Fitness Final Project
*Project will be due on ________________*
Directions: You are required to develop a well organized fitness binder. The binder should include the following sections:
1.
2.
3.
4.
Workouts:
a. Cardiovascular Endurance
i. Develop three 30-60 minute personal workout (one for Monday, Wednesday, and Friday)
1. Include a 10 minute flexibility warm up before the workout starts
ii. Topics
1. Water aerobics/cross fit in the pool
2. Recreational activities (track, hiking, walking, running…ect.)
3. Step aerobics
4. Yoga/Relaxation
5. Aquatics
6. Circuit Training
7. Tae-boo
8. Dance (zumba, salsa, Latin, ballroom…ect.)
b. Muscular Endurance and/or strength
i. Develop three 30-60 minute personal workout (one for Tuesday, Thursday, and Saturday)
1. Include a 10 minute flexibility warm up before the workout starts
ii. Topics
1. Weight room
a. Muscular Strength
i. The amount of power muscles produced at one time
b. Muscular Endurance
i. Ability for muscles to exert force over a long period of time
Nutritional analysis:
a. Develop a balanced nutritional meal for 1 week (7 days)
i. Well balanced breakfast, lunch, dinner and snacks (myPlate)
ii. Make sure the meal choices fit within your lifestyle and family
iii. Remember healthy eating does not include fast food or fried food
iv. Focus on caloric intake versus calories burned as well as the food pyramid
v. Use the new food pyramid as a guide to shape your meals
b. Nutritional analysis response
i. Develop a one paragraph response to the following statements/questions:
1. Analyze your nutritional intake
2. Based on your intake, do you feel you are a healthy eater? Why or why not?
Body Composition
a. Include a paragraph explanation of the following:
i. What a BMI is?
ii. How can I maintain or successfully achieve a healthy BMI for you?
Reference Page
a. You need at least five sources
b. Make sure you site all of your sources
c. IF YOU DO NOT SITE YOUR SOURCES YOUR PROJECT WILL NOT BE ACCEPTED!
d. If you plagiarize work it will NOT be accept and will result in a zero
REMEMEBER: Spell check! Use complete sentences and most important read read and reread!
Maloney High School Personal Fitness
Student Developed Self Workout Plan
Section 1a and 1b
Subject/Topic: Cardiovascular Endurance
Grade: _____
Directions: Design a 30-60 minute workout (no less than 5 exercises and no more than 15) based on your
likes/dislikes as well as your goals and ability level. For example, make sure the exercises you choose are
actually capable of performing. Try to include exercises that work the following areas:
Note: After you complete your work out make sure you review it before handing it in! Someone should be able
to take look at your 30-60 minute work out and complete it without any questions.
Monday
Tuesday
Cardio
Weight
Training
(lower
body)
Wednesday
Thursday
Friday
Saturday
Cardio
Weight
Training
(upper
body)
Cardio
Weight
Training
(core)
Sunday
REST
Maloney High School Personal Fitness
Student Developed Self Workout Plan
Section 1a
Subject/Topic: Cardiovascular Endurance
Grade: _____
Directions: Design a 30-60 minute workout (no less than 5 exercises and no more than 15) based on your
likes/dislikes as well as your goals and ability level. For example, make sure the exercises you choose are
actually capable of performing. Try to include exercises that work the following areas:
Note: After you complete your work out make sure you review it before handing it in! Someone should be able
to take look at your 30-60 minute work out and complete it without any questions.
Equipment/Materials:
1. _________________________________________________________________
2. _________________________________________________________________
3. _________________________________________________________________
4. _________________________________________________________________
Safety Considerations:
1. _________________________________________________________________
2. _________________________________________________________________
3. _________________________________________________________________
Objective/Reason you choose these exercises:
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
Monday Exercises:
1. __________________________________________________________________
2. __________________________________________________________________
3. __________________________________________________________________
4. __________________________________________________________________
5. __________________________________________________________________
Wednesday Exercises:
1. __________________________________________________________________
2. __________________________________________________________________
3. __________________________________________________________________
4. __________________________________________________________________
5. __________________________________________________________________
Friday Exercises:
1. __________________________________________________________________
2. __________________________________________________________________
3. __________________________________________________________________
4. __________________________________________________________________
5. __________________________________________________________________
Maloney High School Personal Fitness
Student Developed Self Workout Plan
Section 1b
Subject/Topic: Muscular Endurance/Strength
Grade: _____
Directions: Design a 30-60 minute workout (no less than 5 exercises and no more than 15) based on your
likes/dislikes as well as your goals and ability level. For example, make sure the exercises you choose are
actually capable of performing. Try to include exercises that work the following areas:
Note: After you complete your work out make sure you review it before handing it in! Someone should be able
to take look at your 30-60 minute work out and complete it without any questions.
Equipment/Materials:
1. _________________________________________________________________
2. _________________________________________________________________
3. _________________________________________________________________
4. _________________________________________________________________
Safety Considerations:
1. _________________________________________________________________
2. _________________________________________________________________
3. _________________________________________________________________
Objective/Reason you choose these exercises:
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
Tuesday Exercises:
1. __________________________________________________________________
2. __________________________________________________________________
3. __________________________________________________________________
4. __________________________________________________________________
5. __________________________________________________________________
Thursday Exercises:
1. __________________________________________________________________
2. __________________________________________________________________
3. __________________________________________________________________
4. __________________________________________________________________
5. __________________________________________________________________
Saturday Exercises:
1. __________________________________________________________________
2. __________________________________________________________________
3. __________________________________________________________________
4. __________________________________________________________________
5. __________________________________________________________________
Maloney High School Personal Fitness
Student Developed Self Workout Plan
Section 2
Subject/Topic: Nutrition
Grade: _____
Directions: Design a week of healthy meals (5 days). Keeping the information we talked about in mind. Pick
three healthy meals for each day. Look at the calories, fat, protein, and carbohydrate intake. Create a similar
meal that is healthier. Each day should be based on your likes/dislikes, budget and lifestyle.
Days
Meal
Monday
Breakfast
Lunch
Dinner
Tuesday
Breakfast
Lunch
Dinner
Wednesday
Breakfast
Lunch
Dinner
Thursday
Breakfast
Lunch
Dinner
Friday
Breakfast
Lunch
Dinner
Calories
Fat
Protein
Carbs
Maloney High School Health and Physical Education
Student Developed Self Workout Plan
Section 2
Subject/Topic: Nutritional Analysis Response
Grade: _____
Directions: Answer the following: Based on your intake, do you feel you are a healthy eater? Why or why
not?
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
Maloney High School Health and Physical Education
Student Developed Self Workout Plan
Section 3
Subject/Topic: Body Mass Index
Grade: _____
Directions: Answer the following: What a BMI is? How can I maintain or successfully achieve a healthy BMI
for you? Keep in mind: What exercises can lower your body composition? (Endurance training, interval
training…)
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
Maloney High School Personal Fitness
Student Developed Self Workout Plan
Section 4
Subject/Topic: Reference
Directions: List all of the sources you used in your project. You need at least five sources. Make sure you
properly site ALL of your sources. IF YOU DO NOT SITE YOUR SOURCES YOUR PROJECT WILL NOT
BE ACCEPTED. Helpful source (http://www.citationmachine.net/index2.php?reqstyleid=99)
List of Sources:
1. _________________________________________________________________________
2. _________________________________________________________________________
3. _________________________________________________________________________
4. _________________________________________________________________________
5. _________________________________________________________________________