The Introduction

Introduction
Every 33 seconds in the United
States, someone dies from
cardiovascular disease.
Obesity rates are at the
highest level ever. 84% of
adult Virginians do not
exercise at least 3 times per
week. 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

Your
Assignment
Create a Fitness Plan that will lead to
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
Log that will replace your
PE Activity Log.
List of Resources used to
create the plan.

Step #1

Step #1

Identify and define the Five

components of Health-related
fitness.
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 Hav
ing Fun
Rewards and Benefits of Exerci
Step #2
se

Step 2: Measuring
Fitness
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 fitn
ess testing.

Testing Instructions

FITNESSGRAM
Testing Instructions

Cardiovascular Endurance Assessments

PACER test
One Mile Run
Walk Test

Muscular Strength and Endurance

90o Push Ups

Trunk Lift
Cadence Curl Ups
Flexed Arm Hang

Flexibility
Back Saver Sit and Reach
Shoulder Stretch

Body Composition
BMI
Skin Fold

Measuring Body Composition

Body Composition
About Body Composition
Measuring Body Composition:
Compare your Skin Caliper
readings by figuring you BMI:
Calculating BMI
Go to the Body Analysis Station
in the classroom to measure
body composition using electrical
impedance.
Learn more about what is a
healthy BMI for Kids and Teens:
CDC: BMI for Kids and Teens

Healthy Fitness Z
ones

Healthy Fitness Zones

Boys Zones
Girls Zones

Step #3

Step #3: Setting Fitness

Goals
Develop a set of short-term and longterm 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
Steps for setting goals.
Simple ways to set fitness goals.
5 Facts about Setting 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 Ex
ercise
Exercise Myths

A Hodge-Podge of Topics on Exerci

se 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 mu
scular fitness
Focus on Flexibility
4 Elements of Rounded Routine
Finding Time for Activity

More Activity Choices

Activity and Exercise

Choices

Step #5

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

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.
Parent signature.
Work for at least five days a week
for four weeks(1st due date is
November 30th).
Includes activities that address all
five areas of Health-related fitness.

Options:
Blank Template
Creating an activity journal.

The Evaluation

The Evaluation
Category

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.

Information is
organized with wellconstructed.

Information is
organized, but some
parts are not wellconstructed.

The information
appears to be
disorganized.

Organization

Information is very
organized with wellconstructed pages
and detail on each
part of the plan.

Assessment
and Fitness
Goals

Fitness goals are

clearly based on
results of selfassessment with
realistic goals set for
future improvement.

Fitness goals are

based on selfassessment 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.

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.

Internet Use

Resources

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