Personal Fitness Plan
7th Grade
1 week plan/1 week food log
Name______________________________ Period
0 1 2 3 4 5 6 7
Date___________
When you complete this project, you will accomplish the following:





Set specific short-term and long-term personal physical fitness goals.
Identify fitness activities that will help you accomplish your fitness goals.
Determine how often, how hard, and how long you will do your fitness activities.
Track your progress in a calendar.
Compare what you have planned with what you have accomplished.
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.
I understand the conditions of my fitness plan and will do my best to incorporate this plan into my daily life.
________________________________________________ (print student first AND last name)
_____________________________________ (student signature) Date________________
_____________________________________(parent signature) Date_________________
1|Page
Rubric Score_______
Personal Fitness Plan Pre-Assessment
Name________________________________ Period 0 1 2 3 4 5 6 7
Date_______________
INSTRUCTIONS: Please answer the following with complete responses. Please put quality
thought and effort into each of your answers. You will need to review the following charts to
complete this section:
 Fitnessgram Healthy Fitness Zone chart
 BMI chart
 Fitnessgram Estimated Aerobic Capacity (VO2max) Look-Up Table
Part A – Fitness Component Evaluation
1.
2.
3.
4.
Body Composition: What is your BMI?___________________ Are you in the HFZ? Yes No
Flexibility: Are you able to either pass the “Sit and Reach” or “Shoulder Stretch”? Yes No
Trunk Lift: Are you able to score within the HFZ for this assessment? Yes No
Upper Body Strength: How many push ups or modified pull ups can you do? _____ Are you in the HFZ?
Yes No
5. Curl Ups: How many curls ups can you do?______________ Are you in the HFZ? Yes No
6. What is your best VO2 Max score for aerobic capacity? ________ Are you in the HFZ? Yes No
Part B – Fitnessgram Pass/Fail Evaluation
1. In reviewing the test results in Part A, give yourself (1) point for each “yes” response and (0) points for each
“no” response. How many total points did you earn for Part A?________
2. In California, students need to score within the healthy fitness zone of (5) or more categories to pass the
Fitnessgram. In looking at your results, how did you do? (circle one) Pass Fail
Part C – Fitness Evaluation
1. Which one of the Fitness Components do you need to improve the most?
Why?____________________________________________________________________________________
________________________________________________________________________________________
_____________________________________________________________________
2. Which one of the Fitness Components do you feel the strongest? Why? ________________________________________________________________________________________
________________________________________________________________________________________
______________________________________________________________________
3. What exercise, if any, do you do outside of physical education class? If you are not currently exercising,
which exercise would you most likely do?
________________________________________________________________________________________
________________________________________________________________________________________
2|Page
Rubric Score_______
Fitness Goal Setting
Name________________________________ Period 0 1 2 3 4 5 6 7
Date_______________
1. What are your fitness goals? Mark all that apply.
__Appearance
__Cardiovascular Endurance
__Reduce Body Fat
__Improve Flexibility
__General Health
__Muscular Definition __Muscle Size __Muscle Strength
__Self
Esteem __Speed
__Sports Performance __Reduce Stress
__Tone and
shape
__Lose Weight __Improve Posture
__Medical Reasons
Other____________________________________________________________
2. Which of the following are your personal obstacles in adopting a regular fitness program?
__ I get bored easily when I exercise.
__I can’t really find the time to exercise.
__Family Obligations
__I get frustrated when I don’t see results.
__Intimidated or embarrassed when I exercise __I have to exercise alone
__My exercise setting does not meet my needs __ I do not have obstacles, I am just lazy
__Other______________________________________________________________
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.
3. Short-term goal. Identify a fitness goal you would like to achieve within two weeks for each of the below:
o Cardiovascular fitness_____________________________________________________
o Upper body strength______________________________________________________
o Muscular endurance ______________________________________________________
o Flexibility _______________________________________________________________
o Other__________________________________________________________________
3|Page
Rubric Score_______
4. Describe how you plan to meet this goal.
_______________________________________________________________________________________
_______________________________________________________________________________________
____________________________________________________________________________________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
5. Long-term goal. Identify a fitness goal you would like to achieve within six months for each of the below:
o Cardiovascular fitness_____________________________________________________
o Upper body strength______________________________________________________
o Muscular endurance ______________________________________________________
o Flexibility _______________________________________________________________
o Other___________________________________________________________________
6. Describe how you plan to meet this goal.
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
4|Page
Rubric Score_______
Workout Worksheet
Please think carefully and write down three of YOUR favorite examples in each box below. For each 3rd choice
activities please indicate an activity you could do in poor weather conditions.
WARM UP EXCERCISES
COOL DOWN EXERCISES
Examples: walking, jogging, jump rope, jumping jacks,
stretching, etc…
1.___________________________________________
2.___________________________________________
3. (can do in bad
weather)____________________________________
Examples: walking, active stretching, etc…
CARDIOVASCULAR EXERCISES
Examples: jogging, cycling, swimming, dancing,
stationary bike, aerobic class, etc…
1.___________________________________________
2.___________________________________________
3. (can do in bad
weather)____________________________________
MUSCULAR STRENGTH/MUSCULAR ENDURANCE
1.___________________________________________
2.___________________________________________
3. (can do in bad
weather)____________________________________
BODY COMPOSITION/NUTRITION
Examples: eat more fruits and vegetables, eat a health
breakfast, drink less soda and more water, no fried
foods Monday-Thursday
1.___________________________________________
2.___________________________________________
3. (can do in bad
weather)____________________________________
FLEXIBILITY
Examples: curl ups, push ups, pull ups, bench press, tricep
press
Examples: yoga, hamstring stretches, quadriceps stretches,
etc..
1.___________________________________________
2.___________________________________________
3. (can do in bad
weather)____________________________________
1.___________________________________________
2.___________________________________________
3. (can do in bad
weather)____________________________________
CHALLENGES TO STAYING MOTIVATED
STRATEGIES TO STAYING MOTIVATED
Examples: friends who do not work out, I get bored with
exercise, I like to play video games more than exercise, etc…
Examples: working with a partner, engaging in a variety of
activities, setting achievable goals, music, etc…
1.___________________________________________
2.___________________________________________
3. __________________________________________
1.___________________________________________
2.___________________________________________
3. __________________________________________
5|Page
Rubric Score_______
FITT FACTORS APPLIED TO A PHYSICAL CONDITIONING PROGRAM
Certain factors must be part of any fitness training program for it to be successful. These factors are Frequency,
Intensity, Time and Type. The acronym FITT makes it easier to remember them. Please review the information
below to help you complete the FITT Table. There is an example of a completed FITT table in the resource
section at the back of this packet.
Definition of FITT Principle
F = Frequency. Describes often activity takes place in a week.
I = Intensity. Describes how vigorous the participant is engaged in activity.
T = Type. Describes the specific activity selected.
T = Time. Describes how long the participant is engaged in activity.
Definition of Overload
Overload is the amount of resistance or distance run to provide a greater stress on the body than it is normally
used to in order to increase fitness.
Definition of Progression
Progression is the way a person should increase the workout (weight lifted or distance run). It is a gradual
increase either in frequency, intensity, or time or a combination of all three components.
FITT Table
Cardiovascular
Endurance
Frequency
Intensity
3-6 times per week
Moderate to
Vigorous
Muscular Strength
and Endurance
2-3 times per week
Progressive
Moderate
Resistance
Flexibility
3-7 times per week
Moderate Stretch
Type
Running,
walking,
swimming,
dancing, cycling,
aerobics classes,
circuit training,
cycling etc.
Weights, resistance
bands, circuits,
push-ups, curl-ups,
etc…
Stretching, yoga,
dynamic stretching,
etc…
Time
20 – 60 minutes
20-60 minute
sessions
3-5 minutes during
warm up and cool
down
6|Page
Rubric Score_______
Personal Fitness Plan Activity Log
Name________________________________ Period 0 1 2 3 4 5 6 7
Date_______________
Week # and date week begins__________________
Fill in the correct beginning date above. Use the chart below to plan your activities below. Your log
should show complete thought and effort and be as detailed as possible.
SUNDAY
Fitness Category
Cardio
Frequency
Intensity
Type
Time
Strength
Endurance
Flexibility
MONDAY
Strength
Endurance
Flexibility
Cardio
Strength
Endurance
Flexibility
SATURDAY
FRIDAY
THURSDAY
WEDNESDA
Y
Strength
Endurance
Flexibility
Cardio
TUESDAY
Cardio
Cardio
Strength
Endurance
Flexibility
Cardio
Strength
Endurance
Flexibility
Cardio
Strength
Endurance
Flexibility
7|Page
Rubric Score_______
Overload and Progression
In order to continue to improve and meet our physical fitness goals, we need to consistently increase
the work we are asking our muscles to do. When completing your fitness plans, be sure to identify how
you are increasing the work for your muscles to help you meet your fitness goals.
Each week your fitness plan needs to change from the week before to show that you are working
towards your fitness goals. To do this, identify the overload and progression changes you plan to
make.
My fitness goal is to improve (mark all that apply):
___Aerobic Capacity _____Muscular Strength
___Body Composition _____Flexibility
_____Muscular Endurance
Overload: Describe the changes you are going to make to help you meet your fitness goals. (Example,
increase length of time jogging before
walking):____________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
Progression: Describe how you are going to implement the overload changes to your fitness plan.
(Example, I will increase my jog time without walking on Monday to 3 minutes, on Wednesday to 4
minutes, and by Friday of next week I will be able to jog 5 minutes without
walking.)____________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
8|Page
Rubric Score_______
Personal Fitness Plan Nutrition Log
Name________________________________ Period 0 1 2 3 4 5 6 7
Date_______________
SATURDAY
FRIDAY
THURSDAY
WEDNESDAY
TUESDAY
MONDAY
SUNDAY
Week #_____ and date week begins_________. Fill in the correct beginning date above.
Day Food
Drink
Protein
Fat
Carbs
Total Calories
Breakfast
Snack
Lunch
Snack
Dinner
Breakfast
Snack
Lunch
Snack
Dinner
Breakfast
Snack
Lunch
Snack
Dinner
Breakfast
Snack
Lunch
Snack
Dinner
Breakfast
Snack
Lunch
Snack
Dinner
Breakfast
Snack
Lunch
Snack
Dinner
Breakfast
Snack
Lunch
Snack
Dinner
9|Page
Rubric Score_______
Nutrition Log Reflection
“You are what you eat.” Have you heard that? Although that saying isn’t exactly true, what we do eat
does have an impact on how we can concentrate in school, perform in sports, and even affects our
moods. The First Lady has given 100% commitment to helping young people be more active and
become aware of what they are eating. Click here to visit the Let’s Move website:
http://www.letsmove.gov/kids.php.
Please visit the mypyramid.gov website: http://www.mypyramid.gov/mypyramid/index.aspx to learn
what kinds of food you should be eating for your body type.
After reviewing your food log, please answer the questions below.
1.
How many days did you eat breakfast?________________
2.
How many days did you eat at least one fruit?________________
3.
How many days did you eat at least one vegetable?______________
4.
How many days did you more than one serving of fat?_____________
5.
How many days did you drink a soda?______
6.
In reviewing your food log, and comparing it to the my pyramid website, describe how you are
doing with your diet. Be specific, are you eating the recommended amount of fruits, veggies, proteins
and protein?
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
________________________________________________________________________________
7.
Describe the changes you would like to make to your diet:
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
8. How do you plan to make these changes? ____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
10 | P a g e
Rubric Score_______