Mr. Luinstra
Grade 12 Phys Ed (PPL 4O)
Personal Fitness Assignment
This is an individual assignment and each student must complete the assignment.
1. Determine a personal fitness goal. The goal must be in an area you would like to
improve on for a specific sport. It can be aerobic, muscular endurance, muscular
strength, agility, coordination, or reaction time based.
2. Determine at least two different tests to measure your current performance. A list
of tests for specific areas is shown below but you may also make up your own
test.
3. Create two 30 minute training programs to work on improving the goal you have
set for your performance. You can use any equipment that is widely available in
the gym, such as mats, free weights, exercise balls, step boxes, stairs, benches etc.
Keep in mind that everyone in class will be doing their workouts together.
4. Complete a Journal for each workout completed during class. Includes, dates,
time and list of activities completed including details of weights and exercises
actually done that day.
5. Complete a final test repeating the tests done in step 2 to measure improvement.
6. Write a final summary about how the program worked or did not work at
improving your sport specific activity.
Fitness Testing
When completing any fitness test it is important to record all specifics and any variables about the test.
When the test is repeated it is essential that all variables be identical to ensure the test records your
improvements and not variations in the test.
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Pacer Test (aka Beep Test) – After completion (max number of lengths) of the test you should take and
record your heart rate. Improved fitness will be shown with more length and a reduced heart rate.
Anaerobic Bike Test – The rider must maintain a minimum of 80 (rpm) rotations per minute. Every 30
seconds you must increase the tension by approximately 10%.
Step Test
Sit and Reach Flexibility Test – From a sitting position the knees lock straight and the feet flat against
a box, stretch forward. Be sure to define the zero positive values and negative values when recording
your results.
Max Push Ups – Set a cadence for your push ups (example one per second). Then record how many
you can complete with our falling out of cadence. Be sure each push up is completed correctly, arms to
a 90 degree on each drop.
Max Sit Ups - Set a cadence for your sit ups (example one per second). Then record how many you
can complete with our falling out of cadence. Be sure each sit up is completed correctly, hands are held
on the floor and the writ must move up to the finger tips or s set distance. Using tape on the floor will
help. Some one may hold you feet.
Vertical Jump – Vertical Jump is taken from a two foot take off with no run up. Record standing and
then max height jumped. Subtracted to get your vertical jump. You will need a partner to help record
you results.
Horizontal Long Jump – From a two foot standing position see how far you can jump across the floor.
You will need a partner to help record you results.
Squat Jump Throws – Measure the distance you can throw a medicine ball from a squat position. Be
sure to use the same medicine ball and have a partner help record your results.
Mr. Luinstra
Grade 12 Phys Ed (PPL 4O)
Personal Fitness Assignment
Sample Assignment
Personal Fitness Goal: I want to improve my wrist strength; specifically to improve my
wrist shot in hockey.
Fitness Tests
Test 1 Wrist Strength used the grip gauges. I will be sure to use the same gauge for all
testing.
Test 2 Maximum number of wrist curls with a set weight to be determined.
Fitness Workouts
Workout 1
Time
Activity
2 mins
Wrist stretches and upper body arms and shoulder stretching.
8 mins
3 sets of arm curls on each arm with a 30-45 rest between each set, do all
three sets on one arm and then 3 on the other arm. Weight TBD
5 mins
3 sets of 20 finger tip push ups with a one minute rest between each set.
8 mins
5 sets of roll up and down the weights attached to a bar by a rope with a 1
minute rest between each set, Weight TBD.
5 mins
3 sets of light weight iron cross wrists curls palms down with light
weights 2 lbs
2 mins
Wrist stretches and upper body arms and shoulder stretching
Workout 2
Time
2 mins
8 mins
5 mins
8 mins
5 mins
2 mins
Activity
Wrist stretches and upper body arms and shoulder stretching.
3 sets of reverse wrist curls (palms down) on each arm with a 30-45 rest
between each set, do all three sets on one arm and then 3 on the other arm.
Weight TBD
3 sets of 1 minute tennis ball squeeze with a one minute break in between
5 sets of roll up and down the weights attached to a bar by a rope with a 1
minute rest between each set, Weight TBD.
3 sets of light weight iron cross wrist s curls palms up with light weights
Wrist stretches and upper body arms and shoulder stretching
Fitness Journal
Work Out Description – Wrist Strengthening workout on Monday Nov 16th 9:00AM
Activity
Time
Weight/Reps
Warmup Stretches
2
N/A
Arm Curs
9
25/12 25/12 25/10
Tennis Ball Squeeze
5
3 sets of 1 min