Sara Lee S Personal Fitness Plan

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Name: ______Period: ____ Date: ______

My 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 do my best to follow 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 measureable goals. My activities will be ones that I can consistently incorporate into my current lifestyle. I will keep fitness logs so that I can 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.

______

Student (Print First and Last Name)

______

Student SignatureDate

______

Parent SignatureDate

______

Teacher’s SignatureDate

Rubric Score: ______

Personal Fitness Questionnaire

Helping to identify strengths and weaknesses

1. How would you rate your overall activity level?

2. How would you rate your overall fitness?

3. Do you exercise regularly?

4. How would you rate your experience with exercise?

5. Rate how your environment at home: encourages fitness as an important part of YOUR lifE?

6. How would you rate your current cardioRESPiATORY fitness leveL?

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

8. How would you rate your current muscularendurance level?

9. How Flexible are you?

10. HOW OFTEN DO YOU EXERCISE PER WEEK OUTSIDE OF PE CLASS?

11. HOW OFTEN DO YOUR PARENTS EXERCISE PER WEEK?

12. HOW WOULD YOU RATE YOUR EATING HABITS?

13. HOW OFTEN DO YOU READ FOOD LABELS?

14. DO YOU KNOW HOW MANY CALORIES YOU ARE SUPPOSED TO EAT?

15. HOW WOULD YOU RATE YOUR OVERALL NUTRITION (FOOD CHOICE AND CALORIE INTAKE)

16.DO YOU KNOW WHAT THE FIVE FOOD GROUPS ARE?

TOTAL POINTS HERE: ______

0-16 = sedentary, not making the best lifestyle choices

17-30 = slightly active, could make better lifestyle choices

31-45 = often makes good choices, but is not always consistent

46-61 = makes good choices, living a healthy lifestyle

Rubric Score: ______

Personal Fitness Plan Pre-Assessment

Name: ______Period: __1__ Date: ______

INSTRUCTIONS: Please answer the following by using your Assessment Cards. Please put quality thought and effort into each of your answers. You will need to review the following charts to complete this section:

-Fitnessgram Standards for the Healthy Fitness Zone Chart

-Fitnessgram PACER Conversion Chart

Part A – Fitness Component Evaluation

Write your scores and circle yes or no to indicate if you are in the Healthy Fitness Zone (HFZ). Flexibility is either pass or fail.

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. How many of the 6 Fitnessgram assessments were you in the HFZ? ______

*You have to pass 5 of the 6 Fitnessgram assessments to pass the test.

Part C – Fitness Evaluation

Circle the Fitness Component(s) that you need to improve on the most and the ones you need to improve on the least.

IMPROVE on the MOST (Weaknesses)IMPROVE on the LEAST (Strengths)

a. Body Composition a. Body Composition

b. Flexibility b. Flexibility

c. Trunk Lift c. Trunk Lift

d. Muscular Strength d. Muscular Strength

e. Muscular Endurance e. Muscular Endurance

f. Aerobic Capacity f. Aerobic Capacity

Rubric Score ______

Fitness Goal Planning Sheet

Name: ______Period: 1 Date: ______

What are your fitness goals? Mark all that apply.

__ Improve Cardiorespiratory Endurance __Reduce Body Fat for BMI

__General Health__ Improve Flexibility in Hamstrings

__ Improve Muscular Definition __ Improve Muscular Strength

__ Improve Muscular Endurance __Sports Performance__Reduce Stress

__Lose Weight__Medical Reasons __Self-Esteem/Confidence

(I don’t know is not an answer)

Other______

Questions that will help you toward setting goals.

1. Where will you perform most of your fitness activities? (Circle your answers)

Home Inside /Outside Fitness Facility (gym, health club, pool, etc.) Physical Education Class

2. What time of day can you do most of your exercise? (Circle your answer)

Any timeMorning (6AM-11:59AM)Afternoon (12PM-5:59PM)Evening (6PM-9PM)

1. What equipment do you have available on a regular basis including School?

(Circle all that apply)

NothingFree Weights (dumbbells, etc.)Weight machinesBroom Stick

Treadmill or other cardio home machines Hula Hoops/HoopsConesChairs/Bench

Resistance Bands Exercise VideosJump RopesBicycle, Skateboards, Roller Blades

Med BallsTowelsStability BallMat

Other (explain) ______

4. Which of the following are your personal obstacles in adopting a regular fitness program? (Circle all that apply)

1. Intimidated and embarrassed when I exercise e. I get bored pretty easily when I exercise
2. I can’t really find the time to exercise f. I have to exercise alone
3. I get frustrated because I don’t see results right away g. Family obligations
4. My exercise setting does not meet my needs. 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?

Rubric Score ______

SET YOUR GOALS

Write your SMART goals, Specific, Measureable, Achievable, Realistic and Timely. Write on a separate sheet of paper if you need more space. Use the page 7 to help or go to

1. Write your cardiorespiratory endurance goal here: (PACER)

______

2. Write your muscular strength goal here: (PUSH-UPS)

______

3. Write your muscular endurance goal here: (CURL-UPS)

______

4. Write your flexibility goal here: (SIT AND REACH/TRUNK LIFT)

______

5. Write your body composition goal here: (BMI)

______

Rubric Score ______

SELECT ACTIVITIES

Now that you have your goals written down. It is time to select activities. Choose activities that develop all 5 health related components, select activities that you will support and commit to doing during the dates you don’t have PE.Write down 4 exercises in each box below. See sample exercise page (class handout), select exercises and cool-down stretches that you can do and commit to do. Use this link to understand types of stretches We will do dynamic warm up in class, pay attention to their names and what they stretch.

Rubric Score ______

Applying the Principles of Training

Extra Credit for 7th grade

SEE Glossary of Terms to COmPlETE

CARDIORESPIRATORY ENDURNACE (CR)

ACTIVITY EXPANSION

Choose ONE activity (exercise) from the cardiorespiratory category on your Activity Sheet

Write a CARDIORESPIRATORY SHORT TERM GOAL (1-3 months): ______

Write a CARDIORESPIRATORY LONG TERM GOAL (4-6 months): ______

Proper Name of the CARDIO ACTIVITY: ______

Week 1 F.I.T.T

Frequency = ______days/week How often (days/week) are you going to do this activity?

Intensity = _____-____Beats per minute (BPM) How hard? What Heart Rate (HR) range will your workout be in?

Time = ______min How long?

Type=______type of activity that you chose to perform to meet a specific goal

PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING THAN WEEK 1 BY ADJUSTING ANY COMBINATION OF THE FREQUENCY, INTENSITY,TYPE OR TIME.

Week 2 F.I.T.T

Frequency = ______days/week How often (days/week) are you going to do this activity?

Intensity = _____-____BPM How hard? What Heart Rate (HR) range will your workout be in?

Time = ______min How long?

Type=______type of activity that you chose to perform to meet a specific goal

MUSCULAR STRENGTH (MS)

ACTIVITY EXPANSION

Choose ONE activity (exercise)from the cardiorespiratory category on your Activity Sheet

Write a MS SHORT TERM GOAL (1-3 months):

______

Write a MS LONG TERM GOAL (4-6 months): ______

Proper Name of the CARDIO ACTIVITY: ______

Week 1 F.I.T.

Frequency = ____days/week How often (days/week) are you going to do this activity?

Intensity = _____Rated Perceived Exertion (RPE)How hard? What is the RPE (1-10 Scale) for this exercise? See your fitness/activity log for RPE

Sets = ____ Repetitions: ____ Weight:______

Time = ____min How long?

Type=______type of activity that you chose to perform to meet a specific goal

PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING THAN WEEK 1 BY ADJUSTING ANY COMBINATION OF THE FREQUENCY, INTENSITY,TYPE OR TIME.

Week 2 F.I.T.

Frequency = ____days/week How often (days/week) are you going to do this activity?

Intensity = _____Rated Perceived Exertion (RPE)How hard? What is the RPE (1-10 Scale) for this exercise? See your fitness/activity log for RPE

Sets = ____ Repetitions: ____ Weight:______

Time = ____min How long?

Type=______type of activity that you chose to perform to meet a specific goal

MUSCULAR ENDURANCE (ME)

ACTIVITY EXPANSION

Choose ONE activity (exercise)from the cardiorespiratory category on your Activity Sheet

Write a ME SHORT TERM GOAL (1-3 months): ______

Write a ME LONG TERM GOAL (4-6 months): ______

Proper Name of the CARDIO ACTIVITY: ______

Week 1 F.I.T.

Frequency = ____days/week How often (days/week) are you going to do this activity?

Intensity = _____Rated Perceived Exertion (RPE)How hard? What is the RPE (1-10 Scale) for this exercise? See your fitness/activity log for RPE

Sets = ____ Repetitions: ____ Weight:______

Time = ____min How long?

Type=______type of activity that you chose to perform to meet a specific goal

PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING THAN WEEK 1 BY ADJUSTING ANY COMBINATION OF THE FREQUENCY, INTENSITY,TYPE OR TIME.

Week 2 F.I.T.

Frequency = ____days/week How often (days/week) are you going to do this activity?

Intensity = _____Rated Perceived Exertion (RPE)How hard? What is the RPE (1-10 Scale) for this exercise? See your fitness/activity log for RPE

Sets = ____ Repetitions: ____ Weight:______

Time = ____min How long?

Type=______type of activity that you chose to perform to meet a specific goal

FLEXIBILITY (FLEX)

ACTIVITY EXPANSION

Choose ONE activity (exercise)from the Flexibility category on your Fitness Plan Brainstorming Sheet.

Write a FLEX SHORT TERM GOAL (1-3 months): ______

Write a FLEX LONG TERM GOAL (4-6 months): ______

Proper Name of the CARDIO ACTIVITY: ______

Week 1 F.I.T.

Frequency = ____days/week How often (days/week) are you going to do this activity?

Intensity = _____

Time = ____ seconds per stretch______sets

Type=______type of activity that you chose to perform to meet a specific goal

PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING THAN WEEK 1 BY ADJUSTING ANY COMBINATION OF THE FREQUENCY, INTENSITY, TYPE OR TIME.

Week 2 F.I.T.

Frequency = ____days/week How often (days/week) are you going to do this activity?

Intensity = _____

Time = ____ seconds per stretch______sets

Type=______type of activity that you chose to perform to meet a specific goal

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