The Introduction

Introduction

Research suggest that creating a plan for fitness that includes goals for improvement, self-evaluation of fitness levels, and a variety of activities leads to improved personal health and fitness.

The Assignment

Today’s Outcome

Checklist: Explore requirements for this assignmentDecide on the format for your projectCreate Activity Log and Print Out

Students will design a personalized, physical activity plan, which includes fitness goals in order to gain health benefits.

• LOOK FOR THIS ICON! This will remind you to insert info into plan.

Your Assignment

• Create a Fitness Plan that will lead to or maintain a healthy levels of fitness.

• A effective plan includes the following: – A self-assessment of all fitness in all five

areas of health-related fitness. – A set of goals for improvement in each area

of fitness. – A plan for activity to be completed that will

help you reach those goals. – A plan for re-assessing your levels of

fitness throughout your plan. – A way to log your activities. You will develop

your own Personal Activity - List of Resources used to create the plan.

Step #1

Step #1

• Identify and define the Five components of Health-related fitness (This will be the start of your plan. Choose your format…PowerPoint, Prezi, Paper, Other?)

• Use the following links to research your answer:

– Arlington Schools define fitness– Defining Health-related compon

ents.

– Health and Fitness Survey– Fitness Vocabulary Flashcards. – KidsHealth: Keeping Fit and Ha

ving Fun – Rewards and Benefits of Exerci

se Step #2

Step 2: Measuring Fitness

• Wait on this. We will complete testing this week. Although you may decide to create the template in your project.

• Create a record of your most recent fitness scores. See your HPE teachers if you need help with your scores.

• See below site for more information about the fitness test.

– How Fit are You? – FitnessGram basics– Valuable information about fit

ness testing.

Testing Instructions

FITNESSGRAM® Testing Instructions

• Cardiovascular Endurance Assessments– PACER test (this week)– One Mile Run (will complete weekly)

• Muscular Strength and Endurance– Push Ups (will complete this week)– Cadence Curl Ups (Completed)

• Flexibility– Back Saver Sit and Reach (Completed)

• Body Composition– BMI (height/weight)Will find and record this week.

Healthy Fitness Zones

• Visit our website (http://rshspersonalfitness.wikispaces.com/Fitnessgram+Link) and complete the following:

1. Read the article on Healthy Fitness Zone. (In your own words, explain the following terms: Healthy Fitness Zone (HFZ), Needs Improvement, and Needs Improvement - Health Risk.

2.Explore the Healthy Fitness Zone chart located in the file. Check out the zone you will aim for with this week’s testing.

Step #3

Step #3: Setting Fitness Goals

• Develop at least 3 short-term and long-term goals for each area of fitness. Timelines are an excellent way to show how your goals progress.

• Use the following sites for information on setting realistic fitness goals:– Setting Fitness Goals– Rule of 10 for setting fitness goals

Step #4

Step #4: Building a Program

• Use the following websites to help start to design a program of activities to meet your goals:– BAM: Body and Mind– Fitness Activities for Individuals with

Disabilities– KidsHealth: Food and fitness. – American Heart Association– Get Active Stay Active– Walk Smart Virginia– CDC: Physical Activity for Everyone– Weight Lifting for Teens– Teen Strength Training Information

Getting Started

Getting Started

• Beginners Guide to Fitness and Exercise

• Exercise Myths •

A Hodge-Podge of Topics on Exercise and Fitness.

Activity Choices

Activity and Exercise Choices

• How about Core Fitness? • Core Exercises• Core Exercises with Fitness Ball• Weight Training Basics• Weight Training: Improving your m

uscular fitness• Focus on Flexibility• 4 Elements of Rounded Routine• Finding Time for Activity

More Activity Choices

Activity and Exercise Choices

• What is Pilates?• Killer Abs• Getting Fit Outdoors• What is Interval Training?• Tips for Interval Training• How to stretch your muscl

es?

Step #5

Step #5: Using the FITT Principle

• The FITT Principle is an excellent way to plan your activity schedule. It allows you to make clear what schedules should look like. Use the below website to help you better understand how to use the Principle.

– Defining the FITT Principle– Using FITT Principle in planning

a program.

Step #6

Step #6: Designing your own PE Activity Log

• This Activity Log will become your New Activity Log for PE Homework. Make sure to include the following: – Printable format.– Work for at least five days a week

for 3 weeks. Project due by Oct. 24th!!!!!

– **** YOU MUST HAVE 3 WEEKS DOCUMENTED!

– Includes activities that address all five areas of Health-related fitness.

• Options:– Blank Template– Creating an activity journal.

The Evaluation

Don’t Forget!!!!

• Save everything to your H Drive!

• Want to add a printer? Click here for directions:

The Evaluation

Category 4 3 2 1

Internet Use

Successfully uses suggested internet links to find information and navigates within these sites easily without assistance.

Usually able to use suggested internet links to find information and navigates within these sites easily without assistance.

Occasionally able to use suggested internet links to find information and navigates within these sites easily without assistance.

Needs assistance or supervision to use suggested internet links and/or to navigate within these sites.

Organization

Information is very organized with well-constructed pages and detail on each part of the plan.

Information is organized with well-constructed.

Information is organized, but some parts are not well-constructed.

The information appears to be disorganized.

Assessment

and Fitness Goals

Fitness goals are clearly based on results of self-assessment with realistic goals set for future improvement.

Fitness goals are based on self-assessment with some goals for improvement.

Fitness goals are set for future improvement.

Fitness goals are not a part of the plan.

Personal Activity Log

Log is well-planned giving attention to using the FITT Principle and the rule of 10.

Log is planned and uses the FITT Principle.

Log is planned but does not apply FITT Principle or use of the rule of 10.

Log is not planned well and does not address the FITT Principle or the rule of 10.

Resources

Uses at least 12 websites in researching for plan.

Uses at least 10 websites in researching for plan.

Uses at least 8 websites in researching for plan.

Uses at least 6 websites in researching for plan.

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