FITT
Frequency
Intensity
Time
Type
3 Week Fitness Plan Rubric / Checklist
Name: _____________ Period:______Project Points:____/100
*Once Completed check-off the list
_____ Pre Assessment Fitness Plan – Design 3-6 week overview of activities
_____ Fitness Results - Strength & Weaknesses from fitness testing & prior knowledge - Class
#1 Worksheet
_____ Set Personal Fitness Goals Class #2 Worksheet
_____ 5 components of fitness & FITT Principle included in each section of the plan
_____ Include rest / off days 1-2 per week
_____ Include cardiovascular endurance days - # of days will be based on goals
_____ Include muscular strength and endurance days - # of days will be based on goals
_____ Fitness Plan is organized in Progressive format – does the workout build on itself?
_____ List a full chart of exercises/activities – reps, sets, weight, etc. Class #3 Worksheet
Final Product Checklist
_____ 50 points - 3 week fitness plan (Poster, Word, Excel, PP, etc.)
_____ 5 points - Completed rubric Checklist
_____ 10 points - Complete Class Worksheets #1, #2, and #3 (Goals, Strengths, and Results
worksheets)
_____ 10 points - Fitness Plan must be something authentic & show progression – Easy format
to understand and implement
_____ 20 points - Present the final product – Group presentations
_____ 5 points - Complete the Engagement Survey
Pre Requisite:
Proper Technique and Weight Room Safety
Know the 5 components of fitness & exercises/activities that correlate
The need for a warm up and cool down
FITT principle
Pacing self
Target Heart Rate Zone
Word / Excel / Power Point / etc.
Design Qualities:
Content & Substance – Content is developmentally appropriate for middle school students
ALCOS:
6th Grade
10. Describe progress toward achieving personal fitness goals for each of the health-related fitness components.
Example: tracking progress on personal logs
11. Analyze exercise and heart rate data to determine adjustments to health fitness plans.
12. Identify possible injuries resulting from improper exercise routines.
• Demonstrating proper warm-up and cool-down techniques
13. Describe the structure and function of the muscular and skeletal systems as they relate to physical performance.
7th Grade
13. Identify factors that can be manipulated to achieve an overload in muscular strength and cardiorespiratory
endurance.
Examples: muscular strength—repetitions, sets, recovery time cardiorespiratory endurance—frequency, intensity,
time, type
8th Grade
1. Explain long-term physiological and psychological benefits resulting from regular participation in physical activity.
1.
Identify the role of exercise in stress reduction.
2.
Apply the F.I.T.T. principle to an individualized fitness plan.
16. Design a personalized fitness plan.
Organization of Knowledge – Lesson is taught in a progressive format. Students will have ample time and
resources available to complete the task
Clear & Compelling Product Standards – Fitness plan examples / demonstrations and Rubric is provided
Protection from adverse consequences – Teacher will evaluate all plans after one week and offer guidance. All
students will have to opportunity to tweak their plans throughout the unit and initial failures. Students will share their
plan within small groups to get feedback from peers.
Product Focus – the work is meaningful and directly affects their lifestyle
Affiliation – students are encouraged to get ideas from one another in order to complete the task. The task is
difficult enough so that students must rely on the support of others and online resources.
Authenticity – When developing the Fitness Plan, students will choose activities they value and & ones that work
towards accomplishing their goals – something they can use daily and encourage a healthy lifestyle.
Novelty & variety – think outside the box / include a variety of activities & technology to combine data and present
the material
Choice – Students choose the activities and format of their fitness plan (time, sequence, and order of task are
completely left up to the student designing the fitness plan)
Affirmation – Sharing of work on website, group presentations, & student conference throughout the process
Fitness Plan Engagement Survey
Name: ________________ Period: _________________ PE Teacher: __________________
Circle your level of engagement:
Phase 1 – Pre assessment in the computer lab – overview of fitness plan
Disliked it - Liked it – Loved it – Got to have it
Phase 2 – Planning phase – Worksheet portion of the plan – setting goals, selfevaluation, strengths and weakness, etc.
Disliked it - Liked it – Loved it – Got to have it
Phase 3 – Developing the Plan – using technology and resources to design your plan
Disliked it - Liked it – Loved it – Got to have it
Phase 4 – Presenting the Product – showing off your work to other classmates in a small
group setting.
Disliked it - Liked it – Loved it – Got to have it
Phase 5 – Implementing your plan – holding yourself accountable to doing the activities
Disliked it - Liked it – Loved it – Got to have it
Class #1 - Designing and Implementing a Fitness Plan
First Name ___________________________Last
Name_____________________________Grade___________
Physical Education Teacher
__________________________________________________
Directions: Review and evaluate your Fitness Test and fill in the chart
below. You will use this information in the development of a personal
fitness plan.
Self - Assessment
Fitness test
categories
Pacer Test Aerobic
Capacity
Body Composition
Ht. & Wt.
Curl-up Test
Abdominal Strength
Sit-and-reach
Flexibility
90 degree Push-up
Upper Body Strength
Where am I in
the fitness
zone?
What
recommendations
were made for
improvement?
What are some
activities I would
enjoy engaging in to
make the identified
changes?
Directions: Fill in the chart below based on your current daily activities. You
will use this information in the development of a personal fitness plan.
Self-Assessment of
Current Daily
Activities
Level of intensity
Types of daily
activity
Average daily
minutes of types of
activities
Areas you would
like to change to
either increase or
decrease minutes.
Hard
Medium
Light
Rest
Directions: After evaluating your results from the fitness testing and daily activities worksheet,
answer the following questions to assist in planning your levels of activity outside of school.
1. After evaluating the activity plan, what do you feel you need to do to either maintain your
level of activity or increase your level of activity?
2. What are some methods you will use to motivate yourself to actively keep to your plan of
action?
3. Is there anything new you would like to do or learn to increase your activity level?
Class #2 - Designing and Implementing a Fitness Plan
First Name ___________________________Last
Name_____________________________Grade___________
Physical Education Teacher ___________________________
Two key components in designing your fitness plan also include establishing what your overall goal is for
working out. The second is to put into plans how you will adhere to your plan.
Physical Education Class Workout Plan:
1. Please establish at least three personal fitness goals:
A.
B.
C.
2. I plan to monitor my progress by:
Examples: Taking heart rates, using heart rate monitors, measuring pre and post, keeping a log,
digiwalke rand indicating where I need to increase weight, reps, intensity or time.
3. Motivation strategies to assist me in adhering to my plan will include:
Examples: Working with a partner, engaging in a variety of activities, self - affirmations, music etc.
Class #3 - Designing and Implementing a Fitness Plan
First Name ___________________________Last
Name_____________________________Grade___________
Physical Education Teacher ____________________________
Directions: Select activities and exercises from the list below. The list is not comprehensive. Please feel free to
insert activities, exercises that may not be on the list. Create a 3 week fitness plan. Work on one week at a time and
keep in mind variety, motivation and your overall goal!
Warm - Up
Activities
Aerobic
Capacity
Walking
Jogging
Jumping Rope
Bike
Treadmill
Aerobic tapes
Calisthenics
Low impact
aerobics
Dynamic Warmup
Muscular
Endurance and
Strength
Flexibility
Traps
Hamstring
Quadriceps
Step aerobics
Push - ups
Sit - ups
Weight room
equipment
Free weight
Elliptical
Stability ball
Trunk
Stadiums/Stairs
Medicine ball
Shoulders
Walking
Jogging
Exercise Bike
Rope Jumping
Traverse wall
Calf
Triceps
Cool Down
Walking
Jogging
Heel toe
walking
Static
Stretching
Sample– Day 1 Workout
Type of Exercise
Exercise
Time
Intensity
Sets /reps.
Warm - up
Aerobic Capacity
Walking on treadmill
Jogging on treadmill
Exercise bike
Bicep curl
5 mins.
10 mins
20 mins.
Low
Medium
Medium
High
3x8
Muscular
Strength/
Endurance
Flexibility
Cool Down
Chest Press
Lat. Pull down
Tricep Pushdown
Sit-ups
Push ups
Walking
Trunk lift
Shoulder stretch
Hamstring
Quadriceps
Calf
Saigon
4 set
4 set
5 min.
High
High
High
High
High
Low
3x8
3x8
3x8
25
20
30
30
30
30
30
30
Low
Low
Low
Low
Low
Low
2
2
2
2
2
2
Sec.
Sec.
Sec.
Sec.
Sec.
Sec.
sets
sets
sets
sets
sets
sets
Sample Fitness Plan Body for Life
Weight training Example
Click Here
Cardio training Example
Click Here
Web Resources:
www.bodyforlife.com
http://www.pbs.org/newshour/extra/teachers/lessonplans/health/fitness/fitforlife.h
tml