MY PERSONAL FITNESS PLAN - Quia
_________’s
PERSONAL FITNESS PLAN
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Name_________________________Per___
Teacher___________________
Quarter_____ Year____
MY PERSONAL FITNESS PLAN CONTRACT
Fitness Contract for Self
I, _____________________________, am going to make a commitment to helping build lifelong fitness and nutrition habits that will aid me in sustaining a long, healthy lifestyle. I will make an attempt to follow most, if not 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 measurable goals. My activities will be ones that I can consistently incorporate into my current lifestyle. I will do my very best to keep fitness logs so that I can actually see if I am achieving the guidelines of my fitness plan as well as seeing improvements in my overall fitness.
Benefits of a Fitness Plan
In this section, you are going to list 5 reasons why it is important for YOU to design and follow a fitness plan.
1.
2.
3.
4.
5.
Fitness Plan Project
When you complete this project, you will accomplish the following:
• Setting specific short-term and long-term fitness goals
• Identify fitness activities that will help you accomplish your goals
• Determine how often, how hard and how long you will do the activities in a proposed calendar
• Track your progress in an actual calendar
• Compare what you planned to what you accomplished
Fitness Plan Questions
A. What are 2 things that you think you can do to make sure you stay motivated to execute your fitness plan?
1.
2.
B. What are 2 BIG obstacles that you think will stand in your way from consistently following your fitness plan?
1.
2.
I understand the conditions of my fitness plan and will do my best to incorporate this plan into my daily life.
_____________________________________________ __________
Student Signature Date
_____________________________________________ __________
PARENT Signature Date
Personal Fitness & NUTRITION Questionnaire
FITNESS ASSESSMENT
1. Rate your overall activity level
Sedentary Moderately Active Active Very Active
2. What exercise, if any, do you currently do outside of PE class?
3. How would you rate your current muscular strength/endurance level?
Not very strong Moderately Strong Strong Very Strong
4. How would you rate your current cardiovascular fitness level. Basically, when you perform cardiovascular activities like running, cycling, swimming, etc. how is your fitness?
Very low Fair Average Good Excellent
5. How flexible are you?
Not at all Somewhat Very Flexible
6. How would you rater your experience with exercise?
Beginner Intermediate Advanced
7. Do you exercise regularly?
I have never exercised regularly
I am currently starting a program
I used to exercise regularly and am starting back on a program
I exercise regularly
8. List your “problem” body parts (areas where you think you are over fat, over or under developed. These are areas that you would put some focus on if you had the chance to start a program.
9. What are your fitness goals? (circle all that apply)
Appearance Cardiovascular endurance Reduce body fat Get more flexible
General Health Muscular definition Muscle size Muscle strength
Self-esteem or confidence Speed Sports Performance Reduce my stress level
Tone and shape my body Lose weight Improve posture Medical reasons
10. Where do you perform most of your fitness activities?
Home Outside Fitness Facility (gym, health club, pool, etc.)
11. What equipment do you have available on a regular basis? (circle all that apply)
Nothing Free Weights (dumbbells, etc.) Weight machines Treadmill or other cardio home machines Resistance balls or other core home equipment Resistance Bands Exercise Videos Jump Ropes
Bicycle, Skateboards, Roller Blades, other
12. What time of day can you do most of your exercise?
Any time Morning Afternoon Evening
13. Which of the following are your personal obstacles in adopting a regular fitness program?
a) Intimidated and embarrassed when I exercise e) I get bored pretty easily when I exercise
b) I can’t really find the time to exercise f) I have to exercise alone
c) I get frustrated because I don’t see results right away g) My exercise setting does not meet my needs
d) Family obligations h) I do not have personal obstacles, I am lazy
14. How would you rate your overall fitness?
Not fit at all Needs a lot of improvement Somewhat satisfied Decent Excellent
NUTRITION ASSESSMENT
1. Rate your eating habits? (Your ability to balance what you eat)
Excellent Very Good Good Poor
2. Have you ever researched how to balance your diet? Why/Why Not?
3. Do you know how many calories you should eat every day?
4. Do you know what your daily intake percentages should be for different nutrients?
5. a) How often do you read food labels?
All the time* Sometimes* Never
*b) What do you look for when you read food labels?
6. In your opinion, what 2 things could you do to improve your eating habits?
7. If you wanted to find out more about how to eat healthier, what two types of people do you think you could talk to?
FITNESS ASSESSMENT QUESTIONS
Please answer the following questions in complete sentences. There are no right or wrong answers.
1. Currently, how would you rate your own fitness level from 1 to 10 with 10 being the highest ranking? Explain your ranking. Are you satisfied with your fitness level? Why or why not?
2. What sports or fitness activities do you enjoy participating in and why?
3. What type of fitness activities/sports do your parents/guardians participate in?
4. How would you rate your overall nutrition from a 1-10 with 10 being the highest rating (good eating)? Explain your ranking. Are you satisfied with your overall nutrition balance? Why/why not?
5. Which one of the Fitness Components do you need to improve the most? Why?
6. Which one of the Fitness Components do you feel is the strongest? Why?
7. If you had to select ONE thing about nutrition that you could improve, what would it be? Why?
FITNESS PLAN BRAINSTORMING SHEET
By filling out this worksheet, you will be able to start thinking about what you might want to adopt in your Fitness Plan. This worksheet is intended to help you visualize your strengths and weaknesses, good and bad habits, motivation strategies, activities that you enjoy as well as general warm-up and cool-down exercises. When designing your Fitness Plan, you will end up using the information on this worksheet as the substance.
What are your 2 fitness strengths ___________________ ___________________
What are your 2 fitness weaknesses ___________________ ___________________
What are two habits about working out you are proud of?
_______________________________________ _____________________________________
What are two habits about working out you want to change?
_______________________________________ _____________________________________
What are two habits about your nutrition you are proud of?
_______________________________________ _____________________________________
What are two habits about your nutrition you want to change?
_______________________________________ _____________________________________
Cardiovascular Exercises Cool-down Activities/Exercises 1. _________________________________ 1. ___________________________
2. _________________________________ 2. ___________________________
3. _________________________________ 3. ___________________________
CHALLENGES/OBSTACLES TO STAY MOTIVATED
1. ______________________
Muscular Strength/Endurance* Exercises
1. _________________________________ 2. ______________________
2. _________________________________ 3. ______________________
3. _________________________________ STRATEGIES TO STAY MOTIVATED
*At the middle school level, MS and ME are very similar 1. ___________________________
in terms of training. Most activities used to build MS
are also used to build MS. 2. ___________________________
Flexibility/Stretching Exercises 3. ___________________________
1. _________________________________
Body Composition/Nutrition Goals
2. _________________________________ Goal 1 ___________________________
3. _________________________________
Goal 2 ___________________________
WARM-UP ACTIVITIES/EXERCISES
Goal 3 ___________________________
1. _________________________________
2. _________________________________
3. _________________________________
FITNESS PLAN WORKSHEET
Goals, Activities, FITT and Recognizing Obstacles
A very important aspect of designing your personalized fitness plan is to set fitness goals. The goals that you establish should take into account your current fitness level as well as where you would like your level of fitness to be. Well written goals will drive your activity selection and FITT (See below for description) formula.
WHAT CRITERIA SHOULD YOU FOLLOW TO SET GOALS
* *
* *
* *
*
CARDIOVASCULAR FITNESS (MILE RUN)
Fastest Time Ever: When: Fall Time: End of year/Spring:
|Short Term Goal | |
|(Theme: Mile Run) | |
|Activity 1 | |
|Activity 1 FIT |F I T |
|Activity 2 | |
|Activity 2 FIT |F I T |
|Activity 3 | |
|Activity 3 FIT |F I T |
|Long Term Goal | |
|Possible Obstacles | |
MUSCULAR STRENGTH/ENDURANCE FITNESS (PUSH-UPS)
FitnessGram: When: Fall Scores: End of year/Spring:
|Short Term Goal | |
|(Theme: Push-ups) | |
|Activity 1 | |
|Activity 1 FIT |F I T |
|Activity 2 | |
|Activity 2 FIT |F I T |
|Activity 3 | |
|Activity 3 FIT |F I T |
|Long Term Goal | |
|Possible Obstacles | |
MUSCULAR STRENGTH/ENDURANCE FITNESS (CHOICE)
Most: When: Fall: End of year/Spring:
|Short Term Goal | |
|(Theme: Any) | |
|Activity 1 | |
|Activity 1 FIT |F I T |
|Activity 2 | |
|Activity 2 FIT |F I T |
|Activity 3 | |
|Activity 3 FIT |F I T |
|Long Term Goal | |
|Possible Obstacles | |
FLEXIBILITY FITNESS (SIT AND REACH)
FitnessGram: When: Fall: End of year/Spring:
|Short Term Goal | |
|(Theme: Sit & Reach) | |
|Activity 1 | |
|Activity 1 FIT |F I T |
|Activity 2 | |
|Activity 2 FIT |F I T |
|Activity 3 | |
|Activity 3 FIT |F I T |
|Long Term Goal | |
|Possible Obstacles | |
Looking at your information above, can you realistically commit to this fitness plan? If not, then you need to make modifications prior to beginning the plan.
ACTIVITY EXPANSION-
APPLY THE FITNESS PRINCIPLES, WARM-UP, COOLD-DOWN AND OBSTACLES
SEE GLOSSARY (BELOW) IF YOU ARE UNSURE OF WORDS
Choose which component goal you are going to focus on – circle one
Mile Run Pushups Sit and Reach Choice
List the three activities that you are using to help accomplish your chosen goal
_________________/__________________/_________________
ACTIVITY #1: _________________________________________________
Warm up: ______________________________________________________
Frequency: ________________________
Intensity: _______________________* Time: ________________________
Specificity: _____________________________________________________
Progression: ____________________________________________________
Overload: ______________________________________________________
Cool Down: _____________________________________________________
Possible Obstacles:________________________________________________
ACTIVITY #2: _________________________________________________
Warm up: ______________________________________________________
Frequency: ________________________
Intensity: _______________________* Time: ________________________
Specificity: _____________________________________________________
Progression: ____________________________________________________
Overload: ______________________________________________________
Cool Down: _____________________________________________________
Possible Obstacles:________________________________________________
ACTIVITY #3: _________________________________________________
Warm up: ______________________________________________________
Frequency: ________________________
Intensity: _______________________* Time: ________________________
Specificity: _____________________________________________________
Progression: ____________________________________________________
Overload: ______________________________________________________
Cool Down: _____________________________________________________
Possible Obstacles:________________________________________________
Glossary of Terms:
• FIT Formula: Frequency; Intensity; Time.
• Frequency: how often you do an activity
• Intensity: how hard you do an activity. Usually measured by using Heart Rate Zone or RPE scale for cardiovascular activities and weight and speed for muscular strength/endurance activities.
• Specificity: choosing the right type of activities that specifically match your activity goal. For example, if you want to improve how many push-ups you do, you need to build the muscles in your arms and chest, not legs.
• Progression: increase the frequency, intensity and/or duration over periods of time in order to improve. For example, if you wanted to improve your mile time, maybe you start with all runs in your Target Heart Rate Zone then progress into runs where you are pushing every other lap into Zone 3 and Zone 4 to improve your speed and endurance.
• Overload: work hard enough and long enough at intensity levels that overload your body, above resting conditions to bring about improvement. For example, if you can lift 10lb. weights pretty easily for a long time, then you probably should lift a weight that causes you to struggle slightly.
• Recovery: Recovery is as important as the workouts themselves. Your muscles need to recuperate and have time to grow back stronger. For cardiovascular workouts consider a resting period of 24 hours between workouts. For muscular strength and endurance activities consider 24-48 hours rest per large muscle group that was focused on. For flexibility exercises, consider 24 hours or less of rest between workouts.
• Rest between sets (MS/ME) – If your goal is to increase your strength you should be doing 1-8 reps of a heavier weight (relative to student), and resting up to 2 minutes between sets. If your goal is growth you should be doing 8-15 reps per set with a moderate weight (relative), and resting about 1 minute between sets. If your goal is endurance (tone), then you should be doing a lightweight workout (relative) consisting of 15 reps or more, and resting for less than 60 seconds between sets.
• Muscular Strength: Muscular strength is ability of a muscle to exert a maximal force through a given range of motion or at a single given point.
• Muscular Endurance: Muscular Endurance refers to the capacity of a muscle to exert a submaximal force through a given range of motion or at a single point over a given time.
• Cardiovascular Endurance: Cardiovascular Endurance is the ablity to continue training the cardiovascualr system for a period longer than twenty minutes (on average).
• Flexibility: Flexibility is the ability of a joint to move through a full range of motion.
• Body Composition: Body Composition is the ratio of lean body mass to fat body mass.
• WHEN USING WEIGHTS AS PART OF AN EXERCISE PROGRAM, REMEMBER THAT ALIGNMENT OF THE SPINE & JOINTS ALONG WITH PROPER BREATHING, USING FULL RANGE OF MOTION, AVOIDING EXTRA MOVEMENTS AND CHOOSING THE APPROPRIATE EXERCISES AND WEIGHT CAN HELP LEAD TO A SUCCESSFUL WORKOUT!
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