Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
When you complete this project, you will accomplish the following:






Set specific short-term and long-term personal physical fitness goals.
Identify fitness activities that will help you accomplish your fitness goals.
Determine how often, how hard and how long you will do your fitness activities.
Track your progress in a two week calendar.
Compare what you planned to what you have accomplished.
Your Personal Physical Fitness Plan, when completed, will be sent to the high school
where you will be asked to build from your work this year to carry on to maintain /
improve your actively healthy lifestyle.
Personal Fitness Contract
I, _____________________________, am going to make a commitment to helping build my lifelong
fitness and nutrition habits that will assist me in sustaining a long, actively healthy lifestyle. I will make
an attempt to follow most, if not all, of the guidelines I have designed in my fitness plan. My fitness plan
will identify areas where I need improvements in both fitness and nutrition. I will design realistic,
achievable and measurable goals. My activities will be ones that I can consistently incorporate into my
current lifestyle. I will do my very best to keep fitness logs so that I can actually see if I am achieving the
guidelines of my fitness plan as well as seeing improvements in my overall fitness.
I understand the conditions of my fitness plan and will do my best to incorporate it into my daily life.
_____________________________________________
Student Signature
_____________________________________________
Parent / Guardian Signature
___________________
Date
___________________
Date
1
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
Personal Fitness Pre-Assessment
INSTRUCTIONS: Please answer the following questions in complete sentences.
Please put quality thought and effort into each of your answers. There is no right or wrong
answers.
1. Currently, how would you rate your own fitness level from 1 to 10 with 10 being the highest ranking?
Circle your rating. Explain your rating. Are you satisfied with your fitness level? Why or why not?
Rating- 1 2 3 4 5 6 7 8 9 10
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
2. What sports or fitness activities do you enjoy participating in and why?
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
3. What type of fitness activities/sports do your parents/guardians participate in?
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
4. How would you rate your overall nutrition from a 1-10 with 10 being the highest
rating (good eating habits)? Circle your rating. Explain your rating. Are you satisfied with your overall
nutrition balance? Why / why not?
Rating- 1 2 3 4 5 6 7 8 9 10
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
5. Which one of the Fitness Components do you need to improve the most? Why?
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
6. Which one of the Fitness Components do you feel is the strongest? Why?
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
7. If you had to select ONE thing about nutrition that you could improve, what would it be? Why?
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
2
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
PERSONAL FITNESS QUESTIONNAIRE
INSTRUCTIONS: Please answer all questions by placing an “X” in the appropriate box and
write your responses on the lines provided. Please put quality thought and effort into your
answers.
1. Rate your overall activity level:
Very Active
Active
Moderately Active
Sedentary
2. What exercise, if any, do you currently do outside of PE class? Please give a detailed answer.
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
3. How would you rate your current muscular strength/endurance level?
Very Strong
Strong
Moderately Strong
Not very strong
4. How would you rate your current aerobic capacity (cardiovascular fitness) level? Basically,
when you perform cardiovascular activities like running, cycling, swimming, etc… how is your
fitness?
Excellent
Good
Average
Fair
Very low
5. How flexible are you?
Very Flexible
Somewhat
Not at all
6. How would you rate your experience with exercise?
Advanced
Intermediate
Beginner
7. Do you exercise regularly?
I exercise regularly
I used to exercise regularly and am starting back on a program
I am currently starting a program
I have never exercised regularly
8. List your “problem” body areas where you think you are over fat, over or under developed.
These are areas that you would put some focus on if you had the chance to start a program.
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
3
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
Personal Fitness Questionnaire (Continued)
9. What are your fitness goals? Mark all that apply.
Appearance
Cardiovascular endurance
Get more flexible
Muscle size
Speed
General Health
Muscle strength
Muscular definition
Self-esteem or confidence
Sports Performance
Tone and shape my body
Reduce body fat
Reduce my stress level
Lose weight
Improve posture
Medical reasons
Other____________________________________________________________________
10. Where do you perform most of your fitness activities?
Home
Outside
Fitness Facility (gym, health club, pool, etc.)
11. What equipment do you have available on a regular basis?
Nothing
Free Weights (dumbbells, etc.)
Weight machines
Treadmill or other home machines
Resistance balls or other core home equipment
Exercise Videos
Bicycle, Skateboards, Roller Blades, other
Jump Ropes
Other: ____________________________________________________
12. What time of day can you do most of your exercise?
Any time
Morning
Afternoon
Evening
13. Which of the following are your personal obstacles in adopting a regular fitness program?
I get bored pretty easily when I exercise
I can’t really find the time to exercise
Family obligations
I get frustrated because I don’t see results right away
Intimidated and embarrassed when I exercise
I have to exercise alone
My exercise setting does not meet my needs
I do not have personal obstacles, I am just lazy
Other: _______________________________
14. How would you rate your overall fitness?
Excellent
Above Average
Average
Needs a lot of improvement
Not fit at all
4
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
Personal Fitness Information
This worksheet is intended to have you think about your strengths and weaknesses, good and bad habits,
motivation strategies, warm-up and cool-down exercises and general activities that you like to do. When
building your Personal Fitness Plan, you should use the information on this worksheet as your substance.
YOUR FITNESS HABITS
Please think carefully about your answers for each question and try to be as honest as possible as you
answer the questions in each box below and on the back of this sheet.
What are your two fitness strengths?
Examples: I have good upper body strength, I am very flexible, I can run for a long time in my target zone
etc…..
1. __________________________________________________________________________________
2. __________________________________________________________________________________
What are your two fitness weaknesses?
Examples: I have trouble running long distances, I am not very flexible, I have a weak upper body etc.
1. __________________________________________________________________________________
2. __________________________________________________________________________________
List two workout habits you are proud of?
Examples: I go to the gym and work out 3 times a week, I jog with my dog after school 4 days a week, I
do push-ups and sit-ups during commercials when watching TV etc.
1. __________________________________________________________________________________
2. __________________________________________________________________________________
List two workout habits you want to change?
Examples: I come home from school and just play video games; I do not do any extra activity outside of
PE class etc.
1. __________________________________________________________________________________
2. __________________________________________________________________________________
List two nutritional habits you are proud of?
Examples: I eat a good breakfast every morning; I try to eat lots of fruits and vegetables each day etc.
1. __________________________________________________________________________________
2. __________________________________________________________________________________
List two nutritional habits you want to change?
Examples: I do not usually eat breakfast, I drink too many sodas each day, I do not usually eat many
vegetables etc.
1. __________________________________________________________________________________
2. __________________________________________________________________________________
5
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
FITNESS EXERCISES YOU LIKE TO DO
Please think carefully and write down three of YOUR favorite examples in each box below.
For each of your 3rd choice activities please indicate an activity you could do in poor weather conditions.
WARM-UP EXERCISES
Examples: Walking, Jogging, Jump Rope, Calisthenics etc.
1. _________________________________________________________________________________
2. _________________________________________________________________________________
3. In poor weather conditions-_________________________________________________________
COOL DOWN EXERCISES
Examples: Walking, Jogging, Active Stretching etc.
1. _________________________________________________________________________________
2. _________________________________________________________________________________
3. In poor weather conditions-_________________________________________________________
AEROBIC CAPACITY (CARDIOVASCULAR ENDURANCE) EXERCISES
Examples: Jogging, Cycling, Swimming, Dancing, Stationary Bike, Aerobics Class etc.
1. _________________________________________________________________________________
2. _________________________________________________________________________________
3. In poor weather conditions-__________________________________________________________
BODY COMPOSITION / NUTRITION GOALS
Examples: Eat more fruits and vegetables; Eat a healthy breakfast
each morning, Drink less soda and more water etc.
1. _________________________________________________________________________________
2. _________________________________________________________________________________
3. In poor weather conditions-__________________________________________________________
MUSCULAR STRENGTH / ENDURANCE EXERCISES
Examples: Push-ups, Sit-ups, Pull-ups, Lunges, Squats etc.
1. _________________________________________________________________________________
2. _________________________________________________________________________________
3. In poor weather conditions-__________________________________________________________
CHALLENGES TO STAY MOTIVATED
Examples: Friends who do not work out, I get bored with exercises,
I like to play video games more than exercising etc.
1. __________________________________________________________________________________
2. __________________________________________________________________________________
3. In poor weather conditions-__________________________________________________________
FLEXIBILITY / STRETCHING EXERCISES
Examples: Yoga, Hamstring stretches, Quadriceps stretches etc.
1. __________________________________________________________________________________
2. __________________________________________________________________________________
3. In poor weather conditions-__________________________________________________________
STRATEGIES TO STAY MOTIVATED
Examples: Working with a partner, engaging in a variety of
activities, setting achievable goals, music etc.
1. __________________________________________________________________________________
2. __________________________________________________________________________________
3. In poor weather conditions-__________________________________________________________
6
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
FITT FACTORS APPLIED TO A PHYSICAL CONDITIONING PROGRAM
Certain factors must be part of any fitness training program for it to be successful. These factors are
Frequency, Intensity, Time and Type. The acronym FITT makes it easier to remember them. Please
review the information below to help you complete the FITT Table. There is an example of a completed
FITT table in the resource section at the back of this packet.
Definition of FITT Principle
F = Frequency. Describes often activity takes place in a week.
I = Intensity. Describes how vigorous the participant is engaged in activity.
T = Type. Describes the specific activity selected.
T = Time. Describes how long the participant is engaged in activity.
Definition of Overload
Overload is the amount of resistance or distance run to provide a greater stress on the body than it is
normally used to in order to increase fitness.
Definition of Progression
Progression is the way a person should increase the workout (weight lifted or distance run). It is a
gradual increase either in frequency, intensity, or time or a combination of all three components.
Recommendations for an average healthy person to maintain a minimum level of
overall fitness
Note: Please use the recommendations on the table below when you develop your 1 week
fitness plan.
FITT Plan
Warm-Up
Frequency
Intensity
Always before
exercise routine
Low
Cardiovascular
Endurance
3-6 times per week
Moderate to
Vigorous
Muscular Strength /
Endurance
2-3 times per week
Progressive
Moderate
Resistance
Flexibility
3-7 times per week
Moderate Stretch
Low
Cool Down
Always after
exercise routine
Type
Walking, slow
jogging, knee lifts,
arm circles or trunk
rotations.
Running,
walking,
swimming,
dancing, cycling,
aerobics classes,
circuit training,
cycling etc.
Weights, resistance
bands, circuits,
push-ups,
curl-ups,etc…
Stretching, yoga,
Dynamic stretching,
etc…
Slow walking, lowlevel exercise,
combined with
stretching.
Time
5-10 minutes
30 – 60 minutes
20-60 minute
sessions
15-30 seconds per
stretch
3-5 minutes total
during
warm up and cool
down
5-10 minutes
7
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
Your Goals, Activities and FITT Plan
A very important aspect of designing your personalized fitness plan is to set fitness goals. The goals that
you establish should take into account your current fitness level as well as where you would like your
level of fitness to be. Well-written goals will drive your activity selection and FITT formula.
Use “SMART” criteria to set your fitness goals:
Specific: What do you want to achieve? How will you achieve it? Why is it important to you?
Measurable: Establish how to measure your success: actual numbers, target dates, or specific
events.
Achievable: Your goals should push you past your comfort point but should still be able to be
attained.
Relevant: Your goals should be important to you and the outcome should impact your life.
Timely: Your goals should have a time element established. This will help keep you on track.
Overload and Progression
In order to continue to improve and meet our physical fitness goals, we need to consistently
increase the work we are asking our muscles to do. When completing your fitness plans, be
sure to identify how you are increasing the work for your muscles to help you meet your fitness
goals. Each week your fitness plan needs to change from the week before to show that you are
working towards your fitness goals. To do this, identify the overload and progression changes
you plan to make.
My fitness goal is to improve (mark all that apply):
___Aerobic Capacity _____Muscular Strength _____Muscular Endurance
___Body Composition _____Flexibility
Overload: Describe the changes you are going to make to help you meet your fitness goals.
(Example, increase length of time jogging before walking):
____________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Progression: Describe how you are going to implement the overload changes to your fitness
plan. (Example, I will increase my jog time without walking on Monday to 3 minutes, on
Wednesday to 4 minutes, and by Friday I will be able to jog 5 minutes without
walking.)______________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
8
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
Personal Fitness Plan Worksheet
Instructions:
Set 4 Personal Fitness Goals in the areas of Aerobic Capacity, Muscular Strength / Muscular
Endurance, Flexibility, and Body Composition / Nutrition. Use the information you identified on your
“Personal Fitness Information” pages of this packet to plug in your activity Types. Then determine and
indicate the Frequency, Intensity and Time involved in applying the FITT principle to achieve your goals.
Please take your time, giving quality thought and effort into your goals and fitness plan.
AEROBIC CAPACITY (CARDIOVASCULAR FITNESS)
Short Term Goal
Activity Type 1
Activity Type 1 FIT
F-
I-
T-
F-
I-
T-
F-
I-
T-
Activity Type 2
Activity Type 2 FIT
Activity Type 3
Activity Type 3 FIT
Long Term Goal
MUSCULAR STRENGTH / ENDURANCE FITNESS
Short Term Goal
Activity Type 1
Activity Type 1 FIT
F-
I-
T-
F-
I-
T-
F-
I-
T-
Activity Type 2
Activity Type 2 FIT
Activity Type 3
Activity Type 3 FIT
Long Term Goal
9
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
FLEXIBILITY FITNESS
Short Term Goal
Activity Type 1
Activity Type 1 FIT
F-
I-
T-
F-
I-
T-
F-
I-
T-
Activity Type 2
Activity Type 2 FIT
Activity Type 3
Activity Type 3 FIT
Long Term Goal
BODY COMPOSITION / NUTRITIONAL FITNESS
Short Term Goal
Activity Type 1
Activity Type 1 FIT
F-
I-
T-
F-
I-
T-
F-
I-
T-
Activity Type 2
Activity Type 2 FIT
Activity Type 3
Activity Type 3 FIT
Long Term Goal
Looking at your information above, can you realistically commit to this fitness
plan? If not, then you need to make modifications prior to beginning the plan.
10
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
7th grade personal Fitness Plan Guidelines/Requirements
1. Create a 1 week personal fitness plan including a warm up, aerobic capacity work, strength/endurance work and a cool down.
a. Warm-up: must have at least 2 different activities per box used (Stretching exercises and a warm-up exercise).
b. Aerobic capacity: must have at least 1 activity per box used (activity time must be included), times must be for no less than
30 min. 4 days of moderate activity, 3 days of vigorous activity.

Examples of Moderate activity – minimum 4 days a week
o walking to school playing in the playground, skateboarding ,rollerblading, walking the dog, riding a bike on
level ground or ground with few hills
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One
way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.

Examples of vigorous activities- minimum 3 days a week
o playing chase, energetic dancing, aerobics, running, Gymnastics, playing football, martial arts, such as karate,
riding a bike fast or on hilly ground
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If
you're working at this level, you won't be able to say more than a few words without pausing for a breath.
c. Strength/endurance: must have at least 5 different exercises per box used, include sets/reps or choose circuit training
(do not use the same exercises everyday) minimum 3 days a week

Examples of Strength/Endurance type activity- minimum 3 days a week –
o games such as tug of war, swinging on playground equipment bars, rope or tree climbing, sports such as
gymnastics, football, basketball and tennis, sit-ups, pull-ups, push-ups, resistance exercises with exercise bands,
weight machines or hand-held weights, rock climbing
Exercise amount -60 minutes minimum per day
11
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
Grading Rubric for 7th Grade Personal Fitness Plan Activity Log
Warm - up
Aerobic Capacity
10 points
8 points
6 points
2 points
2 exercises are included
in each day of the week.
Includes stretching as
one.
7 days of aerobic work,
30 minutes or more each
day, 4 moderate level
and 3 vigorous level
activities
Most days have 2 warm
up exercises and include
stretching as one activity
in most days.
Most days have 30
minutes or more of
aerobic activity. Does not
specify moderate or
vigorous in some of the
days.
3 days of activities are
included, doesn’t include
all 5 exercises in all 3
days, was not clear on sets
and reps or circuit
training.
Most days have 2 warm
up exercises and include
stretching as one activity
in most days.
Total time of all activity
per day is 59 min to 45
minutes
A few days have 2 warm
up exercises and include
stretching as one activity
in a few days.
A few have 30 min or
more of aerobic activity.
Does not specify if
activities are moderate or
vigorous
Does not include any warm
up activities or stretching.
Includes 1 or 2 days of
strength training, doesn’t
include all 5 exercises, is
unclear on sets and reps
or circuit training.
Does not include 3 days of
strength or endurance
work, does not include any
exercises, does not specify
sets, reps or circuit
training.
Does not include any warm
up activities or stretching.
Strength/Enduranc
e
3 days of activities, 5
exercises, includes sets
and reps or has checked
circuit training box.
Cool down
2 exercises are included
in each day of the week.
Includes stretching as
one.
Total time of all activity
per day is 60 minutes
minimum
Exercise time
A few days have 2 warm
up exercises and include
stretching as one activity
in a few days.
Total time of all activity
per day is 44 to 35
minutes
Total
Page
1
/5
Does not include 30
minutes or more aerobic
activities in most days,
does not specify moderate
or vigorous activities
2
/10
3,4
/20
5,6
/20
Total time for all activity
per day is less than 35
minutes
8,9,10
/45
Total
/50
Total
/100
Project
Total
/150
12
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
Personal Fitness Plan Activity Log
Instructions: Use the lines to log your activities and indicate the sets, reps, intensity and time. Your log should show complete thought and effort
and be as detailed as possible. Use the activities from the Personal Fitness Plan Worksheet on the previous pages to log activities, intensity, and
time. If you are developing a weight lifting program include number of sets and reps. If you are designing a physical activities program you may or
may not be required to include sets and reps.
Day
Fitness Category
Activity
Sets
Reps
Intensity
Time
Warm-Up / Flexibility
Monday
Aerobic Capacity
Muscular Strength
Muscular Endurance
Cool Down/ Flexibility
Warm-Up / Flexibility
Tuesday
Aerobic Capacity
Muscular Strength
Muscular Endurance
Cool Down/ Flexibility
13
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
Personal Fitness Plan Activity Log (Continued)
Day
Fitness Category
Activity
Sets
Reps
Intensity
Time
Wednesday
Warm-Up / Flexibility
Aerobic Capacity
Muscular Strength
Muscular Endurance
Cool Down/ Flexibility
Warm-Up / Flexibility
Thursday
Aerobic Capacity
Muscular Strength
Muscular Endurance
Cool Down/ Flexibility
14
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
Personal Fitness Plan Activity Log (Continued)
Day
Fitness Category
Activity
Sets
Reps
Intensity
Time
Warm-Up / Flexibility
Friday
Aerobic Capacity
Muscular Strength
Muscular Endurance
Cool Down/ Flexibility
Warm-Up / Flexibility
Saturday
Aerobic Capacity
Muscular Strength
Muscular Endurance
Cool Down/ Flexibility
15
Rubric Score_______
Augustine Ramirez Intermediate School Physical Education Department
Name______________________________
Period 1 2 3 4 5 6
Date_____________
Attendance #_______
Personal Fitness Plan Activity Log (Continued)
Day
Fitness Category
Activity
Sets
Reps
Intensity
Time
Warm-Up / Flexibility
Sunday
Aerobic Capacity
Muscular Strength
Muscular Endurance
Cool Down/ Flexibility
16
Rubric Score_______