Name:______Teacher:______

My Activity Portfolio

Student Name:______Teacher:______

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Name:______Teacher:______

Developing MyActivity Plan: Part 1

My Fitness Profile

Exercise 1: Collect your fitness information. Look over your previous fitness results and fill in the Pre-Test Results column. As you practice your plan, fill in Trial 1 and Trial 2. After completing your final fitness test, fill in your Post-Test Results.

Health-related
Fitness Components / Fitness Assessment / Pre-Test
Results / Trial 1 / Trial 2 / Post-Test
Results / Best Score
Cardiovascular Fitness / PACER
One Mile Run
Walk Test
Muscular Strength &
Endurance / Push-Up
Curl-Up
Modified
Pull-Up
Flexed Arm Hang
Flexibility / Back-Saver
Sit and Reach
Trunk Lift
Shoulder Stretch

Exercise 2: Rate yourself! Look at yourPre-Test Results. How well do you feel you performed? Are there areas you can improve? Circle the number that corresponds to how well you feel you performed.

Rating Scale:1 = Rookie5 = Amateur Athlete10 = Pro Athlete
Cardiovascular Fitness / (12345678910)
Muscular Strength Endurance / (12345678910)
Flexibility / (12345678910)

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Name:______Teacher:______

Developing My Activity Plan: Part 2

My Activity Profile

Exercise 1: Circle the answer that best describes you.

  1. I watch television, talk on the phone, play video or computer games, and surf the Internet…

A. < 1 hour/dayB. 1-2 hours/dayC. 2-3 hours/dayD. 3+ hours/day

  1. I participate in muscular strength and endurance activities such as weight training or calisthenics on…

A. 1 day/weekB. 2 days/weekC. 3-4 days/week

  1. I work on my flexibility by stretching or participating in yoga on…

A. 1 day/weekB. 2 days/weekC. 3+ days/week

  1. I perform cardiovascular activities such as bicycling, running, dancing andaerobics or play active sports like soccer or basketball on…

A. 1 day/weekB. 2-3 days/weekC. 4-5 days/week

  1. I engage in lifetime physical activities such as walking, climbing stairs, yard work, walking a pet, housecleaning, or cleaning dishes…

A. < 15 min/dayB. 15-30 min/dayC. 30+ min/day

Exercise 2: Use the answer key to determine your points. Write your points in the column.

Activity Questions / A / B / C / D / EXAMPLE / My Points
1. Sedentary activities (S) / 1 / 3 / 5 / 8 / 1
2. Muscular Strength & Endurance (MSE) / 1 / 3 / 4 / X / 3
3. Flexibility (F) / 1 / 3 / 4 / X / 3
4. Cardiovascular (C) / 1 / 4 / 9 / X / 9
5. Lifetime physical activities (LPA) / 1 / 5 / 10 / X / 10

Exercise 3: Build your activity pyramid! Find the activity question with the most points. Write the abbreviation on the bottom of the pyramid. Build up so that the question with the fewest points is on top. Which activities form the base of your pyramid?


Developing My Activity Plan: Part3 – Choosing Activities

My Activities

Directions: Check activities you enjoy and will include in your fitness plan or fill in an activity not on the list. Use the key below and write a reason for selecting each activity.

  1. It’s a personal goal.
  2. My Fitness and Activity Profiles show that I can improve in this area.
  3. I currently do this activity and enjoy it.
  4. Other:______

Activities List

Cardiovascular Fitness Activities/Reason / Active Sports / Reason
  • Aerobics
  • Bicycling
  • Dancing
  • Hiking
  • Jogging
  • Jumping Rope
  • Running
  • Swimming
  • Walking
/
  • Backpacking
  • Badminton
  • Baseball
  • Basketball
  • Bowling
  • Canoeing
  • Football
  • Golf
  • Gymnastics
  • Handball / racquetball
  • Horseback riding
  • Martial Arts
  • Mountain Climbing
  • Rowing
  • Sailing
  • Skating
  • Skiing
  • Soccer
  • Softball
  • Table tennis
  • Tennis
  • Volleyball
  • Waterskiing
  • Wrestling

Muscular Strength and Endurance Activities / Reason
  • Calisthenics
  • Weight training

Flexibility Activities / Reason
  • Stretching
  • Yoga

Lifestyle Physical Activities / Reason
  • Climbing stairs
  • Household chores (vacuuming, cleaning)
  • Yard work

Modified from NASPE. (2005). Physical Best activity guide: Middle and high school levels, 2nd edition, Champaign, IL: Human Kinetics.
Developing My Activity Plan: Part4 – Setting Goals

Cardiovascular Fitness – Long-term Goal

Exercise 1: Set FITT goals to help youimprove your cardiovascular fitness. Check the guidelines from each column that you will include in your long-term goal.

Cardiovascular Fitness Guidelines

Frequency / Intensity / Time / Type
  • 3-4 days per week
  • 5-6 days per week
/
  • Light
  • Moderate
  • Vigorous
/
  • 20-30 minutes
  • 30-45 minutes
  • 45-60 minutes
/
  • Cardiovascular Fitness activities (make 2 choices)
  1. ______
  1. ______
  • Active Sports
  • Lifestyle Physical Activities

Modified from National Association of Sport and Physical Education. (2005). Physical Best activity guide: Middle and high school levels, 2nd edition, Champaign, IL: Human Kinetics, p20.

Exercise 2: Write the goal you want to complete by the end of the year. This is your long-term goal.

EXAMPLE:

By the final fitness test, I will improve my cardiovascular fitnessby jogging, bicycling

(Type)

and playing active sports for _____30____ minutes on _____5_____ days per week

(Time) (Frequency)

at a ___moderate____ intensity.

(Intensity)

MY LONG-TERM GOAL

By the final fitness test, I will improve my cardiovascular fitnessby ______

(Type)

______for ______minutes on ______days per week

(Time) (Frequency)

at a______intensity.

(Intensity)

Developing My Activity Plan: Part4 – Setting Goals (cont.)

Cardiovascular Fitness – Short-term Goal Worksheet

Exercise 3: Set short-term, weekly goals, for developing your cardiovascular fitness.

First, review your long-term goal. Since this is your initial weekly goal,change the cardiovascular fitness guidelines by decreasing them to make an achievable goal for this week.

EXAMPLE 1:

This week, I will improve my cardiovascular fitnessby ______jogging ______

(Type)

______for ____15____ minutes on ______3______ days per week

(Time) (Frequency)

at a ___light____ intensity.

(Intensity)

As you progress each week, “listen” to your body and decide on 1-2 guidelines that you can slightly increase to overload your muscles and improve your fitness.

EXAMPLE 2:

This week, I will improve my cardiovascular fitnessby ______jogging ______

(Type)

______for _____18_____minutes on ______3______ days per week

(Time) (Frequency)

at a ___light____ intensity.

(Intensity)

Now it’s your turn! Set your first weekly goal.

MY WEEKLY GOAL FOR ______/ ______to ______/ ______

month day month day

This week, I will improve my cardiovascular fitnessby ______

(Type)

______for ______minutes on ______days per week

(Time) (Frequency)

at a ______intensity.

(Intensity)

Developing My Activity Plan: Part4 – Setting Goals (cont.)

Cardiovascular Fitness – My Weekly Goal and Log

Exercise 4: Use this sheet to set a new goal every week. As you progress, remember to “listen” to your body and try to slightly increase 1-2 guidelines to overload your muscles.

MY WEEKLY GOAL FOR ______/ ______to ______/ ______

month day month day

This week, I will improve my cardiovascular fitnessby ______

(Type)

______for ______minutes on ______days per week

(Time) (Frequency)

at a ______intensity.

(Intensity)

MY CARDIOVASCULAR FITNESS LOG

Directions: Use a pedometer and record the steps you take during your activities. If you cannot record the steps, record the time instead.

Sun / Mon / Tues / Wed / Thurs / Fri / Sat / Weekly Total
Steps / Time

Developing My Activity Plan: Part4 – Setting Goals

Muscular Strength and Endurance – Long-term Goal

Exercise 1: Set FITT goals to help you improve your muscular strength and endurance. Check the guidelines from each column that you will include in your long-term goal.

Muscular Strength and Endurance Guidelines

Frequency / Intensity / Time / Type
  • 2-3 days per week
  • 4-5 days per week
/
  • Light
  • Moderate
  • Vigorous
/
  • 20-30 minutes
(1-2 sets)
  • 30-45 minutes
(2-3 sets)
  • 45-60 minutes
(3 sets) /
  • Muscular Strength and Endurance activities (make 1 choice)
  1. ______
  • Active Sports

Modified from National Association of Sport and Physical Education. (2005). Physical Best activity guide: Middle and high school levels, 2nd edition, Champaign, IL: Human Kinetics, p53.

Exercise 2: Write the goal you want to complete by the end of the year. This is your long-term goal.

EXAMPLE:

By the final fitness test, I will improve my muscular strength and enduranceby ______

performing calisthenics and active sports for __30__ minutes on __4-5__ days per week

(Type) (Time) (Frequency)

at a ___moderate____ intensity.

(Intensity)

MY LONG-TERM GOAL

By the final fitness test, I will improve my muscular strength and enduranceby ______

(Type)

______for ______minutes on ______days per week

(Time) (Frequency)

at a ______intensity.

(Intensity)

Developing My Activity Plan: Part4 – Setting Goals (cont.)

Muscular Strength and Endurance – Short-term Goal Worksheet

Exercise 3: Set short-term, weekly goals, for developing your muscular strength and endurance. First, review your long-term goal. Since this is your initial weekly goal, change the muscular strength and endurance guidelines by decreasing them to make an achievable goal for this week.

EXAMPLE 1:

This week, I will improve my muscular strength and endurance by ___performing___

(Type)

calisthenics ______for __15__ minutes on ______2______ days per week

(Time) (Frequency)

at a ___light____ intensity.

(Intensity)

As you progress each week, “listen” to your body and decide on 1-2 guidelines that you can slightly increase to overload your muscles and improve your fitness.

EXAMPLE 2:

This week, I will improve my muscular strength and endurance by ____performing__

(Type)

calisthenics ______for __15__ minutes on ______3______ days per week

(Time) (Frequency)

at a ___light____ intensity.

(Intensity)

Now it’s your turn! Set your first weekly goal.

MY WEEKLY GOAL FOR ______/ ______to ______/ ______

month day month day

This week, I will improve my muscular strength and endurance by ______

(Type)

______for ______minutes on ______days per week

(Time) (Frequency)

at a ______intensity.

(Intensity)

Developing My Activity Plan: Part4 – Setting Goals (cont.)

Muscular Strength and Endurance – My Weekly Goal and Log

Exercise 4: Use this sheet to set a new goal every week. As you progress, remember to “listen” to your body and try to slightly increase 1-2 guidelines to overload your muscles.

MY WEEKLY GOAL FOR ______/ ______to ______/ ______

month day month day

This week, I will improve my muscular strength and endurance by ______

(Type)

______for ______minutes on ______days per week

(Time) (Frequency)

at a ______intensity.

(Intensity)

MY MUSCULAR STRENGTH AND ENDURANCE EXERCISE LOG

Directions: Each week choose 8 calisthenics or weight training exercises and write them in this log. Record your set and repetitions in this log up to 5 days per week.

Exercises: / 1. / 2 / 3. / 4. / 5. / 6. / 7. / 8.
Day / Set / Repetitions
1.
2.
3.
1.
2.
3.
1.
2.
3.
1.
2.
3.
1.
2.
3.

Developing My Fitness Plan: Part4 – Setting Goals

Flexibility – Long-term Goal

Exercise 1: Set FITT goals to help you improve your flexibility. Check the guidelines from each column that you will include in your long-term goal.

Flexibility Guidelines

Frequency / Intensity / Time / Type
  • 3-4 days per week
  • 5-6 days per week
/
  • Mild discomfort
/
  • 10-15 seconds
  • 15-30 seconds
  • 30-45 seconds
/ Flexibility Activities
  • Stretching
  • Yoga poses

Modified from National Association of Sport and Physical Education. (2005). Physical Best activity guide: Middle and high school levels, 2nd edition, Champaign, IL: Human Kinetics, p87

Exercise 2: Write the goal you want to complete by the end of the year. This is your long-term goal.

EXAMPLE:

By the final fitness test, I will improve my flexibilityby performing 10 stretches______

(Type)

and hold each until I feel mild discomfort for _30_seconds on __3-5__ days per week.

(Intensity) (Time) (Frequency)

MY LONG-TERM GOAL

By the final fitness test, I will improve my flexibility by ______

(Type)

and hold each until I feel ______for_____ seconds on ______days per week.

(Intensity) (Time) (Frequency)

Developing My Activity Plan: Part4 – Setting Goals (cont.)

Flexibility – Short-term Goal Worksheet

Exercise 3: Set short-term, weekly goals, for developing your flexibility.

First, review your long-term goal. Since this is your initial weekly goal, change the cardiovascular fitness guidelines by decreasing them to make an achievable goal for this week.

EXAMPLE 1:

This week, I will improve my flexibility by ______performing 5 stretches______

(Type)

and hold each until I feel mild discomfort for __10__ seconds on __3__ days per week.

(Intensity) (Time) (Frequency)

As you progress each week, “listen” to your body and decide on 1-2 guidelines that you can slightly increase to overload your muscles and improve your fitness.

EXAMPLE 2:

This week, I will improve my flexibility by ______performing 5 stretches______

(Type)

and hold each until I feel mild discomfort for __15__ seconds on __3__ days per week.

(Intensity) (Time) (Frequency)

Now it’s your turn! Set your first weekly goal.

MY WEEKLY GOAL FOR ______/ ______to ______/ ______

month day month day

This week, I will improve my flexibility by ______

(Type)

and hold each until I feel ______for ______seconds on ______days per week.

(Intensity) (Time) (Frequency)

Developing My Activity Plan: Part4 – Setting Goals (cont.)

Flexibility – My Weekly Goal and Log

Exercise 4: Use this sheet to set a new goal every week. As you progress, remember to “listen” to your body and try to slightly increase 1-2 guidelines to overload your muscles.

MY WEEKLY GOAL FOR ______/ ______to ______/ ______

month day month day

This week, I will improve my flexibility by ______

(Type)

and hold each until I feel ______for ______seconds on ______days per week.

(Intensity) (Time) (Frequency)

MY FLEXIBILITY LOG

Directions: Write in the log the stretches or poses you plan toperform this week. During one of your routines, use a stopwatch or count to yourself how long you hold the stretch/pose and record that number in the log.

Stretch / Pose / Time (seconds)
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

Circle all of the days you performed your flexibility routine.

Mon.Tues.Wed.Thurs.Fri.Sat.Sun.
Developing My Activity Plan: Part 5 – Planning

My Weekly Activity Plan

Directions: Take a moment to plan your activities this week. Use the activities you are including in your goals as well as any lifestyle activities you enjoy. Write the activities in one column and the number of minutes you plan on participating in that activity in the other. Try to plan at least one activity per day. Add your minutes each day and then for the entire week.

MY WEEKLY PLAN FOR ______/ ______to ______/ ______

Day / Activities / # of minutes
EXAMPLE /
  1. Stretching
  2. Jogging
  3. Walk the dog
/ 1.15 minutes
2.30 minutes
3.10 minutes
Subtotal: 55 min.
Monday / Subtotal: ______min.
Tuesday / Subtotal: ______min.
Wednesday / Subtotal: ______min.
Thursday / Subtotal: ______min.
Friday / Subtotal: ______min.
Saturday / Subtotal: ______min.
Sunday / Subtotal: ______min.

TOTAL MINUTES THIS WEEK: ______

Developing My Activity Plan: Part 6 - Reflecting

My Weekly Reflections

Directions: At the end of each week and before you set new goals, answer the questions below.

MY WEEKLY REFLECTIONS FOR ______/ ______to ______/ ______

  1. What did you enjoy most about your workout this week? ______

______

______

  1. What did you enjoy least about your workout this week?

______

______

______

  1. How can you change your workout to make it more enjoyable?

______

______

______

  1. What are some lifestyle changes that you can incorporate in your activity plan this week? (e.g. – eating nutritious foods, watching less television, taking breaks from being inside to go outside, taking short walks, housecleaning breaks)

______

______

______

______

Questions 1-3 fromNASPE. (2005). Physical Best activity guide: Middle and high school levels, 2nd edition, Champaign, IL: Human Kinetics.

Question 4 adapted fromCorbin, C.B. & Lindsey, R. (2007). Fitness for Life, 5thedition, Champaign, IL: Human Kinetics, p117.

Middle/High School Personal Activity Portfolio Rubric

My Activity Portfolio / Exercises
Part 1: My Fitness Profile (10 points)
(5 points)
(5 points) / Exercise 1: Fitness Information (p.2)
  • Collect fitness scores for a baseline
Exercise 2: Rate Yourself! (p.2)
  • Rate performance on fitness scores

Part 2: My Activity Profile (15 points)
(5 points)
(5 points)
(5 points) / Exercise 1: Physical Activity assessment (p.3)
  • Determine current physical activity
Exercise 2: Assessment Points (p.3)
  • Calculate points per question
Exercise 3: Build Your Activity Pyramid! (p.3)
  • Plug points into pyramid

Part 3: Choosing Activities (8 points) / Exercise: My Activities (p.4)
  • Check enjoyable activities
  • Write a reason for each activity

Part 4: Setting Goals (42 points)
(9 points)
(9 points)
(9 points)
(15 points) / Exercise 1: FITT Goals (p.5, p.8, p.11)
  • Select FITT guidelines
Exercise 2: My Long-term Goal (p.5, p.8, p.11)
  • Write a long-term goal
Exercise 3: Short-term Goal Worksheet (p.6, p.9, p.12)
  • Write the initial weekly goal
Exercise 4: My Weekly Goal and Log(p.7, p.10, p.13)
  • Set a new goal each week
  • Log the activities

Part 5: Planning (15 points) / Exercise: My Weekly Activity Plan (p.14)
  • Develop a plan of action each week
  • Plan the activities and time of participation

Part 6: Reflecting (10 points) / Exercise: My Weekly Reflections (p.15)
  • Reflect on the weekly activities

Total Points Possible: 100 / Materials needed:
  1. Fitness Cards (included)
a. Muscular Strength and Endurance
b. Flexibility
  1. Pedometers
  2. Stopwatches

1

Name:______Teacher:______

My Activity Portfolio / Exercises / Points Earned
Part 1: My Fitness Profile / Exercise 1: Fitness Information
Exercise 2: Rate Yourself! / ______
______
Part 2: My Activity Profile / Exercise 1: Physical Activity assessment
Exercise 2: Assessment Points
Exercise 3: Build Your Activity Pyramid! / ______
______
______
Part 3: Choosing Activities / Exercise: My Activities / ______
Part 4: Setting Goals / Exercise 1: FITT Goals
Exercise 2: My Long-term Goal
Exercise 3: Short-term Goal Worksheet
Exercise 4: My Weekly Goal and Log
Subtotals:
Total: / Cardio. MS&E Flex.
______
______
______
______
______+ ______+ ______
=
______
Part 5: Planning / Exercise: My Weekly Activity Plan / ______
Part 6: Reflecting / Exercise: My Weekly Reflections / ______
Total Points: / ______

Student Grade Report

Comments:

Textbook Resources

Corbin, C. B. and Lindsey, R. Fitness for Life, 5th edition. Champaign, IL: Human Kinetics, 2007.

National Associate for Sport and Physical Education, Physical best activity guide: Middle and high school levels, 2nd edition,Champaign, IL: Human Kinetics, 2005.

Rainey, D. L. and Murray, T. D. Foundations of Personal Fitness, Teacher Wraparound edition.New York: Glencoe/McGraw-Hill, 2005.

Internet Resources

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