This project is a Personal Fitness Plan. It was designed for 9th Grade students in Virginia, but can easily be adapted for your needs.
Students spent 6-8 hours in the computer lab working on this assignment, however, it covers several standards listed below. Students will use the packet along side of being on a computer. Students will use a Webquest PowerPoint to complete this assignment. Additionally, I have attached the weekly and overall reflection that I had my students write.
This assignment/project was taken from several resources but a majority was from a gentelman from the VAHPERD Conference – SHAPE America Health Teacher of the Year 2016, Middle School Physical Education Teacher of the Year.
You have been hired by yourself to be a personal trainer. In the role of personal trainer, you must research and develop a personal fitness plan that is designed specifically for you. You will be guided through the research process using an internet research tool called a WebQuest. During the research process you will fill in information contained in the packet. You will use the information from your research to assist you in designing your fitness plan. Good luck on your assignment!
1. Defining Fitness
2. Measuring Fitness
3. Body Composition
4. Analyzing Fitness
5. Activity Choices
6. Setting Fitness Goals
7. F.I.T.T. Principle
8. Principles of Training and Associated Terminology
9. Warm-Up/Cool Down/Special Exercises
10. Building a Program
11. Complete Your Plan
Project meets the following Virginia Standards:
9.3 FITNESS PLANNING
9.3 The student will evaluate current fitness behaviors and demonstrate achievement and maintenance of a health-enhancing level of personal fitness by designing, implementing, self-assessing, and modifying a personal fitness program.
9.3 a) Demonstrate program-planning skills by assessing and analyzing personal fitness levels, setting
goals, devising strategies, making timelines for a personal physical fitness plan, and evaluating
the components and progress of the personal fitness plan.
9.3 b) Apply the FITT (frequency, intensity, time, type) principle and other principles of training such
as overload, specificity, and progression, in accordance with personal goals to the personal
9.3 c) Explain the characteristics, including scientific principles and concepts, of safe and appropriate
muscular-stretching, muscular-strengthening, and cardiorespiratory exercise programs to
improve the health-related components of fitness.
9.3 d) Explain the relationship between heart rate, training zones, and exercise intensity, to include
measures (e.g., heart rate monitors, pedometers, accelerometers) and appropriate training zones
to meet exercise and personal fitness goals.
9.3 g) Identify types of strength exercises (isometric, concentric, eccentric) and stretching exercises
(static, proprioceptive neuromuscular facilitation, dynamic) for personal fitness development
(e.g., strength, endurance, range of motion).
9.3 h) Define and describe terms and activities associated with fitness, to include set, repetition, isometric, isotonic, isokinetic, core, upper body, and lower body exercises.