7th Grade
DISTRICT FITNESS PLAN
District Fitness Plan
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Introduction
Task
Resources
Process
Evaluation
Conclusion
District Fitness Plan
Kim Butler, EdD
Bobbi Acosta
Danielle Cherry
Sweetwater Union High School District
Introduction
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Congratulations! You have recently completed your baseline
Fitnessgram fitness test. We will now use this information that
you have about your overall fitness and create a plan to
improve or maintain your current level.
Task
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For an accurate fitness plan it is
important that you look at your
eating habits as well as your exercise
habits. You will use technology to
help you develop a 1 week fitness &
nutrition plan.
You will create a brochure in order to
highlight the key aspects of your 1
week fitness plan for your reference
as you use it over the winter break.
Process
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
Step 1: Review the main parts of this project below.
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Overall Project: Review your fitness and nutrition data and make sure the
SMART goals are accurate before you make the Brochure.
Nutrition: Analyze your current eating habits to see where problems might be
with regards to goals (example intake of too many calories for weight loss goals).
Create a nutrition plan with recipes that are inline with your goals.
Muscular Strength and Endurance: Analyze your current muscular
strength(push ups) and endurance(curl ups) scores and compare these scores to
Fitnessgram standards, and sets SMART goals to improve in this area.
Cardiovascular and Flexibility: Analyzes your current cardiovascular (aerobic
capacity) and flexibility scores and compare these scores to Fitnessgram
standards, and set SMART goals to improve in this area.
Process: Nutrition
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Do carbs cause you to gain weight? What nutrition choices are healthy
if I am a vegetarian? These are questions you find interesting because
you know the power food has in healthy living.
You are responsible for setting up an account with myplate.com,
creating a diet for your self that will help you meet your BMI goals, and
find healthy recipes and food choices to help you meet your goals.
Details:
After reviewing your Baseline Body Composition score create a
short term SMART goal for nutrition.
Log in to your food Supertracker account and input 1 week of food
and beverages for your SMART goal.
Create a report for the one week and save the report as a .pdf
Go to MyPlate Recipe and choose a healthy recipe for each: breakfast,
lunch dinner and two snacks. Save these on a document.
Process: Strength and Endurance
Trainer

How can I get my abs strong enough to pass the curl up test? What
exercises can I do so I can finally pass the push up test with the beeper?
You know the power that muscular strength and endurance have with
body weight management and healthy active living.
You will analyze your baseline Fitnessgram scores and choose exercises on
the Activity Tracker to improve muscular strength and endurance. You will
create short term SMART goals. Details:
1.Review your Baseline Fitnessgram Scores to create (1) short term
SMART goal for muscular strength and one SMART goal for endurance.
2.Go to activity Supertracker account to input 1 week of activities for
muscular strength and endurance SMART goals.
3.Create a report of the activities you prescribed and save the report as a
.pdf
4.Use this information to help you complete the brochure.
Process:
Cardio and Flexibility

How will I every be able to run the number of PACERs laps I
need in order to pass the Fitnessgram? You know that flexible
muscles result in less injuries and a body with an efficient
cardiovascular system is less likely to develop sedentary lifestyle
diseases.
You will analyze your baseline Fitnessgram scores, and choose
activities in the Activity Tracker to improve your cardiovascular
fitness and flexibility. You will create SMART goals. Details:
1.Review your Baseline Fitnessgram Scores and create (1) short
term SMART goal for cardiovascular fitness and flexibility
endurance.
2.Input (1) week in the activity Supertracker account to meet your
cardiovascular and flexibility SMART goals.
3.Create a report of the activities and save the report as a .pdf
Resources
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Links for Project
Links for Knowledge
Tutorials
Drop Box
Fitnessgram HFZ
Chart
Fitness Plan Brochure
Google Drive
MyPlate Recipes
Supertracker Main Site
Brochure
Principle of Overload
Principle of
Progression
Principle of Specificity
SMART Goals
BMI Calculator
PACER Chart
How to set up a
Supertracker account
Fitness Trainer
Resource Guide
How to create a
Supertracker report
Evaluation
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Conclusion
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 Congratulations on completing
this very important project!
You have just set up a personal
fitness plan for you to complete
during the winter break to help
you pass the Fitnessgram in
February! Great work!