Goal Setting and Action Plan Assignment
Name:_____________________________
TI = ________
Com = ________
Using the SMART principle, you must set two short term goals that you would like to achieve by the end of
the semester. One goal must be related to your MUSCULAR ENDURANCE. Your second goal must come
from one of the following three categories (Cardiovascular Fitness, Muscular Strength or Muscular
Endurance). Use the FITT Principle to determine the Frequency, Intensity, Time and Type of activities that
will be necessary for you to reach your goals.
FITT PRINCIPLE
SMART PRINCIPLE
Rough Work: Complete the table below in order to ensure that you have included all the components of the
SMART & FITT principles while setting your fitness goals.
Specific
State your current score
and identify your goal.
You should state what
level, stage or score you
will reach.
Measurable
How will the results be
measured? What test
will you do?
Attainable:
How will it be possible
for you to achieve this?
Realistic:
Is it probable that you
will be able to do this?
Timely:
What date will you
achieve your goal?
Frequency
How often each week
will you do each
exercise to reach your
goal?
Intensity
How hard will you work
at each workout?
Consider Heart Rate,
Weights, Sets, etc
Time
How long in minutes
will you do each
exercise every time you
do them?
Type
What specific activities
or exercises will you do
to achieve your goals?
GOAL #1
Push Ups
GOAL #2
COMPLETE THE FITT
PRINCIPLE
COMPLETE THE FITT
PRINCIPLE
Goal Setting & Action Plan
In paragraph form, state your two fitness goals using the SMART principle and describe how you will
proceed to achieve them using the FITT Principle. Use the table below to assist you in writing your
paragraph
Stage
Purpose
Stage 1
Aim
To State your goal.
Stage 2
Requirements
To list whatever materials
you will require to
achieve your goal.
Stage 3 Method
To list the series of steps
you will take in order to
achieve your goal.
Stage 4
Evaluation
How to determine if the
goal was achieved.
Example
It is my goal this semester to improve my typing skills from poor (10
words per minute) to good (35 words per minute) in the one minute speed
typing test.
To achieve my goal I will need to set aside 30 minutes each week on
Tuesday’s after school in the computer lab to practice typing. I will need a
computer with the “skilz” typing software and several newspaper articles
to copy out.
The steps I will take to improve my typing speed are the following: First,
I will type out one 500 word article each Tuesday. On the first Tuesday of
each month I will use the “Skilz” typing software to practice typing at set
speeds and playing the rowing game. On the last Tuesday of each month I
will do the one minute speed test to monitor my progress.
At the end of the semester I will do the one minute speed test to see if I
have achieved my goal and increased my typing speed from 10 to 35
words per minute.
Evaluation Criteria
Category Of
Evaluation
Thinking &
Inquiry – Decision
Making
Communication –
Written Work
Level 1
50 – 59%
My plan met few
of the FITT
principles.
Communicates
information and
ideas with limited
clarity. There are
many errors in
spelling,
punctuation and
grammar.
Level 2
60 – 69%
My plan met some
of the FITT
principles.
Communicates
information and
ideas with some
clarity. There are
some errors in
spelling,
punctuation and
grammar.
Level 3
70 – 79%
My plan met most
of the FITT
principles.
Communicates
information and
ideas with
considerable
clarity. There are
few errors in
spelling,
punctuation and
grammar.
Level 4
80 – 100%
My plan met all of
the FITT
principles.
Communicates
information and
ideas with a high
degree of clarity.
There are little to
no errors in
spelling,
punctuation and
grammar.
Application
Demonstrates limited
application of the
FITT and SMART
principles while
setting your fitness
goals. Goals are not
clearly defined
Demonstrates some
application of the
FITT and SMART
principles while
setting your fitness
goals. Goals are not
clearly defined
Demonstrates
considerable
application of the
FITT and SMART
principles while
setting your fitness
goals. Goals are
clearly defined
Demonstrates
thorough application
of the FITT and
SMART principles
while setting your
fitness goals. Goals
are extremely clear
and realistic.