Fitness for Life Project Guidelines: Part 1

Name:

Fitness for Life ProjectDate due:

Part 1 Score: Part 1: Your Fitness Plan (10% of quarter grade!)

This project is an opportunity to plan a personal fitness program based on what you’ve learned in Fit for Life!

1. Briefly describe your current exercise habits or routines: Include how often you exercise, what you do, & what you think is missing from your current exercise habits.

Based on your class fitness tests, create 1 fitness goal for the next month. Tell what area of fitness your goal targets.

My goal is ______. This goal focuses on this area of fitness:______

3. List two examples of AEROBIC exercises you will include in your fitness plan.

4. List two examples of ANAEROBIC exercises you will include in your fitness plan.

5. Workouts need to be ENJOYABLE if we are really going to stick to a program. What favorite physical activity will you include in this fitness program?

Provide a specific example of how you will use the FITT formula to change your current exercise routine into a new fitness program?

#6Frequency______

#7Intensity______

#8 Time______

#9 Type______

10. Now, create at least 4 workouts that you can realistically do over a two week period!

Example of a 10 pt 1st Workout: Warm up: 3 minutes of fast walking, then light cycling

Cardio: 30-60 min of mountain biking (aerobic), lots of hills to increase HR (anaerobic work)

MuscleBuilding: 30 crunches; 25 push ups; Bicep Curls: 15 lb. x 20 reps (2 sets); Tricep dips 3 sets of 20 reps

Cool Down: 5 min walking, stretch biceps, triceps, abs, pectorals, hamstrings & quad

1st workout / 2nd workout / 3rd workout / 4th workout
Warm up
5 min light activity
Cardio
15+ min in target heart rate / (include # of minutes) / (include # of minutes) / (include # of minutes) / (include # of minutes)
Muscle building
Include reps & sets / Upper body:
Abs:
Lower body: / Upper body:
Abs:
Lower body: / Upper body:
Abs:
Lower body: / Upper body:
Abs:
Lower body:
Cool down-
Name specific stretches!

11. What exercises in your plan will help you achieve the fitness goal you made in question #2. List at least 2 examples.

12. Write a specificNUTRITIONAL (food or water related) GOAL you can incorporate into your fitness program? If you don’t eat breakfast regularly or drink enough water, make that your goal!

#13 No two workouts should look alike! List two reasons it is important to cross train.

#14. Dear parents: Part 2 of the fitness project (committing to this fitness program) is forthcoming. Please sign here if you have reviewed your child’s plan and can support him/herwith his/her healthy lifestyle. Signature:______