minute between sets. If your goal is
endurance (tone), then you should be doing a lightweight workout (relative) consisting of
15 reps or more, and resting for less than 60 seconds between sets.
WHEN USING WEIGHTS AS PART OF AN EXERCISE PROGRAM, REMEMBER THAT ALIGNMENT OF
THE SPINE & JOINTS ALONG WITH PROPER BREATHING, USING FULL RANGE OF MOTION,
AVOIDING EXTRA MOVEMENTS AND CHOOSING THE APPROPRIATE EXERCISES AND WEIGHT CAN
HELP LEAD TO A SUCCESSFUL WORKOUT!

3
 PERSONAL FITNESS QUESTIONNAIRE
HELPING TO IDENTIFY STRENGTHS AND WEAKNESSES
1. HOW WOULD YOU RATE YOUR OVERALL ACTIVITY LEVEL?
0 1 2 3 4
Sedentary SlightlyActive SomewhatActive RegularlyActive ExtremelyActive

2. HOW WOULD YOU RATE YOUR OVERALL FITNESS?

0 1 2 3 4
NotFitAtAll SlightlyFit SomewhatFit Fit ExtremelyFit

3. DO YOU EXERCISE REGULARLY?

0 1 2 3 4
Never/NoInterest Iwanttostartaprogram/ Usedtoandstartingback Beenexercisingregularly Ihavealwaysexercised
Havetriedstartingone thisyear regularlyandwillcontinue

4. HOW WOULD YOU RATE YOUR EXPERIENCE WITH EXERCISE?

0 1 2 3 4
Knownothingaboutexercise Beginner Intermediate Learningreallylearninga Advancedknowhowtodo
Knowalittle havesomeconfidence lot allexerciseswell

5. RATE HOW YOUR ENVIRONMENT AT HOME ENCOURAGES FITNESS AS AN IMPORTANT PART OF YOUR LIFE?
0 1 2 3 4
Notatall Alittle Itistalkedabout Wetrytobeactive Excellent
6. HOW WOULD YOU RATE YOUR CURRENT CARDIOVASCULAR FITNESS LEVEL?
when you perform cardiovascular activities like running, cycling, swimming, etc. how is your fitness?
0 1 2 3 4
Terrible Fair Average Good Excellent

7. How would you rate your current muscular strength/endurance level?

0 1 2 3 4
NoStrength NotVeryStrong ModeratelyStrong Strong VeryStrong

8. How Flexible are you?

0 1 2 3 4
None Alittle Somemuscles Mostmuscles Allmuscles(U&LExtremity)are
inbody extremelyflexible
9. How often do you exercise per week?
0 1 2 3 4
Idonotexercise 1day/week 2days/week 3days/week 4ormoredays/week
10. How often do your parents exercise per week?
0 1 2 3 4
Theydonot 1day/week 2days/week 3days/week 4ormoredays/week
exercise
11. How would you rate your eating habits?
0 1 2 3 4
Idonotpay Isometimesamaware Iwilloftensubstitute Iavoidhighsugar Irarelymakebadfoodchoices.My
attentiontowhat ofwhatIameating. afoodwithabetter foodsandamaware parentshelpsupportmygood
Ieat. choice ofwhatIameating habits.
12. How often do you read food labels?
0 1 2 3 4
Ineverread Onceaday Twiceaday Onceeverymeal EachtimeIeatfoodsthatIamnot
them. familiarwith.
13. Do you know how many calories you are supposed to eat? 14. Have you ever researched
how to balance a diet?
0 2 0 2
Noidea Yes,Ido No Yes
15. How would you rate your overall nutrition (food choice and calorie intake)?
0 1 2 3 4
Terrible Fair Average Good Excellent

TOTAL POINTS HERE: _________

4
0-14 = sedentary, not making the best lifestyle choices 15-28 = slightly active, could make better lifestyle choices
29-45 = often makes good choices, but is not always consistent 46-56 = makes good choices, living a healthy lifestyle

5
 FITNESS PLAN BRAINSTORMING SHEET
By filling out this worksheet, you will be able to start thinking about what you might want to adopt in your
Fitness Plan. This worksheet is intended to help you visualize your strengths and weaknesses, good and bad
habits, motivation strategies, activities that you enjoy as well as general warm-up and cool-down exercises.
When designing your Fitness Plan, you will end up using the information on this worksheet as the substance.

My 2 fitness strengths are: 1. ___________________ & 2. ___________________

My 2 fitness weaknesses are: 1. ___________________ & 2. ___________________

Challenges/Obstacles To Staying With Strategies To Stay Motivated

Plan
1.____________________________
1.____________________________
2.____________________________
2.____________________________
Flexibility/Stretching Exercises That I 3.____________________________
WARM-UP ACTIVITIES/EXERCISES THAT I
3.____________________________
Enjoy
ENJOY
1.____________________________
1. ______________________________
2.____________________________
2. ______________________________
3.____________________________
3. _____________________________
Cardiovascular
Muscular
Exercises
Endurance/Strength
That I Enjoy Exercises
That I Enjoy
1.____________________________
1.____________________________
2.____________________________
2.____________________________
3.____________________________
3.____________________________
COOL-DOWN ACTIVITIES THAT I
ENJOY
1. ______________________________

2. ______________________________

3. _____________________________

6
 GOAL SETTING SHEET

Questions that will help you toward setting goals

1. Where do you perform most of your fitness activities?
Home Outside Fitness Facility (gym, health club, pool, etc.)
Explain why?

2. What time of day can you do most of your exercise?

Any time Morning Afternoon Evening
3. What equipment do you have available on a regular basis? (circle all that apply)
Nothing Free Weights (dumbbells, etc.) Weight machines Treadmill or other cardio home machines
Resistance balls or other core home equipment Resistance Bands Exercise Videos Jump Ropes
Bicycle, Skateboards, Roller Blades, other (explain) ________________________________________________________________

4. Which of the following are your personal obstacles in adopting a regular fitness program?
a) Intimidated and embarrassed when I exercise e) I get bored pretty easily when I exercise
b) I cant really find the time to exercise f) I have to exercise alone
c) I get frustrated because I dont see results right away g) My exercise setting does not meet my needs
d) Family obligations h) I do not have personal obstacles, I am lazy
5. If you wanted to find out more about how to live a healthier lifestyle, what two types of people do you think you could talk to?
a) b)
6. What sports or fitness activities do you enjoy participating in and why?

7. What type of fitness activities/sports do your parents/guardians participate in?

8. Which one of the Fitness Components do you need to improve the most? Why?

9. Which one of the Fitness Components do you feel is your strongest? Why?

Setting Goals
Setting goals involve following certain criteria:
1. Be specific: What is it exactly that you would like to accomplish?
2. Be realistic: Do not make goals that are unachievable
3. Be flexible: If you say youll work out 3 days a week, or for 30 minutes, and something comes
up, you can make it up another day, or add some extra time elsewhere in the workout.
4. Measurable: If you are not able to measure your workout, you are unable to measure your
progress
5. Recognize Obstacles: What is standing in your way of achieving your goals?
6. Have short and long-term goals: Stepping stones will let you know if your program is working.
7. Write them down: Write down your goals, post them in places where your support system can
see.

What are your fitness goals? (circle all that apply)

Appearance Cardiovascular endurance Reduce body fat Get more flexible
General Health Muscular definitionMuscle size Muscle strength
Self-esteem or confidence Speed Sports Performance Reduce my stress level
Tone and shape my body Lose weight Improve posture Medical reasons

Example of writing a good cardiovascular goal: I would like to lower my mile time from 8:30 to 8:00 by June.
Example of writing a bad cardiovascular goal: I would like to run faster.

Example of writing a good muscular strength goal: I would like to increase my pull-up score from 3 to 5 by June.
Example of writing a bad muscular strength goal: I would like to get stronger.

Write an example CV goal here:____________________________________________________________________________

Write an example MS/ME goal here:________________________________________________________________________
Write an example Flexibility goal here:_______________________________________________________________________
7
 CARDIOVASCULAR
ACTIVITY EXPANSION-Applying the Principles of
Exercise
Choose ONE activity from the Cardiovascular category on your Fitness Plan Brainstorming Sheet. You
need to explain how you will specifically warm-up, cool-down, progress from week 1 to week 2, and what
obstacles might be in your way for each of the activities. Use the cardio example below to help you.
CARDIOVASCULAR SHORT TERM GOAL:
_________________________________________
CARDIOVASCULAR LONG TERM GOAL:
_________________________________________
CARDIO ACTIVITY: ____________
WARM-UP: (How are you preparing your body for this workout?)
The exercise(s) that Im doing to warm-up is:
The specific muscle(s) that I will target during this workout are:

Week 1 F.I.T.
Frequency = ____days/week How often (days/week) are you going to do this activity?
Intensity = ____-____BPM How hard? What HR range will your workout be in?
Time = ____min How long? What is the total time of your workout including warm-up & cool-down?
PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING THAN WEEK 1 BY ADJUSTING ANY COMBINATION OF THE
FREQUENCY, INTENSITY OR TIME.

Week 2 F.I.T.
Frequency = ____days/week How often (days/week) are you going to do this activity?
Intensity = ____-____BPM How hard? What HR range will your workout be in?
Time = ____min How long? What is the total time of your workout including warm-up & cool-down?

COOL-DOWN: (how are you preparing your body to recover from this workout?)

OBSTACLES: (what two variables are hindering you from completing your F.I.T. goals?)

EXAMPLE CARDIOVASCULAR SHORT TERM GOAL: To be able to run a mile in 7:45 by June.
EXAMPLE CARDIOVASCULAR LONG TERM GOAL: To be able to run a mile in under 7:20 by September.
EXAMPLE CARDIO ACTIVITY : Running/Jogging
WARM-UP: (How are you preparing your body for this workout?)
The exercise(s) that Im doing to warm-up is: Stretching, lower body and upper body stretches
The specific muscle(s) that I will target during this workout are: quadriceps, hamstrings, calves, pectorals, abdominals
Week 1 F.I.T.
Frequency = __3_days/week How often (days/week) are you going to do this activity?
Intensity = __125__-__150__BPM How hard? What HR range will your workout be in?
Time = _25___min How long? What is the total time of your workout including warm-up & cool-down?
Week 2 F.I.T.
Frequency = _3___days/week How often (days/week) are you going to do this activity?
Intensity = _130___-__160__BPM How hard? What HR range will your workout be in?
Time = _30___min How long? What is the total time of your workout including warm-up & cool-down?
COOL-DOWN: I am going to walk for 5 minutes to lower my HR to under 100 bpm, and Im going to do some light lower body
stretches focused

8
OBSTACLES: Weather, motivation, homework, partners schedule

MUSCULAR STRENGTH/ENDURANCE
ACTIVITY EXPANSION-Applying the Principles of
Exercise
Choose ONE activity from the Muscular Strength/Endurance category on your Fitness Plan Brainstorming Sheet.
You need to explain how you will specifically warm-up, cool-down, progress from week 1 to week 2, and what obstacles
might be in your way for each of the activities. Use the cardio example below to help you.
MS/ME SHORT TERM GOAL: ________________________________________
MS/ME LONG TERM GOAL: _________________________________________
MS/ME ACTIVITY #1: ______________________________________________

WARM-UP: (How are you preparing your body for this workout?)
The exercise(s) that Im doing to warm-up is:
The specific muscle(s) that I will target during this workout are:

Week 1 F.I.T.
Frequency = ____days/week How often (days/week) are you going to do this activity?
Intensity = _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = ____ Repetitions: ____ Weight:_________
Time = ____min How long? What is the total time of your workout including warm-up & cool-down?

PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING THAN WEEK 1 BY ADJUSTING ANY

COMBINATION OF THE FREQUENCY, INTENSITY OR TIME.

Week 2 F.I.T.
Frequency = ____days/week How often (days/week) are you going to do this activity?
Intensity = _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = ____ Repetitions: ____ Weight:_________
Time = ____min How long? What is the total time of your workout including warm-up & cool-down?
COOL-DOWN: (how are you preparing your body to recover from this workout?)

OBSTACLES: (what two variables are hindering you from completing your F.I.T. goals?)

EXAMPLE MS/ME SHORT TERM GOAL: To be able to do 5 pull-ups by June.

EXAMPLE MS/ME LONG TERM GOAL: To be able to do 8 pull-ups by 9 th Grade Fitnessgram test
EXAMPLE MS/ME ACTIVITY : Biceps curls
WARM-UP: (How are you preparing your body for this workout?)
The exercise(s) that Im doing to warm-up is: Stretching upper body
The specific muscle(s) that I will target during this workout are: pectorals, abdominals, biceps, triceps, lats.
Week 1 F.I.T.
Frequency = __3_days/week How often (days/week) are you going to do this activity?
Intensity = __6___RPE How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = _3___ Repetitions: _15___ Weight: __15 lbs.___
Time = __15__min How long? What is the total time of your workout including warm-up & cool-down?
Week 2 F.I.T.
Frequency = __3_days/week How often (days/week) are you going to do this activity?

9
Intensity = __7___RPE How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = _3___ Repetitions: _18___ Weight: __18 lbs.___
Time = __15__min How long? What is the total time of your workout including warm-up & cool-down?
COOL-DOWN: I am going to focus on upper body stretches, walk on treadmill for 5 minutes.
OBSTACLES: Access to gym, homework

MUSCULAR STRENGTH/ENDURANCE
ACTIVITY EXPANSION-Applying the Principles of
Exercise
Choose ONE activity from the Muscular Strength/Endurance category on your Fitness Plan Brainstorming Sheet.
You need to explain how you will specifically warm-up, cool-down, progress from week 1 to week 2, and what obstacles
might be in your way for each of the activities. Use the cardio example below to help you.
MS/ME SHORT TERM GOAL: ________________________________________
MS/ME LONG TERM GOAL: _________________________________________
MS/ME ACTIVITY #2: ______________________________________________

WARM-UP: (How are you preparing your body for this workout?)
The exercise(s) that Im doing to warm-up is:
The specific muscle(s) that I will target during this workout are:

Week 1 F.I.T.
Frequency = ____days/week How often (days/week) are you going to do this activity?
Intensity = _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = ____ Repetitions: ____ Weight:_________
Time = ____min How long? What is the total time of your workout including warm-up & cool-down?

PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING THAN WEEK 1 BY ADJUSTING ANY

COMBINATION OF THE FREQUENCY, INTENSITY OR TIME.

Week 2 F.I.T.
Frequency = ____days/week How often (days/week) are you going to do this activity?
Intensity = _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = ____ Repetitions: ____ Weight:_________
Time = ____min How long? What is the total time of your workout including warm-up & cool-down?
COOL-DOWN: (how are you preparing your body to recover from this workout?)

OBSTACLES: (what two variables are hindering you from completing your F.I.T. goals?)

EXAMPLE MS/ME SHORT TERM GOAL: To be able to do 5 pull-ups by June.

EXAMPLE MS/ME LONG TERM GOAL: To be able to do 8 pull-ups by 9 th Grade Fitnessgram test
EXAMPLE MS/ME ACTIVITY : Pull-Ups
WARM-UP: (How are you preparing your body for this workout?)
The exercise(s) that Im doing to warm-up is: Stretching upper body
The specific muscle(s) that I will target during this workout are: pectorals, abdominals, biceps, triceps, lats.
Week 1 F.I.T.
Frequency = __3_days/week How often (days/week) are you going to do this activity?
Intensity = __6___RPE How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = _3___ Repetitions: _15___ Weight: __15 lbs.___
Time = __15__min How long? What is the total time of your workout including warm-up & cool-down?
Week 2 F.I.T.
Frequency = __3_days/week How often (days/week) are you going to do this activity?

10
Intensity = __7___RPE How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = _3___ Repetitions: _18___ Weight: __18 lbs.___
Time = __15__min How long? What is the total time of your workout including warm-up & cool-down?
COOL-DOWN: I am going to focus on upper body stretches, walk on treadmill for 5 minutes.
OBSTACLES: Access to gym, homework

Name____________________________________________________________Per____Roll_____

PROPOSED CALENDAR- WEEK 1

Choose the activities for the 1 Fitness Component that you have decided to focus on for your Fitness Plan. Fill in
this Proposed Calendar for each day of the week you PLAN to do the activity, include the date. When filling in
the calendar, indicate the following in the box: a) name of the activity b)total work out time you plan to spend
on that activity c) the intensity you plan to do the workout. See my example below.

I have filled in one box as an example.

Circle one MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

CARDIO
MS/ME
FLEX

CARDIO
MS/ME
FLEX

CARDIO
MS/ME
FLEX

CARDIO
MS/ME
FLEX

NOTES

Example:
Circle one Monday Tuesday Wednesday Thursday Friday Saturday Sunday
May 3 May 4 May 5 May 6 May 7 May 8 May 9

11
CARDIO Swim Rest Day Rest Day Swim Rest Day Swim Rest Day
MS/ME 45 mins 45 mins. 45 mins.
FLEX Zone 2 and 3 Zone 2 and 3 Zone 2 and 3

This was determined on Activity Expansion Sheet: Fitness Component: Cardio; Activity: Swim; Frequency: 3
days/week; Intensity: Between Zone 2 and 3

12
Name____________________________________________________________Per____Roll_____

PROPOSED CALENDAR- WEEK 2

Choose the activities for the 1 Fitness Component that you have decided to focus on for your Fitness Plan. Fill in
this Proposed Calendar for each day of the week you PLAN to do the activity, include the date. When filling in
the calendar, indicate the following in the box: a) name of the activity b)total work out time you plan to spend
on that activity c) the intensity you plan to do the workout. See my example below.

I have filled in one box as an example.

Circle one MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

CARDIO
MS/ME
FLEX

CARDIO
MS/ME
FLEX

CARDIO
MS/ME
FLEX

CARDIO
MS/ME
FLEX

NOTES

Title Page #1
 FITNESS PLAN PROJECT RUBRIC
Fitness Plan
Page 4 3 2 1 0
Fitness Some of the cover
Contract The cover page The cover page page blanks are
Sheet/ Cover blanks are blanks are almost incomplete. The
Page completed. The completed. Some answers are non-
answers are answers are relative relative and show
relative and show and show the that the students do
the students students have a not have an
understanding of somewhat understanding of the Page is incomplete
the assignment. understanding of assignment. One or and missing
Student and the assignment. both of the student signatures one or Missing
parent signature Student and parent and parent signature both on the from
included. signature included. is excluded. bottom. plan
Personal Incomplete, some
Fitness Complete, filled items overlooked,
Questionnaire out thoroughly, all not filled out
questions are Complete, looks thoroughly, many
addressed, with rushed, doesn't one circled answers. Incomplete, not
multiple answers elaborate on Goals are not written filled out, or less Missing
circled when questions, many well, no time frame than half from
applicable. one circles answers. or unreachable. answered. plan
Setting Goals Complete, looks
Page Complete, filled rushed, doesn't
out honestly, elaborate on
answers are questions, many
thorough, not one one word answers
word answers, or incomplete Incomplete, some
complete sentences. Goals items overlooked, Missing
sentences. Well written, but not not filled out Incomplete, not from
written goals well. thoroughly. filled out. plan
Fitness Plan Somewhat
Brainstorming Complete, filled incomplete, some
Worksheet out, answers are categories
thought out and Complete, some overlooked,
represent each answers match the exercises/stretches Missing
sub-category over-arching do not match sub- Incomplete, not from
correctly. categories categories well. filled out. plan
Written Goals Both Short-term Neither of the
on Activity and Long-term One of the written written Short-term
Expansion goals are Short-term and and Long-term goals
Worksheet - measurable, Long-term goals are are measurable,
Goals achievable, measurable, achievable, specific,
specific, and achievable, specific, and realistic. They The student is not
realistic, they and realistic, one of only include a time able to apply the
include the word the goals includes or #, and do not pillars of setting Missing
"by" in the "by" in the state intentions of goals to this from
statement. statement. the student. assignment. plan
Activity All activities are Most activities are
Expansion translated from translated from the
Sheet the brainstorming brainstorming sheet
sheet along with along with FIT.
FIT. Appropriate Warm-up & cool The activities and
warm-up & cool down and obstacles FIT are not
down and are close to The activities are not translated from
obstacles are well- matching the translated from the the brainstorming
thought out and activity. Exercise, brainstorming sheet sheet. Specificity,
match the activity Warm-Up and Cool- along with FIT. progression, cool
well. Thorough, down are almost Warm-up & cool down and
including the correct with one down and obstacles obstacles are not
major muscles element incorrect. are not matching the filled out or are not Missing
used during Some muscles are activity, and/or left understood by the from
exercise. identified correctly. blank. student. plan

14
F.I.T. The F.I.T. for almost
Selection - every activity is
MS/ME, CE, appropriate,
FLEX The F.I.T. for each relative, achievable, F.I.T. for activities is
activity is measurable. One of not correct,
appropriate, the F.I.T. items in inappropriate, and
relative, not in alignment not relative to the F.I.T is filled out,
achievable and with student's goal. activity or the but incorrect,
measurable. Intensity is student. Student showing the
Intensity matches somewhat in line chose wrong student does not Missing
the proper with student's intensity based on understand the from
component. exercise choice. exercise choice. F.I.T. principles plan
Proposed Proposal is close to
Calendar matching the
activities and is
Proposal exactly almost in Proposal is not in
matches the accordance with alliance with the goal
activities listed in what the student setting sheet, and
the plan. Lists chose for FIT, seems to be lost
F.I.T., warm-up warm-up and cool- between what is The calendar is
cool-down, and down, intensity and intended for the poorly written, not
total time for each time. Some days goals and what is in accordance with
activity day. No are left blank on written. No sign of FIT and the overall
arrows or "see calendar or are warm-up, cool- goals, no warm- Missing
other workout" is missing a required down, intensity, time up, cool-down, from
included. component. on calendar. intensity or time. plan
Overall Some of the pages
Fitness Plan- are blank or
Professional All pages are Most pages are incomplete. The
Quality completed. The almost completed. answers are non-
answers are Some answers are relative and show
relative and show relative and show that the students do
the students the students have a not have an Plan is incomplete
understanding of somewhat understanding of the and missing
the assignment. understanding of assignment. One or signatures one or
Student and the assignment. both of the student both on the Missing
parent signature Student and parent and parent signature bottom. Poor from
included. signature included. is excluded. effort. plan
Online Fitness The online log was
Tracker mostly completed Logs were missing or
The online log was (12-13 days). sporadic for the The online log was Missing
completed (14 Student missed a online log (10-11 incomplete (9 days from
days). day or two. days logged) or less) plan
Logging Each workout was Workouts were The student did
Workouts logged within 24 Most workouts were logged in bunches, not use the logging Missing
hours of posted with 24-48 not after every tool as advised for from
completion hrs of completion workout this project. plan

Is this project worthy of showing

as a future example of a great project? Y N TOTAL: One Day Late -4 On Time
Two Days Late
-4 Yes
Three Days Late
out of/ 44 -4
No

Teacher Comments:

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