9 th Grade Personal Fitness Plan 4 Week Activity PLAN & 1 Week Food LOG Name: Period: Date: Passing the Fitnessgram test in 9 th grade is a requirement in the state of California. In the Sweetwater district, students who fail the Fitnessgram in 9 th grade are enrolled in a physical education course in 10 th grade called Fitness for Life. Students must continue to enroll in a physical education course every year until they pass the Fitnessgram. Passing the Fitnessgram is not a requirement to graduate. Statistically, students have the best chance of passing the Fitnessgram in 9 th grade. As a 9 th grade student it is very important you understand the fitness criteria you will be evaluated on for the Fitnessgram. Earlier this year your physical education teacher gave you a baseline (or practice) physical fitness test. The results from this test will provide you, your teacher, and your parents/guardians an understanding of your current fitness levels. This information is helpful so we can prepare you for the official Fitnessgram test administered in February. A lot is riding on the Fitnessgram test you will be taking in February. By putting in the work on this fitness plan and then completing the workouts you set up for yourself over winter break, you are giving yourself a great chance to pass the Fitnessgram. The Fitness Plan Components: Review results from baseline fitness test. Set SMART goals. Review current nutrition practices. Create an Activity Plan (to be completed during winter break). Page 1
Personal Fitness Plan Pre-Assessment 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: BMI Calculator http://www.nhlbi.nih.gov/guidelines/obesity/bmi/bmicalc.htm Fitnessgram Healthy Fitness Zone chart http://www.cde.ca.gov/ta/tg/pf/healthfitzones.asp Fitnessgram Mile/Pacer table http://www.sweetwaterpe.org/uploads/1/1/4/6/1146254/2011_pacer_hfz_t ables.pdf Part A Fitness Component Evaluation Your teacher will provide you with a paper Baseline Fitnessgram Results sheet. Compare your results with the Fitnessgram Healthy Fitness Zone Chart (listed above) to see if you passed or failed the components. Keep both of these documents handy, you will need to refer to them often when setting up your SMART goals. Fitness Component Your Score? Pass or Fail (Circle One) 1. Body Composition: BMI or % Pass / Fail Fat 2. : Sit and Reach or Pass / Fail Shoulder Stretch 3. Trunk Lift Pass / Fail 4. Push Ups, Flex Arm Hang or Pass / Fail Modified Pull Ups 5. Curl Ups Pass / Fail 6. PACER, Mile Run or Mile Walk Pass / Fail Part B Fitnessgram Evaluation In California, students need to pass at least 5 of the 6 Fitnessgram fitness components to pass the Fitnessgram test. Based on your results from Part A answer the following prompts: a. How many Fitness Components did you pass? (circle one) 6 5 4 3 2 1 0 b. Overall, did you PASS the Fitnessgram? (circle one) YES NO Page 2
Part C Fitness Evaluation Circle the Fitness Component you struggle the most with. a. Body Composition b. c. Muscular Strength d. Muscular e. Explain why you struggle with this Fitness Component? Provide a well thought out answer. Fitness Goal Setting 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: Page 3
Circle ALL of the Healthy Fitness Components you would like to see improvement. Body Composition: (BMI or % Fat) : (Shoulder Stretch or Sit and Reach) Muscular Strength: (Push Ups, Modified Pull Ups, or Flex Arm Hang) Muscular : (Curl Ups) : (PACERs, Mile Run, or Mile Walk) Create your three SMART goals below: SMART Goal # 1: Specific Describe your goal in detail (be sure it is realistic and something you can achieve): Measureable - How will you know you met your goal (# of push ups, mile run time, # of PACERs, etc ): Time - when will you achieve this goal? SMART Goal # 2: Specific Describe your goal in detail (be sure it is realistic and something you can achieve): Measureable - How will you know you met your goal (# of push ups, mile run time, # of PACERs, etc ): Time - when will you achieve this goal? SMART Goal # 3: Specific Describe your goal in detail (be sure it is realistic and something you can achieve): Measureable - How will you know you met your goal (# of push ups, mile run time, # of PACERs, etc ): Time - when will you achieve this goal? Page 4
Workout Worksheet Directions: Give two examples of proper activities for each activity/exercises below. WARM UP EXERCISES 1. COOL DOWN EXERCISES 1. 2. 2. AEROBIC CAPACITY EXERCISES 1. FLEXIBILITY 1. 2. 2. MUSCULAR STRENGTH/MUSCULAR ENDURANCE 1. STRATEGIES FOR MINOR INJURIES 1. Upper body injury: 2. 2. Lower body injury: Page 5
FITT PRINCIPLE & TABLE 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, show thought and effort as be detailed as possible. Definition of FITT Principle F = Frequency. Describes how often the activity takes place in a week. I = Intensity. Describes how vigorous the participant is engaged in the activity. T = Type. Describes the specific activity selected. T = Time. Describes how long the participant is engaged in the activity. FITT TABLE Aerobic Capacity Frequency Intensity Type Time Moderate 20-60 minutes Vigorous 3 to 6 times per week Jogging, Swimming, Bicycling, etc. Muscular Strength & 2 to 3 times per week Progressive Moderate Resistance Weights, pushups, curl-ups, circuits, etc. 20-60 minutes 3 to 7 times per week Moderate Stretch Yoga, dynamic stretching, etc. 3-5 minutes, before and after activity Reminder: The FITT table provides some examples of what your activity log should include. Make sure to create your fitness plan so that it bests meets your physical needs. Page 6
Fitness Planning Definitions In order to progress and meet your goals, you need to increase the workload effectively. Without increasing the workload, you will plateau (or stay the same). When making your plan, it is important you include the fitness concepts discussed below. It s a little tricky making a fitness plan to help you meet your goals. Too little overload and progression = not much or any change. Too much overload and progression = possible injury, burn out, or chronic fatigue. 10 % Rule The training intensity or duration of exercise should not be increased by more than 10% per week. Principle of Recuperation The body requires recovery periods between exercise training sessions to adapt to the exercise stress. Therefore, a period of rest is essential for achieving maximal benefit from exercise. Overtraining The result of failure to get enough rest between exercise training sessions. Symptoms include chronic fatigue, over use injuries, weight loss, and loss of desire to play favorite sports or work out. 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. Example: Susie normally jogs 10 minutes, but today she is going to jog 30 minutes. She has applied a greater stress on her body. 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. Example: On Monday, Susie is going to jog 10 minutes. On Tuesday, Susie will jog 12 minutes, and on Wednesday she will jog 15 minutes. She is gradually increasing her jog time. Page 7
Personal Fitness Plan Activity Log ~ Week 1 Directions: Using the FITT Principles and Table as a guide, create a 1 week fitness log of activities you PLAN to do. The Frequency of your weekly log will be identified by the amount of days you do each activity. Fitness Category Intensity (Moderate to Vigorous) Type (Describe Activity) Time (How long?) SUNDAY Muscular Strength/ SATURDAY FRIDAY THURSDAY WEDNESDAY TUESDAY MONDAY Muscular Strength/ Page 8
Personal Fitness Plan Activity Plan: Overload and Progression Describe the changes you plan to make every week in your fitness training to help you meet your SMART goals. Remember: Follow the 10 % rule (don t overload or progress more than 10% per week) Activities selected are specific and in line with your SMART goals. Describe Fitness Area # 1 You Would Like to Improve Describe your plan for Overload & Progression For Fitness Area # 1 Describe Fitness Area # 2 You Would Like to Improve Describe your plan for Overload & Progression For Fitness Area # 2 Week 2 Week 3 Week 4 Page 9