Name:__________________________________ Per:_____________ Date:______ 1. Record Your CardioRespiratory Endurance Scores: Your Score: National Standard: Presidential Standard: Will your goal Your goal be to maintain or for 1 month improve? from now: Mile Test: Other Test: 2. Know the CardioRespiratory Endurance Workout Guidelines: Use the following quidelines in writing your fitness plans. You will need to decide if you should maintain, or improve your fitness according to how your current scores meet Presidential Fitness standards: (if you met standard, you can choose to maintain, or improve. If you did not meet standard, you should choose to improve.) CardioRespiratory Endurance F I T T To maintain: 3 days a week 60% of max heart rate (220 minus your age) At least 30 minutes Aerobic activities like run, dance, swim, bike To improve: 5 days a week 80% of max heart rate (220 minus your age) 30-60 minutes Aerobic activities like run, dance, swim, bike 3. Decide on your CardioRespiratory Endurance Activities: (ability of the circulatory and respiratory systems to supply fuel during sustained physical activity-Try activities that keep your heart rate elevated at a safe level for a sustained length of time such as: Jogging Swimming Cycling Eliptical Machine Jump roping Soccer Walking Aerobics video Step Benching Kickboxing 4. Write Your CardioRespiratory Endurance FITT Plan: Frequency Intensity Time Type 5. Put Your FITT Plan Into a Month-Long Plan: After your P.E. teacher has told you what activities you will be doing in P.E. each day this month, add any outside of school activities you will need to do to reach the “Frequency” and “Time” goals on your FITT plan. MONDAY Activity: TUESDAY Activity: WEDNESDAY THURSDAY Activity: Activity: FRIDAY Activity: SATURDAY Activity: SUNDAY Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ F – Frequency: how often you will perform physical activities I – Intensity: how hard you will perform physical activities T – Time: how long you will perform physical activites T – Type: the kind of physical activities your will perform Name:__________________________________ Per:_____________ Date:______ 1. Record Your Muscular Endurance Scores: Your Score: National Standard: Presidential Standard: Will your goal Your goal be to maintain or for 1 month improve? from now: Sit Up Test: Other Test: 2. Know the Muscular Endurance Workout Guidelines: Use the following quidelines in writing your fitness plans. You will need to decide if you should maintain, or improve your fitness according to how your current scores meet Presidential Fitness standards: (if you met standard, you can choose to maintain, or improve. If you did not meet standard, you should choose to improve.) F I T T Muscular Endurance To maintain: To improve: 2 days a week (w/ day of rest in between) 3-4 days a week (w/ day of rest in between) 8-12 reps of a lighter weight (3 sets) 12-15 reps of a lighter weight (3 sets) However long it takes to complete 3 sets However long it takes to complete 3 sets Free weights, weight machines, exercises Free weights, weight machines, exercises 3. Decide on your Muscular Endurance Activities: Weight Training with machines Weight Training Station Work Weight Training with Free Weights Isometric Work (like wall sits) 4. Write Your Muscular Endurance FITT Plan: Frequency Intensity Time Type Calisthenics (like sit ups) 5. Put Your FITT Plan Into a Month-Long Plan: After your P.E. teacher has told you what activities you will be doing in P.E. each day this month, add any outside of school activities you will need to do to reach the “Frequency” and “Time” goals on your FITT plan. MONDAY Activity: TUESDAY Activity: WEDNESDAY THURSDAY Activity: Activity: FRIDAY Activity: SATURDAY Activity: SUNDAY Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ F – Frequency: how often you will perform physical activities I – Intensity: how hard you will perform physical activities T – Time: how long you will perform physical activites T – Type: the kind of physical activities your will perform Name:__________________________________ Per:_____________ Date:______ 1. Record Your Muscular Strength Scores: Your Score: National Standard: Presidential Standard: Will your goal Your goal be to maintain or for 1 month improve? from now: Push Up Test: Other Test: 2. Know the Muscular Strength Workout Guidelines: Use the following quidelines in writing your fitness plans. You will need to decide if you should maintain, or improve your fitness according to how your current scores meet Presidential Fitness standards: (if you met standard, you can choose to maintain, or improve. If you did not meet standard, you should choose to improve.) F I T T Muscular Strength To maintain: To improve: 2 days a week (w/ day of rest in between) 3-4 days a week (w/ day of rest in between) 1-3 reps of heavier weight (3 sets) 3-5 reps of heavier weight (3 sets) However long it takes to complete 3 sets However long it takes to complete 3 sets Free weights, weight machines, exercises Free weights, weight machines, exercises 3. Decide on your Muscular Strength Activities: Weight Training with machines Weight Training Station Work Weight Training with Free Weights Isometric Work (like wall sits) 4. Write Your Muscular Strength FITT Plan: Frequency Intensity Time Type Calisthenics (like sit ups) 5. Put Your FITT Plan Into a Month-Long Plan: After your P.E. teacher has told you what activities you will be doing in P.E. each day this month, add any outside of school activities you will need to do to reach the “Frequency” and “Time” goals on your FITT plan. MONDAY Activity: TUESDAY Activity: WEDNESDAY THURSDAY Activity: Activity: FRIDAY Activity: SATURDAY Activity: SUNDAY Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ F – Frequency: how often you will perform physical activities I – Intensity: how hard you will perform physical activities T – Time: how long you will perform physical activites T – Type: the kind of physical activities your will perform Name:__________________________________ Per:_____________ Date:______ 1. Record Your Flexibility Scores: Your Score: National Standard: Presidential Standard: Will your goal Your goal be to maintain or for 1 month improve? from now: Sit and Reach: Other Test: 2. Know the Flexibility Workout Guidelines: Use the following quidelines in writing your fitness plans. You will need to decide if you should maintain, or improve your fitness according to how your current scores meet Presidential Fitness standards: (if you met standard, you can choose to maintain, or improve. If you did not meet standard, you should choose to improve.) Flexibility F I T T To maintain: To improve: 2 days a week 3 days a week Hold stretch for 30 seconds, rest in between Hold stretch for 60 seconds, rest in between 15 minutes 30 minutes Static (feel a pull and hold) stretches–stretch the muscles that work major body joints Static (feel a pull and hold) stretches–stretch the muscles that work major body joints 3. Decide on your Flexibility Activities: Stretch these muscles that work the major joints of the body: ankle flexes, calf stretches, spine twists, upper back stretches, lower back stretches, neck stretches, side stretches, sit and reach, hamstring stretches, ext. 4. Write Your Flexibility FITT Plan: Frequency Intensity Time Type 5. Put Your FITT Plan Into a Month-Long Plan: After your P.E. teacher has told you what activities you will be doing in P.E. each day this month, add any outside of school activities you will need to do to reach the “Frequency” and “Time” goals on your FITT plan. MONDAY Activity: TUESDAY Activity: WEDNESDAY THURSDAY Activity: Activity: FRIDAY Activity: SATURDAY Activity: SUNDAY Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Activity: Activity: Activity: Min.:_______ Min.:_______ Min.:_______ Min.:_______ F – Frequency: how often you will perform physical activities I – Intensity: how hard you will perform physical activities T – Time: how long you will perform physical activites T – Type: the kind of physical activities your will perform