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.