Name: ___________________________
CLASS:__________
Healthy Lifestyle Assignment - Fitness for Life/ Participation Skills & Techniques
Project Assignments
1. Fitness Log Goals: I applied the
FITT principle to set aggressive yet
attainable fitness goals for my 4
week log.
2. Technology Essay/Poster: There
are many wonderful ways to use
technology to track your physical
activity and to help motivate
you. There are apps, fitness
bands/watches and many other
options.
0 Points
5 Points
8 Points
10 points
Did not
participate
You made a fitness
plan/goals but they do
not reflect the SMART
criteria and/or your plan
is incomplete.
You utilized “SMART” criteria to
make your fitness plan/goals and
you established a plan to work all
three of your fitness focus
components.
You utilized “SMART” criteria to make
your fitness plan/goals and you
established a plan to work all three of
your fitness focus components. You also
wrote a descriptive paragraph about
your main fitness focus.
Did not
participate
You completed one of
the mentioned research
projects. However, your
project is missing (or in
error concerning) one or
more of the 1-6
instructions for the
poster/power point
&/or one or more of the
1-5 instructions for the
written essay.
You completed all of the required 16 instructions &/or 1-5 instructions
for the poster/PowerPoint/essay
respectively, with minimal errors
and fairly good content.
You completed all of the required 1-6
instructions &/or 1-5 instructions for
the poster/PowerPoint/essay
respectively with fantastic content and
without errors.
Did not
participate
You shared your
research with the class.
You presentation was
only a small portion of
the required
information. You lacked
confidence and you were
disorganized.
You shared your research in an
organized fashion. You presented
most of the required information for
the poster/powerPoint/essay in a
brief 2-3 minutes. However, you
lacked confidence and enthusiasm
in presentation.
You shared your research in an
organized fashion. You presented all the
required information for the
poster/powerPoint/essay in a brief 2-3
minutes. You demonstrated confidence
and enthusiasm in your presentation.
Did not
participate
You partially completed
your log and hit some of
your goals but failed to
indicate what you
actually accomplished
You mostly completed your log and
hit most of your fitness plan/goals.
You indicated what you actually
accomplished verse what your
plans/goals were.
You completed your logs every day and
hit most of your fitness plans/goals. You
indicated what you actually
accomplished. A reflection on your
experience and future goals setting is
extra credit 25 points.
Create a poster/power point and
write a 1-page essay, about a
particular technology that can be
used to increase your fitness.
3. Presentation: Share your
Technology Essay, poster or power
point with the class. 2-3 minute
presentation. Talk about all the
aspects detailed in the instructions
for the essay or poster. 
4. Complete your 4 week fitness log.
You are required to show your log
each week. 10 points will be
rewarded at each week completed.
10 point X4 weeks=40 points total
TOTAL POINTS POSSIBLE: 70 points + 25
bonus
TOTAL POINTS EARNED:
1. FITT PRINCIPLE & MY FITT PLAN/GOALS - Due today! We will start this in class and should be continued at home.
Directions: Use the FITT Principles and Table below to create a 4 Week PLAN of activities you enjoy doing that will help you meet
your fitness goals. Your log should be complete, showing thought and effort to be as detailed as possible.
NOTE: You need to schedule a minimum of 60 minutes of physical activity for each day. I want to see a combination of all three fitness
components scheduled in your plan. Also decreasing intensity means you need to increase your time!!
Your Own 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 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 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 my improvements in my overall fitness. This assignment is on your honor.
Definition of FITT Principe
F = Frequency. Describes how often the activity takes place in a week.
I = Intensity. Describes how vigorous your activity was in the activity.
T = Type. Describes the specific activity selected.
T = Time. Describes how long you were engaged in the activity.
IMPORTANT INFORMATION ABOUT MAKING YOUR FITT PLAN/GOAL
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 levels as well as where you want your fitness levels 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?
MEASUREABLE: Establish how to measure your success. Actual numbers, target dates, or specific events.
ACHIEVEABLE: Your goals should push you past your comfort point but should still be do-able.
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 helps you keep on track.
FITT PLAN/GOALS EXAMPLE: The FITT table provides some examples of how you will create your own fitness plan below.
Fitness Focus
Frequency
Intensity
Type
Time
Cardiovascular
Endurance
3 to 6 times per
week
Moderate Vigorous
Jogging, Swimming. Bicycling, etc.
20 to 60 minutes
Muscular
Strength and
Endurance
Flexibility
2 to 3 times per
week
Progressive Moderate
Resistance
Weights, push ups, curl ups, circuits, etc.
20 to 60 minutes
3-7 times per week
Moderate Stretch
Yoga, dynamic stretching
3 to 5 minutes before
and after activity
Intensity Goal
Type Goal
Time Goal
Your FITT PLAN/GOALS
Fitness Focus
Frequency Goal
Cardiovascular
Endurance
Muscular
Strength and
Endurance
Flexibility
Please describe your main fitness focus (What do you want to accomplish in the next 4 weeks?)
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2. Technology Posters or Essay:
Create a poster display or a PowerPoint and write a 1-page essay about a particular technology that can be used to increase one’s
physical fitness. Refer to the rubrics below for the details concerning your essay or poster. If you choose a PowerPoint presentation, it
must have a minimum of 4 slides and it requires all the 1-6 instructions as the poster for content.
POSTER OR POWER POINT INSTRUCTIONS:
1. Purchase a white poster board (or start a power point presentation)
2. A couple paragraphs about how the technology is used (if you used it, share your experience)
3. Provide a summary of reviews for quality and effectiveness of the technology.
4. All of the following: Pictures, drawings, diagrams, charts & links to multi-media.
5. Identify the main purpose of the technology for improving one’s personal fitness.
6. Demonstrate how the technology is used.
INFORMATIONAL ESSAY INSTRUCTIONS:
1. The essay should be one page in length, single-spaced and no larger then 12 Times New Romans.
2. The essay should have several paragraphs and follow this order of focus:
* A description of the product
*An explanation of how the product is used
*Your personal experience with the fitness technology (if you have not used the produce, research others reviews and
experiences with the product)
*How this product can helps someone accomplish the FITT principle, in his or her personal fitness plans/goals.
4. Grammatically correct and organized effectively
5. Focused on the facts about your product and in your own words. Do not just copy others words unless you are quoting and
then use quotation marks, e.g. “Stay connected throughout the day with real-time fitness stats and Caller ID on the OLED
display. And when the day is done, automatically monitor your sleep and set a silent, vibrating alarm”. (Heart Rate Monitors
USA, (http://www.heartratemonitorsusa.com/collections/activity-monitors/products/fitbit-charge?variant=5126839811) You
can just use in-text referencing like I demonstrated above. No reference page necessary. Thanks!
DUE DATE: November 24th 2015 - You will be dock 1 point each school day it is turned in late.
3. Presentations
Share your research with the class using your poster, power point or simply talking about the essay you wrote. Prepare 2-3 minutes
worth of information. Hint, if you correctly follow all the instructions for the Essay, poster or power point, you will have plenty to talk
about in 2-3 minutes! 
DUE DATE: This will be assigned to you sometime after November 24th, November 30th- December 18th…. Please turn your
Essay, Poster or Power Point in by the due date, so we can get through all the presentations in December. Remember you
will be docked 1 point per school day if it is not turned in on time.
4. Fitness Activity Log
This is the FITT calendar you are required to use to track your daily physical activity. Make a plan at the beginning of each week
based on your FITT plan/goals. Strive to hit the desired activities during the week. Then adjust your calendar to reflect what you
actually accomplish. Personally, sometimes I come out better then planned and sometimes worse off. Plan for meeting realistic yet
challenging goals each week.
You will be graded on how diligent you are accomplishing your FITT plan/goals. Remember that 60 minutes a day is the minimum
and if your intensity is low, you need to increase your time. You can take one day off per week if you choose to recover without the
loss of points.
Week #1 due date: November 3rd
Week #2 due date: November 9th
Week #3 due date: November 17th
Week #4 due date: November 23rd
(Bring your log to school and have Mr. Carter check
(Bring your log to school and have Mr. Carter check
(Bring your log to school and have Mr. Carter check
(Bring your log to school and have Mr. Carter check
HERE {
HERE {
HERE {
HERE {
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} if on-track)
Your activity logs are on your honor. Please sign below to indicate that you were honest with yourself when creating your
FITT plan and in your accounting for what you actually accomplished.
Your Signature ___________________________
Date____________
5. Extra Credit Reflection
Reflect on your experience making a fitness plan/goals and keeping a log. What did you like about it, not like about it? How can you
more effectively manage your future plans and goals? Make future plans/goals and write down what you would like to accomplish in
the next 6 weeks, 6 months and 6 years in regards to your health and fitness. This is worth up to 25 points extra credit.
REFLECTTION:
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Your Future FITT PLAN/GOALS
Fitness Focus
Frequency Goal
Intensity Goal
Type Goal
Time Goal
Cardiovascular
Endurance
Muscular
Strength and
Endurance
Flexibility
Set some short-term and long-term goals for the future. What fitness and skill plans/goals do you want to accomplish?
Next 6weeks:
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Next 6 months: _________________________________________________________________________________________________________
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Next 6 years: ___________________________________________________________________________________________________________
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