Fitness Program Design

Introduction

Congratulations!  

You are a finalist for the strength and conditioning coach of the New York Giants.  Last year they had a number of injuries to their wide receivers.  Your job is to make sure the receivers are in shape this year to prevent injuries this year.  You need to submit a fitness plan that will help the team get in shape.

Task

The head coach has asked you to develop a program that:

               1-Improves Cardiovascular Endurance of the wide receivers

               2-Improve Flexibility of the wide receivers

              3-Improves Speed/Agility/Quickness of the wide receivers

              4-Build muscle strength and endurance

              5-Program should be 4 weeks long

              

Process

1-I will provide you with a number of resources that talk about exercises that improve cardiovascular endurance, flexibility, and Speed/Agility/quickness and strength.  They will also include the number of days per week each of these exercises should be done with the proper amount of rest.  

2-You should also draw on your personal experience of exercise you have done in class or on athletic teams.  

3-You will need to develop a 4 week program that is submitted through google class.  You need to list the exercise and chart them in a weekly program that progresses each week.  

4-You will have one week to complete this project.

5-Complete all of the worksheets to help you put your program together.  

Resources

https://encrypted-vtbn0.gstatic.com/video?q=tbn:ANd9GcT2Vi1NxDjaIS8srJ6…

https://encrypted-vtbn0.gstatic.com/video?q=tbn:ANd9GcRurEDL-cTJuBwJkLl…

https://kingsportstraining.com/8269753-10-best-speed-and-agility-cone-drills

https://www.zoidfitness.com/blog/7-of-the-best-workouts-to-increase-speed-and-agility

https://gasparinutrition.com/cardio-workouts-for-football-players/https://gasparinutrition.com/cardio-workouts-for-football-players/

https://www.stack.com/a/football-conditioning-drills-2

https://www.footballscience.net/training/aerobic-endurance/

https://www.stack.com/a/football-dynamic-stretching-routine

https://www.nfl.com/news/six-stretches-to-get-nfl-caliber-agility-0ap2000000250545

https://www.stack.com/a/off-season-football-workout

Fill out the fitness sheets to help develop your program

•5 Fitness Components:  Muscular Strength (MS); Muscular Endurance (ME); Cardiovascular (CV); Flexibility; and Body Composition (BC)

•Muscular Strength:   body’s ability to exert force for a very short period of time using a lot of energy, usually 1 or 2 reps.

•Muscular Endurance:  ability of a muscle or group of muscles to sustain repeated contractions over a  period of time

•Cardiovascular:  body’s ability, over a sustained period of time, to deliver oxygen and nutrients to working muscles as well as remove waste (Carbon Dioxide) from the body. 

•Flexibility:  ability to move joints and use muscles through their full range of motion.

•Body Composition:  ratio of lean body mass to fat in the body.  Lean mass and Fat mass make up body weight.

•FITT Formula:  Frequency; Intensity; Time and Type 

•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.

•Time:  how long you do an activity.  Can be measured in either time (hours/mins/secs.) or sets/reps.

•Type:  type of activity that you choose to perform to meet a specific goal (also known as specificity)

•Principles of Exercise:  The terms specificity, progression, overload, warm-up and cool-down.  In other words, explaining how to progress (progression), overload, warm-up, and cool-down an activity in order to gain fitness benefits from exercise.

•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.  In other words, how are you going to change the way you do your activities from Week 1 to Week 2 in order to make them more challenging. 

•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.

•Warm-up:  the process before your main workout begins in order to “heat up” your muscles.  Usually involves a low intensity, steady activity to get blood flowing and stretching.  Total warm-up time should be 5-10 minutes.

•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 AND 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.

 

Personal wellness Questionnaire

Helping to identify strengths and weaknesses

 

1.  How would you rate your overall activity level?

0

1

2

3

4

Sedentary

Slightly Active

Somewhat Active

Regularly Active

Extremely Active

 

2.  How would you rate your overall fitness?

0

1

2

3

4

Not Fit At All

Slightly Fit

Somewhat Fit

Fit

Extremely Fit

 

3.  Do you exercise regularly?

0

1

2

3

4

Never/No Interest

I want to start a program/

Have tried starting one

Used to and starting back

Been exercising regularly this year

I have always exercised regularly and will continue

 

4.  How would you rate your experience with exercise?

0

1

2

3

4

Know nothing about exercise

Beginner-

Know a little

Intermediate-

have some confidence

Learning- really learning a lot

Advanced- know how to do all exercises well

 

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

0

1

2

3

4

Not at all

A little

It is talked about

We try to be active

Excellent

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

 when you perform cardiovascular activities like running, cycling, swimming, etc. how is your fitness?

0

1

2

3

4

Terrible

Fair

Average

Good

Excellent

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

0

1

2

3

4

No Strength

Not Very Strong

Moderately Strong

Strong

Very Strong

8.  How would you rate your current muscular endurance level?

0

1

2

3

4

No Strength

Not Very Strong

Moderately Strong

Strong

Very Strong

9.  How Flexible are you?

0

1

2

3

4

None

A little

Some muscles

Most muscles

 in body

All muscles (U & L Extremity) are extremely flexible

10.  How often do you exercise per week?

0

1

2

3

4

I do not exercise

1 day/week

2 days/week

3 days/week

4 or more days/week

11. How often do your parents exercise per week?

0

1

2

3

4

They do not exercise

1 day/week

2 days/week

3 days/week

4 or more days/week

12. How would you rate your eating habits?

0

1

2

3

4

I do not pay attention to what I eat.

I sometimes am aware of what I am eating.

I will often substitute a food with a better choice

I avoid high sugar foods and am aware of what I am eating

I rarely make bad food choices. My parents help support my good habits.

13. How often do you read food labels?

0

1

2

3

4

I never read them.

Once a day

Twice a day

Once every meal

Each time I eat foods that I am not familiar with.

14. Do you know how many calories you are supposed to eat?                           14. Have you ever researched how to balance a diet?

0

2

 

0

2

No idea

Yes, I do

 

No

Yes

15.  How would you rate your overall nutrition (food choice and calorie intake)?

0

1

2

3

4

Terrible

Fair

Average

Good

Excellent

 

                                                                        TOTAL POINTS HERE: _________

0-14 = sedentary, not making the best lifestyle choices                                           15-28 = slightly active, could make better lifestyle choices 

29-45 = often makes good choices, but is not always consistent                           46-56 = makes good choices, living a healthy lifestyle 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

GOAL SETTING SHEET

 

Questions that will help you toward setting goals

 

1.  Where do you perform most of your fitness activities?

Home                                  Outside                                              Fitness Facility (gym, health club, pool, etc.)

Explain why?

 

2.  What time of day can you do most of your exercise?

Any time                             Morning                              Afternoon                                          Evening

 

3.  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 (explain) ________________________________________________________________

 

 

4.  Which of the following are your personal obstacles in adopting a regular fitness program?

  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) My exercise setting does not meet my needs
  4. Family obligations                                                                  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?

8. Which one of the Fitness Components do you need to improve the most?  Why?

 

 

9.  Which one of the Fitness Components do you feel is your strongest?  Why?

 

Setting Goals

Setting goals involve following certain criteria: 

1.  Be specificWhat is it exactly that you would like to accomplish?

2.  Be realisticDo not make goals that are unachievable

3.  Be flexibleIf you say you’ll work out 3 days a week, or for 30 minutes, and something comes up, you can make it up another day, or add some extra time elsewhere in the workout.

4.  MeasurableIf you are not able to measure your workout, you are unable to measure your progress

5.  Recognize Obstacles: What is standing in your way of achieving your goals?

6.  Have short and long-term goals: Stepping stones will let you know if your program is working.

7.  Write them down:  Write down your goals, post them in places where your support system can see.

 

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

 

Example of writing a good cardiovascular goal: I would like to raise my PACER score from 34 to 51 by June.

Example of writing a bad cardiovascular goal:  I would like to run faster.

 

Example of writing a good muscular strength goal:  I would like to increase my Curl Ups from 16 to 32 by June.

Example of writing a bad muscular strength goal:  I would like to get stronger.

Write an example CV goal here:____________________________________________________________________________

Write an example MS goal here:________________________________________________________________________

Write an example ME goal here:________________________________________________________________________

Write an example Flexibility goal here:_______________________________________________________________________

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

CARDIOVASCULAR

ACTIVITY EXPANSION-Applying the Principles of Exercise

Choose ONE activity from the Cardiovascular category on your Fitness Plan Brainstorming Sheet. You need to explain how you will specifically warm-up, cool-down, progress from week 1 to week 2, and what obstacles might be in your way for each of the activities.   Use the cardio example below to help you. 

CARDIOVASCULAR SHORT TERM GOAL: _________________________________________

CARDIOVASCULAR LONG TERM GOAL: _________________________________________

CARDIO ACTIVITY: ____________

WARM-UP: (How are you preparing your body for this workout?) 

The exercise(s) that I’m doing to warm-up is: 

The specific muscle(s) that I will target during this workout are:

 

Month 1 F.I.T.T.

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

Intensity =  ____-____BPM How hard? What HR range will your workout be in?

Time =  ____min How long? What is the total time of your workout including warm-up & cool-down?

 

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

Month 2 F.I.T.T.

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

Intensity =  ____-____BPM How hard? What HR range will your workout be in?

Time =  ____min How long? What is the total time of your workout including warm-up & cool-down?

 

COOL-DOWN: (how are you preparing your body to recover from this workout?)

 

OBSTACLES: (what two variables are hindering you from completing your F.I.T. goals?)

 

EXAMPLE  CARDIOVASCULAR SHORT TERM GOAL:  To be able to run 51 on the PACER by June.

EXAMPLE CARDIOVASCULAR LONG TERM GOAL:  To be able to run a 65 on the PACER by September.

EXAMPLE  CARDIO ACTIVITY :  Running/Jogging

WARM-UP: (How are you preparing your body for this workout?) 

The exercise(s) that I’m doing to warm-up is:  Stretching, lower body and upper body stretches

The specific muscle(s) that I will target during this workout are: quadriceps, hamstrings, calves, pectorals, abdominals

Week 1 F.I.T.T.

Frequency = __3_days/week          How often (days/week) are you going to do this activity?

Intensity =  __125__-__150__BPM How hard? What HR range will your workout be in?

Time =  _25___min How long? What is the total time of your workout including warm-up & cool-down?

Week 2 F.I.T.T.

Frequency = _3___days/week How often (days/week) are you going to do this activity?

Intensity =  _130___-__160__BPM How hard? What HR range will your workout be in?

Time =  _30___min How long? What is the total time of your workout including warm-up & cool-down?

COOL-DOWN: I am going to walk for 5 minutes to lower my HR to under 100 bpm, and I’m going to do some light lower body stretches focused

OBSTACLES:  Weather, motivation, homework, partner’s schedule

 

 

 

MUSCULAR STRENGTH

ACTIVITY EXPANSION-Applying the Principles of Exercise

Choose ONE activity from the Muscular Strength category on your Fitness Plan Brainstorming Sheet.  You need to explain how you will specifically warm-up, cool-down, progress from week 1 to week 2, and what obstacles might be in your way for each of the activities.   Use the cardio example below to help you. 

MS SHORT TERM GOAL: ________________________________________

MS LONG TERM GOAL: _________________________________________

MS ACTIVITY #1: ______________________________________________

WARM-UP: (How are you preparing your body for this workout?) 

The exercise(s) that I’m doing to warm-up is: 

The specific muscle(s) that I will target during this workout are:

 

Month 1 F.I.T.T.

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

Intensity =  _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  ____             Repetitions: ____        Weight:_________

Time =  ____min How long? What is the total time of your workout including warm-up & cool-down?

 

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

 

Month 2 F.I.T.T.

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

Intensity =  _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  ____             Repetitions: ____        Weight:_________

Time =  ____min How long? What is the total time of your workout including warm-up & cool-down?

COOL-DOWN: (how are you preparing your body to recover from this workout?)

 

OBSTACLES: (what two variables are hindering you from completing your F.I.T.T.  goals?)

 

EXAMPLE  MS SHORT TERM GOAL:  To be able to do 36 Curl Ups by June.

EXAMPLE MS LONG TERM GOAL:  To be able to do 50 Curl Ups by 9th Grade Fitnessgram test

EXAMPLE  MS ACTIVITY :  Abdominal curls

WARM-UP: (How are you preparing your body for this workout?) 

The exercise(s) that I’m doing to warm-up is:  Stretching upper body

The specific muscle(s) that I will target during this workout are: pectorals, abdominals, biceps, triceps, lats.

Week 1 F.I.T.T.

Frequency = __3_days/week    How often (days/week) are you going to do this activity?

Intensity =  __6___RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  _3___                   Repetitions: _15___             Weight: __15 lbs.___

Time =  __15__min How long? What is the total time of your workout including warm-up & cool-down?

Week 2 F.I.T.T.

Frequency = __3_days/week    How often (days/week) are you going to do this activity?

Intensity =  __7___RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  _3___                   Repetitions: _18___             Weight: __18 lbs.___

Time =  __15__min How long? What is the total time of your workout including warm-up & cool-down?

COOL-DOWN: I am going to focus on upper body stretches, walk on treadmill for 5 minutes.

OBSTACLES:  Access to gym, homework

 

MUSCULAR ENDURANCE

ACTIVITY EXPANSION-Applying the Principles of Exercise

Choose ONE activity from the Muscular Strength/Endurance category on your Fitness Plan Brainstorming Sheet.  You need to explain how you will specifically warm-up, cool-down, progress from week 1 to week 2, and what obstacles might be in your way for each of the activities.   Use the cardio example below to help you. 

ME SHORT TERM GOAL: ________________________________________

ME LONG TERM GOAL: _________________________________________

ME ACTIVITY #1: ______________________________________________

WARM-UP: (How are you preparing your body for this workout?) 

The exercise(s) that I’m doing to warm-up is: 

The specific muscle(s) that I will target during this workout are:

 

Month 1 F.I.T.T.

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

Intensity =  _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  ____             Repetitions: ____        Weight:_________

Time =  ____min How long? What is the total time of your workout including warm-up & cool-down?

 

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

 

Month 2 F.I.T.T.

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

Intensity =  _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  ____             Repetitions: ____        Weight:_________

Time =  ____min How long? What is the total time of your workout including warm-up & cool-down?

COOL-DOWN: (how are you preparing your body to recover from this workout?)

 

OBSTACLES: (what two variables are hindering you from completing your F.I.T.T.  goals?)

 

EXAMPLE ME SHORT TERM GOAL:  To be able to do 16 Push Ups by June.

EXAMPLE ME LONG TERM GOAL:  To be able to do 21 Push Ups by 9th Grade Fitnessgram test

EXAMPLE ME ACTIVITY :  Biceps curls

WARM-UP: (How are you preparing your body for this workout?) 

The exercise(s) that I’m doing to warm-up is:  Stretching upper body

The specific muscle(s) that I will target during this workout are: pectorals, biceps, triceps, latisimus dorsi, and trapezius.

Week 1 F.I.T.T.

Frequency = __3_days/week    How often (days/week) are you going to do this activity?

Intensity =  __6___RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  _3___                   Repetitions: _15___             Weight: __15 lbs.___

Time =  __15__min How long? What is the total time of your workout including warm-up & cool-down?

Week 2 F.I.T.T.

Frequency = __3_days/week    How often (days/week) are you going to do this activity?

Intensity =  __7___RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  _3___                   Repetitions: _18___             Weight: __18 lbs.___

Time =  __15__min How long? What is the total time of your workout including warm-up & cool-down?

COOL-DOWN: I am going to focus on upper body stretches, walk on treadmill for 5 minutes.

OBSTACLES:  Access to gym, homework

 

FLEXIBILITY

ACTIVITY EXPANSION-Applying the Principles of Exercise

Choose ONE activity from the Flexibility Endurance category on your Fitness Plan Brainstorming Sheet.  You need to explain how you will specifically warm-up, cool-down, progress from month 1 to month 2, and what obstacles might be in your way for each of the activities.   Use the cardio example below to help you. 

 

FLEX SHORT TERM GOAL: ________________________________________

FLEX LONG TERM GOAL: _________________________________________

FLEX ACTIVITY #2: ______________________________________________

WARM-UP: (How are you preparing your body for this workout?) 

The exercise(s) that I’m doing to warm-up is: 

The specific muscle(s) that I will target during this workout are:

 

Month 1 F.I.T.T

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

Intensity =  _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  ____             Repetitions: ____        Weight:_________

Time =  ____min How long? What is the total time of your workout including warm-up & cool-down?

 

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

 

Month 2 F.I.T.T.

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

Intensity =  _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  ____             Repetitions: ____       

Time =  ____min How long? What is the total time of your workout including warm-up & cool-down?

COOL-DOWN: (how are you preparing your body to recover from this workout?)

 

OBSTACLES: (what two variables are hindering you from completing your F.I.T. goals?)

 

EXAMPLE FLEX SHORT TERM GOAL:  I can reach to 11 now, and would like to be able to reach 12 by June, 2012.

EXAMPLE FLEXIBIILTY LONG TERM GOAL:  To be able to reach as far as 13 on the 9th Grade Fitnessgram test

EXAMPLE  FLEXIBILITY ACTIVITY :  Back Saver

WARM-UP: (How are you preparing your body for this workout?) 

The exercise(s) that I’m doing to warm-up is:  Stretching upper body

The specific muscle(s) that I will target during this workout are: pectorals, abdominals, biceps, triceps, lats.

Week 1 F.I.T.T.

Frequency = __3_days/week    How often (days/week) are you going to do this activity?

Intensity =  __6___RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  _3___                   Repetitions: _15___            

Time =  __15__min How long? What is the total time of your workout including warm-up & cool-down?

Week 2 F.I.T.T.

Frequency = __3_days/week    How often (days/week) are you going to do this activity?

Intensity =  __7___RPE How hard? What is the RPE (1-10 Scale) for this exercise?

Sets =  _3___                   Repetitions: _18___             Weight: __18 lbs.___

Time =  __15__min How long? What is the total time of your workout including warm-up & cool-down?

COOL-DOWN: I am going to focus on upper body stretches, walk on treadmill for 5 minutes.

OBSTACLES:  Access to gym, homework

 

 

 

 

 

 

Name____________________________________________________________Per____Roll_____

 

Proposed Calendar- Month 1

Choose the activities for the 1 Fitness Component that you have decided to focus on for your Fitness Plan.  Fill in this Proposed Calendar for each day of the week you PLAN to do the activity, include the date.  You will have to create a monthly one to turn in.  Use this sample, to indicate the following in the box:  a) name of the activity  b)total work out time you plan to spend on that activity c) the intensity you plan to do the workout.  See my example below.

 

I have filled in one box as an example.

Circle one

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

CARDIO

MS

ME

FLEX

 

 

 

 

 

 

 

CARDIO

MS

ME

FLEX

 

 

 

 

 

 

 

CARDIO

MS

ME

FLEX

 

 

 

 

 

 

 

CARDIO

MS

ME

FLEX

 

 

 

 

 

 

 

NOTES

 

 

 

 

 

 

 

Example:

Circle one

 

Monday

May 3

Tuesday

May 4

Wednesday

May 5

Thursday

May 6

Friday

May 7

Saturday

May 8

Sunday

May 9

CARDIO

MS

ME

FLEX

Swim

45 mins

Zone 2 and 3

Rest Day

Rest Day

Swim

45 mins.

Zone 2 and 3

Rest Day

Swim

45 mins.

Zone 2 and 3

Rest Day

This was determined on Activity Expansion Sheet:  Fitness Component:  Cardio; Activity:  Swim; Frequency:  3 days/week;

Evaluation

 

Fitness Plan Rubric

Fitness Plan

5

4

3

2

1

Proposed Calendar

Proposal exactly matches the activities listed in the plan.  Lists F.I.T., warm-up cool-down, and total time for each activity day.  No arrows or "see other workout" is included.

Proposal is close to matching the activities and is almost in accordance with what the student chose for FIT, warm-up and cool-down, intensity and time. Some days are left blank on calendar or are missing a required component.

Proposal is not in alliance with the goal setting sheet, and seems to be lost between what is intended for the goals and what is written. No sign of warm-up, cool-down, intensity, time on calendar.

The calendar is poorly written, not in accordance with FIT and the overall goals, no warm-up, cool-down, intensity or time.

Missing from plan

Overall Wellness Plan-Professional Quality

All pages are completed.  The answers are relative and show the students understanding of the assignment. Student and parent signature included.

Most pages are almost completed.  Some answers are relative and show the students have a somewhat understanding of the assignment. Student and parent signature included.

Some of the pages are blank or incomplete.  The answers are non-relative and show that the students do not have an understanding of the assignment. One or both of the student and parent signature is excluded.

Plan is incomplete and missing signatures one or both on the bottom.  Poor effort.

Missing from plan

Setting Goals Page

Complete, filled out honestly, answers are thorough, not one word answers, complete sentences. Well written goals

Complete, looks rushed, doesn’t elaborate on questions, many one word answers or incomplete sentences. Goals written, but not well.

Incomplete, some items overlooked, not filled out thoroughly.

Incomplete, not filled out.

Missing from plan

F.I.T.T.  Selection – MS, ME, CE, FLEX

The F.I.T. for each activity is appropriate, relative, achievable and measurable.  Intensity matches the proper component.

The F.I.T. for almost every activity is appropriate, relative, achievable, and measurable.  One of the F.I.T. items in not in alignment with student's goal.  Intensity is somewhat in line with student's exercise choice.

F.I.T. for activities is not correct, inappropriate, and not relative to the activity or the student.  Student chose wrong intensity based on exercise choice.

F.I.T is filled out, but incorrect, showing the student does not understand the F.I.T. principles

Missing from plan

Written Goals on Activity Expansion Worksheet - Goals

Both Short-term and Long-term goals are measurable, achievable, specific, and realistic, they include the word "by" in the statement.

One of the written Short-term and Long-term goals are measurable, achievable, specific, and realistic, one of the goals includes "by" in the statement.

Neither of the written Short-term and Long-term goals are measurable, achievable, specific, and realistic.  They only include a time or #, and do not state intentions of the student.

The student is not able to apply the pillars of setting goals to this assignment.

Missing from plan

Activity Expansion Sheet

All activities are translated from the brainstorming sheet along with FIT. Appropriate warm-up & cool down and obstacles are well-thought out and match the activity well. Thorough, including the major muscles used during exercise.

Most activities are translated from the brainstorming sheet along with FIT. Warm-up & cool down and obstacles are close to matching the activity. Exercise, Warm-Up and Cool-down are almost correct with one element incorrect.  Some muscles are identified correctly.

The activities are not translated from the brainstorming sheet along with FIT. Warm-up & cool down and obstacles are not matching the activity, and/or left blank.

The activities and FIT are not translated from the brainstorming sheet.  Specificity, progression, cool down and obstacles are not filled out or are not understood by the student.

Missing from plan

Conclusion

Putting together a workout plan is a complex process.  There are a number of activities to choose from.  You need to make sure you choose activities that are in line with your fitness goals.  A lot of fitness plans fail because the exercises chosen are not in line with the goals. 

Why did yu choose the exercises you did for your exercise plan?

Credits
Teacher Page

Scott Sabatelle

sabatelle.s@beaconk12.og

 

Please contact me if you have any questions or issues with this project.