Grade Six Personal Fitness Portfolio
My Activity Portfolio
Student Name:___________________ Teacher:_______________
Developing My Activity 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 Assessment |Pre-Test |Trial 1 |Trial 2 |Post-Test |Best Score |
|Fitness Components | |Results | | |Results | |
|Cardiovascular Fitness |PACER | | | | | |
| |One Mile Run | | | | | |
| |Walk Test | | | | | |
|Muscular Strength & |Push-Up | | | | | |
|Endurance | | | | | | |
| |Curl-Up | | | | | |
| |Modified | | | | | |
| |Pull-Up | | | | | |
| |Flexed Arm Hang | | | | | |
|Flexibility |Back-Saver | | | | | |
| |Sit and Reach | | | | | |
| |Trunk Lift | | | | | |
| |Shoulder Stretch | | | | | |
Exercise 2: Rate yourself! Look at your Pre-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 = Rookie 5 = Amateur Athlete 10 = Pro Athlete |
|Cardiovascular Fitness |(1 2 3 4 5 6 7 8 9 10) |
|Muscular Strength & Endurance |(1 2 3 4 5 6 7 8 9 10) |
| |(1 2 3 4 5 6 7 8 9 10) |
|Flexibility | |
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/day B. 1-2 hours/day C. 2-3 hours/day D. 3+ hours/day
[pic]
2. I participate in muscular strength and endurance activities such as weight training or calisthenics on…
A. 1 day/week B. 2 days/week C. 3-4 days/week
3. I work on my flexibility by stretching or participating in yoga on…
A. 1 day/week B. 2 days/week C. 3+ days/week
4. I perform cardiovascular activities such as bicycling, running, dancing and aerobics or play active sports like soccer or basketball on…
A. 1 day/week B. 2-3 days/week C. 4-5 days/week
5. I engage in lifetime physical activities such as walking, climbing stairs, yard work, walking a pet, housecleaning, or cleaning dishes…
A. < 15 min/day B. 15-30 min/day C. 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: Part 3 – 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 |Backpacking |
|Bicycling |Badminton |
|Dancing |Baseball |
|Hiking |Basketball |
|Jogging |Bowling |
|Jumping Rope |Canoeing |
|Running |Football |
|Swimming |Golf |
|Walking |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: Part 4 – Setting Goals
Cardiovascular Fitness – Long-term Goal
Exercise 1: Set FITT goals to help you improve 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 |Light |20-30 minutes |Cardiovascular Fitness activities (make 2 |
| | | |choices) |
|5-6 days per week |Moderate |30-45 minutes | |
| | | |______________ |
| |Vigorous |45-60 minutes | |
| | | |______________ |
| | | | |
| | | |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 fitness by 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 fitness by _______________
(Type)
__________________ for ____________ minutes on _______________ days per week
(Time) (Frequency)
at a _______________ intensity.
(Intensity)
Developing My Activity Plan: Part 4 – 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 fitness by _______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 fitness by _______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 fitness by ________________________________
(Type)
_________________ for _______________ minutes on __________________ days per week
(Time) (Frequency)
at a _______________ intensity.
(Intensity)
Developing My Activity Plan: Part 4 – 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 fitness by ________________________________
(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 |
| | | | |
|2-3 days per week |Light |20-30 minutes |Muscular Strength and Endurance activities |
| | |(1-2 sets) |(make 1 choice) |
|4-5 days per week |Moderate | | |
| | |30-45 minutes |______________ |
| |Vigorous |(2-3 sets) | |
| | | |Active Sports |
| | |45-60 minutes | |
| | |(3 sets) | |
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 endurance by ______
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 endurance by ______
(Type)
____________________ for _____________ minutes on ____________ days per week
(Time) (Frequency)
at a _______________ intensity.
(Intensity)
Developing My Activity Plan: Part 4 – 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: Part 4 – 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.
|Exercise|1. |2 |
|s: | | |
| |1. | | |
| |2. | | |
| |3. | | |
| | | |Flexibility Activities |
|3-4 days per week |Mild discomfort |10-15 seconds | |
| | | |Stretching |
|5-6 days per week | |15-30 seconds | |
| | | |Yoga poses |
| | |30-45 seconds | |
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 flexibility by 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: Part 4 – 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: Part 4 – 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 to perform 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 | | |
| |Stretching |15 minutes |
| |Jogging |30 minutes |
| |Walk the dog |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? ________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
2. What did you enjoy least about your workout this week?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
3. How can you change your workout to make it more enjoyable?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
4. 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 from NASPE. (2005). Physical Best activity guide: Middle and high school levels, 2nd edition, Champaign, IL: Human Kinetics.
Question 4 adapted from Corbin, C.B. & Lindsey, R. (2007). Fitness for Life, 5th edition, 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) |Exercise 1: Fitness Information (p.2) |
| |Collect fitness scores for a baseline |
|(5 points) |Exercise 2: Rate Yourself! (p.2) |
| |Rate performance on fitness scores |
| | |
|Part 2: My Activity Profile (15 points) | |
|(5 points) |Exercise 1: Physical Activity assessment (p.3) |
| |Determine current physical activity |
|(5 points) |Exercise 2: Assessment Points (p.3) |
| |Calculate points per question |
|(5 points) |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) |Exercise 1: FITT Goals (p.5, p.8, p.11) |
| |Select FITT guidelines |
|(9 points) |Exercise 2: My Long-term Goal (p.5, p.8, p.11) |
| |Write a long-term goal |
|(9 points) |Exercise 3: Short-term Goal Worksheet (p.6, p.9, p.12) |
| |Write the initial weekly goal |
|(15 points) |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: |
| |Fitness Cards (included) |
| |a. Muscular Strength and Endurance |
| |b. Flexibility |
| |Pedometers |
| |Stopwatches |
|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 | |Cardio. MS&E Flex. |
| | | |
| |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: | |
| | |________________ |
| | | |
|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
-----------------------
C
LPA
My Activity Pyramid:
Example:
MSE
F
S
................
................
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