NAME: BLOCK: Fitness Plan (Part 1) Standard 2.1: Wellness: All students will acquire health promotion concepts and skills to support a healthy active lifestyle. Strand B. Nutrition: Applying basic nutritional and fitness concepts to lifestyle behavior impacts wellness. CPI # 2.1.12.B.1 Standard 2.2: Integrated Skills: All students will develop and use personal and interpersonal skills to support a healthy, active lifestyle. Strand B. Decision-Making and Goal Setting: Developing and implementing an effective personal wellness plan contributes to healthy decision-making over one’s lifetime. CPI # 2.2.12.B.1, 2.2.12.B.2 Standard 2.5: Motor Skill Development: All students will utilize safe, efficient and effective movement to develop and maintain a healthy, active lifestyle. Strand A: Movement Skills and Concepts: Movement skill performance if primarily impacted by the quality of instruction, practice, assessment, feedback, and effort. CPI # 2.5.12.A.4 Standard 2.6: Fitness: All students will apply health-related and skill-related fitness concepts and skills to develop and maintain a healthy, active lifestyle. Strand A. Fitness and Physical Activity: Taking personal responsibility to develop and maintain physical activity levels provides opportunities for increased health, fitness, enjoyment, challenges, self-expression and social interaction. CPI # 2.6.12.A.1, 2.6.12.A.2 Instructions: Using the template below, you are going to develop a fitness program that you can follow to achieve or maintain your level of physical fitness. First, you are going to come up with 2 different fitness goals. Second, you will develop warm-up and cool down stretches that will be used before and after each workout. Last, you will need to create 3 different workouts that you can choose from. Each workout should have a t least 3 different health or skill related fitness components. The idea is to have variety, make your workout fun, and most importantly to help you reach your fitness goals. Be sure to take into account all the different activities you learn here at the high school. Fitness Goals 1. 2. NAME: BLOCK: WARMUP (5 min. total) Intensity Low HR < 134 Moderate HR = 134 High HR > 175 Dynamic Stretches Distance Reps 1. 2. 3. 4. 5. COOL DOWN (5 min. total) Static Stretches Time 1. 2. 3. 4. 5. WORKOUT 1 (30-45 min.) Type of fitness? WORKOUT 1. 2. 3. 4. 5. INTENSITY TIME SETS REPS Health – Cardio, Strength, Flexibility, Muscular, Endurance Skill – Agility, Reaction, Speed, Power, Balance, Coordination NAME: BLOCK: WORKOUT 2 (30-45 min.) Type of fitness? WORKOUT INTENSITY TIME SETS REPS Health – Cardio, Strength, Flexibility, Muscular, Endurance Skill – Agility, Reaction, Speed, Power, Balance, Coordination REPS Health – Cardio, Strength, Flexibility, Muscular, Endurance Skill – Agility, Reaction, Speed, Power, Balance, Coordination 1. 2. 3. 4. 5. WORKOUT 3 (30-45 min.) Type of fitness? WORKOUT INTENSITY TIME SETS 1. 2. 3. 4. 5. Reflection – On the back of this paper, write an essay explaining the warm-up, workouts, and cool down that you chose and explain how it would help you meet your fitness goals. NAME: BLOCK: GRADING RUBRIC (100 points) Criteria Fitness Goals Warm-up Workouts Cool Down Explanation Comments: Advanced Has 2 fitness workout goals (10 points) Picks 5 dynamic stretching activities that is complete with distance or rep (10 points) Has 3 different fitness workouts that is complete with time & reps (30 points) Picks 5 static stretches with times listed (10 points) Detailed explanation of fitness program is clearly written and explains how it reaches goals (40 points) Meeting At least 1 fitness goal (8 points) At least 4 dynamic stretching activities that is complete with distance or reps (8 points) At least 2 different fitness workout activities with time, sets & reps (23 points) At least 4 static stretches with times listed (8 points) Explanation of fitness program is written and explains how it reaches goals (33 points) Nearly Meeting Not Met No fitness goals (0 points) At least 3 dynamic stretching activities (5 points) No warm-up activities (0 points) At least 1 different fitness workout activity (16 points) No fitness workout activities (0 points) At least 3 static stretches with times listed (5 points) Minimal explanation of fitness program is written with/without how it reaches goals (26 points) No cool down activities (0 points) No explanation (0 points) NAME: BLOCK: Nutrition Plan (Part 2) This assignment may require some research and should be treated with the same urgency any other assignment would. If you do not have a computer at home during this period you can try the Glassboro library, county library, or a friend’s house. Please use all of the resources available to you and don’t hesitate to work together with other classmates to complete the assignment. However, we do not want to see identical work. Complete your own assignment and be sure to tailor your assignment to your specific needs. Assignment: Keep an accurate record of every food you eat for a seven consecutive day stretch. Identify each food included in every meal. If possible, enumerate portions and helpings at each sitting. Remember that all fluids are included in this diet log. Keep your log neatly organized and ensure you identify the dates. Making an excel sheet or a table in work would be ideal.