Fitness Project Criteria
This sheet will guide your work on the
fitness project.
My Fitness Results
Health Related
Fitness
Component
Assessment
Name
Assessment
result
Fitness Result
Cardio
Respiratory
3 minute step test
85 BPM
Excellent
Muscular
Strength
Muscular
Endurance
Flexibility
Body Composition

Cardiorespiratory Endurance:

Muscular Strength or Endurance:

Flexibility:
Smart Goals
Scenario: Kim would like to improve her flexibility. She can currently reach to 3 inches on the sit and reach assessment. Write a SMART
Goal for Kim to improve her flexibility.
By improving Kim’s flexibility, she will be able to score a 5 on the Sit and Reach Assessment. I will complete this goal by
June 1st 2012.
•
These goals must be SMART:
•
Specific
•
Measurable
•
Attainable
•
Relevant
•
Time oriented
FITT Principle Chart- Describes how to apply the
principles of overload and progression
Section 3
Frequency
Intensity
Time
Type
Warm up
Before workout
50%Max.
heart rate
5-15 min.
aerobic
Flexibility
Daily
Slight tension
20 seconds
each stretch
Cardio
Respiratory
3 times a
week
(minimum)
60-85%MHR
20 minutes
aerobic
Muscular
Endurance
2 Times a
week
Fatigue
muscle
2sets
12Reps
Anaerobic
Or Muscular
Strength
4 times week
Fatigue
muscle
4 sets
10 Reps
Anaerobic
Cool Down
After work
out
50%Max.
heart rate
10-15 min.
aerobic
Section 4Warm Up and Section 8 Cool Down
For my warm up and cool down, I will jog before and after
my workout for about 10 to 15 minutes.
Benefits of warm up
Benefits cool down
Section 5: STRETCHING ROUTINE-Benefits are
Upper body stretch: include a description and picture
Mid body stretch: include a description and picture
Low body stretch: include a description and picture
Section:6 Cardio Respiratory Endurance:
Health Benefits:
Maximum Heart Rate: Show your work.
Target Heart Rate Zone: Show your work
Section 7 Resistance Training:
Benefits:
Training Chart:
Muscle
Exercise
Description
Equipment
Conclusion: (Answer the 7 questions in complete
sentences)
1. Five health related components are:
2.Assessment tool to measure each are:
3. Health related components of fitness are focused on when developing
an individual plan
so one can improve by incorporating training principles of……..overload
and progression
4. What is most important and why….
5. What is least important and why….
6. The fitness plan will help me physically/mentally/and socially …
one example of each. (refer to notes)
7. Which one is most important and why
Work Cited page: Library/ Resources for classes/health
folder/easybib.com/Spark people
• Works Cited
• "Reference Guide to Aerobic Exercise." SparkPeople. N.p., n.d. Web.
05 Dec. 2012.
• "Reference Guide to Cooling Down." SparkPeople. N.p., n.d. Web.
05 Dec. 2012.
• "Reference Guide to Strength Training." SparkPeople. N.p., n.d.
Web. 05 Dec. 2012.
• "Reference Guide to Stretching." SparkPeople. N.p., n.d. Web. 05
Dec. 2012.
• "Reference Guide to Warming Up." SparkPeople. N.p., n.d. Web. 05
Dec. 2012.
• Go to easybib- easybib.com/
Practice quiz in 5 minutes
BE SURE TO KNOW:
- THE HEALTH RELATED COMPONENTS OF
FITNESS
- THE FITT PRINCIPLE
- THE PRINCIPLES OF SPECIFICITY,
OVERLOAD, & PROGRESSION
– Look over your notes/warm-ups/worksheets
– Study with a classmate
Practice Quiz
1.
2.
3.
4.
5.
6.
7.
8.
9.
What does FITT stand for?
Describe the principle of
Specificity.
Describe the Overload Principle.
What are the five health related
components of fitness?
Name one way to assess cardiorespiratory endurance.
Holding a stretch for 20 seconds or
longer will help you to improve
________.
What type of exercise should a
person perform if she wants to
improve her muscular strength or
muscular endurance?
What is the formula to find your
Maximum Heart Rate?
Identify ways to help prevent
diabetes.
SWITCH PAPERS
1.
2.
Frequency, Intensity, Time & Type.
The specific physical activity chosen to
improve a health related component of
fitness (example- anaerobic exercises help
you to improve muscular endurance)
3.
4.
5.
6.
7.
8.
9.
Increasing the amount resistance the
body is accustomed to in order to
achieve fitness
Muscular Strength, Muscular
Endurance, Cardio-Respiratory
Endurance , Flexibility, & Body
Composition.
3 Minute Step Test or Mile Run
Flexibility
Anaerobic Exercise
220-Age= Maximum Heart Rate
(MHR)
Exercise and eat right=great diet.
Fitness Test ….how did you do?
Short Answer=Smart Goal for Jim. His score on
step test was 115bpm. It put him in needs
improvement category. In space provided, write
a smart goal to improve his cardiorespiratory
endurance.
By improving his cardio-endurance Jim will score
lower than 110 bpm on step test by June 2013.
Max heart rate formula for a 30 year old, warm up
rate and target heart rate range.
(CFA)-Study your open notebook quiz
• Use a pencil
• Fill in your name, block, and Student ID
• If you are unsure of an answer, bubble in “D” (IDK)
QUESTIONS???Open Note book Quiz