MY Personal fitness improvement plan

PHASE 2

Physical Education Class

DUE ______

In Phase 1, your first draft of a fitness plan, you were asked to create a basic fitness improvement plan that met two general objectives things:

1) increase overall activity time AND2) Maintain OR improve the four areas of fitness Aerobic Capacity, Muscular Endurance, Muscular Strength, Flexibility

Some of you made really good plans well thought out and specific. Some of you were REALLY general which was okay or then. Some of you lost points and common mistakes were listing components of fitness you wanted to work on without listing any specific exercises to help that component, saying things like “to do arm exercises with weights” but that could mean a 100 things and many of you mixed up what tests helped what component. In addition, most of you forgot to include the amount of time, number of sets and repetitions (such as 3 sets of 10 push ups or run for 10 minutes, etc)

This report card, you also spent time on Training Heart Rate, FIT principal , and SMART Goals

Fitness Component Tested / What did we do to test it
Aerobic Capacity / Pacer and Mile walk/run
Muscular Strength / Right angle push ups
Muscular Endurance / Martial Curl Ups
Hamstring Flexibility / Modified Sit and Reach
Lower Back Function / Trunk Lift

This time you are to create a specific plan for YOU on a chart listed below. You may TYPE on this paper or RE-CREATE.

You may email, share or hand in your work but only hand in GOOD COPIES.

You are to identify what you are going to do during the first 5 minutes of class after you get changed AND during Choice days.

Make sure all of the activities help reach a goal

Fitness Component / Exercise(s) used to test component / My most recent Score on this test / What I NEED to Pass the test / What I want to get the next test (Medium term goal amount) / What I want to get by May (long term goal amount) / Short term SMART OBJECTIVE
Word it completely with all parts of SMART
For a short term goal that will help you reach your medium term and long term goal numbers
Aerobic Capacity / Pacer/ Mile walk/run
Muscular Strength / Right Angle Push Ups
Muscular Endurance / Partial Curl Ups
Hamstring Flexibility / Modified Hurdle
Lower Back Function / Trunk Lift

What am I going to do IN SCHOOL in addition to what Mr. Corabi asks me to do (my independent choice)

When I first come into the gym AND when I have choice time (not the entire choice time if you do not want)

* = remember if you need to or want to increase flexibility, you should be stretching at the end of class/activities

You do not need to fill all the rows

Exercise/activity / Helps this component of fitness / Start of class OR Choice day? / Days per week (if at start of class) / Time allotted or number of reps / Approximate Intensity (THR %)