Fitness for Life FITNESS PLAN

Introduction Congratulations! You have just been hired by 24 Hour Fitness as a personal trainer! Your 24 Hour Fitness supervisor has just provided you with your first client to train. If you are able to help your client meet their fitness goals and they are satisfied with the level of training you provided them, your supervisor has offered you a financial bonus. More $$ for you and a healthy client - what could be better!!! Congratulations! You have just been hired by 24 Hour Fitness as a personal trainer! Your 24 Hour Fitness supervisor has just provided you with your first client to train. If you are able to help your client meet their fitness goals and they are satisfied with the level of training you provided them, your supervisor has offered you a financial bonus. More $$ for you and a healthy client - what could be better!!!

Task Your team will need to divide up the responsibilities to provide the best training possible for your client. Please review the Trainer Duties below and make sure all of the duties are covered by at least one person. After you divide up your Training Duties you will need to review the Client Bios and select the client you want to work with. You will have (6) clients to choose from. Think about your team’s strengths and weaknesses as trainers, and select a client whose needs match your strengths. After your team has completed all of the tasks needed to provide a quality fitness training program for your client, you will provide your client with a Fitness Goals report. Your team will need to divide up the responsibilities to provide the best training possible for your client. Please review the Trainer Duties below and make sure all of the duties are covered by at least one person. After you divide up your Training Duties you will need to review the Client Bios and select the client you want to work with. You will have (6) clients to choose from. Think about your team’s strengths and weaknesses as trainers, and select a client whose needs match your strengths. After your team has completed all of the tasks needed to provide a quality fitness training program for your client, you will provide your client with a Fitness Goals report.

Team Process – Step 1  Divide your team up to cover all of these Training Duties:  Lead Trainer: Reviews the fitness and nutrition data and makes sure the SMART goals are accurate. Makes the Client Brochure with info provided by the trainers.. Make sure everyone on the team knows what to do, and offer support as needed.Client Brochure  Nutrition Trainer: Analyzes the client’s current diet to see where problems might be with regards to the client’s goals (example intake of too many calories for client’s wish for weight loss). Creates a nutrition plan with recipes that are inline with the client’s goals.  Muscular Strength and Endurance Trainer: Analyzes the client’s current muscular strength and endurance levels and comparing these scores to Fitnessgram standards, and sets SMART goals for the client to improve in this area. Fitnessgram standards,  Cardiovascular and Flexibility Trainer: Analyzes the client’s current cardiovascular (aerobic capacity) and flexibility and compares these scores to Fitnessgram standards, and sets SMART goals for the client to improve in this area.Fitnessgram standards,  Divide your team up to cover all of these Training Duties:  Lead Trainer: Reviews the fitness and nutrition data and makes sure the SMART goals are accurate. Makes the Client Brochure with info provided by the trainers.. Make sure everyone on the team knows what to do, and offer support as needed.Client Brochure  Nutrition Trainer: Analyzes the client’s current diet to see where problems might be with regards to the client’s goals (example intake of too many calories for client’s wish for weight loss). Creates a nutrition plan with recipes that are inline with the client’s goals.  Muscular Strength and Endurance Trainer: Analyzes the client’s current muscular strength and endurance levels and comparing these scores to Fitnessgram standards, and sets SMART goals for the client to improve in this area. Fitnessgram standards,  Cardiovascular and Flexibility Trainer: Analyzes the client’s current cardiovascular (aerobic capacity) and flexibility and compares these scores to Fitnessgram standards, and sets SMART goals for the client to improve in this area.Fitnessgram standards,

Team Process – Step 2  Step 2: Okay, now that you have selected your Trainer Roles, it is time to select a client. Download the descriptions of the Client Bios. Select ONE client your team wants to train.Client Bios  Now that you have selected your client, and know which Personal Trainer role everyone your will take on, it is time to get started.  Navigate through this presentation to find your trainer job duties.  Read through all of the steps you need to do for this project.  Click on all of the links provided for each trainer to find the resources you will need for this project.  Work closely with your team to finish the project.  Step 2: Okay, now that you have selected your Trainer Roles, it is time to select a client. Download the descriptions of the Client Bios. Select ONE client your team wants to train.Client Bios  Now that you have selected your client, and know which Personal Trainer role everyone your will take on, it is time to get started.  Navigate through this presentation to find your trainer job duties.  Read through all of the steps you need to do for this project.  Click on all of the links provided for each trainer to find the resources you will need for this project.  Work closely with your team to finish the project.

Lead Trainer As the lead trainer, AKA (also known as) Marge in Charge/ Man with the Plan, you have a very important job to do. You will need to set up a document sharing folder for your team, get everyone’s address, approve the quality of the project, and make sure all required information is included in your team’s brochure and Supertracker Reports. Details:  Get addresses and phone #s from your trainers, then set up a file sharing account with Google DriveGoogle Drive  Download the Brochure Template and then upload this to your shared file account (see step # 1).Brochure Template  Create a account for your client in Supertracker with information provided in the Client Bio.SupertrackerClient Bio  Create and Download the Nutrition and Physical Activity reports from your client’s Supertracker Account.NutritionPhysical Activity  Work with your Trainers to complete the brochure and reports. As the lead trainer, AKA (also known as) Marge in Charge/ Man with the Plan, you have a very important job to do. You will need to set up a document sharing folder for your team, get everyone’s address, approve the quality of the project, and make sure all required information is included in your team’s brochure and Supertracker Reports. Details:  Get addresses and phone #s from your trainers, then set up a file sharing account with Google DriveGoogle Drive  Download the Brochure Template and then upload this to your shared file account (see step # 1).Brochure Template  Create a account for your client in Supertracker with information provided in the Client Bio.SupertrackerClient Bio  Create and Download the Nutrition and Physical Activity reports from your client’s Supertracker Account.NutritionPhysical Activity  Work with your Trainers to complete the brochure and reports.

Nutrition Trainer Is an avocado a fruit or a vegetable? How about a tomato? What are superfoods? These are questions you find interesting because you know the power that food has in healthy living. You are responsible for setting up an account for the client with myplate.com, creating an imaginary diet for the client after analyzing the client’s current diet, and provide the client with healthy recipes and food choices to help them meet their goals. Details:  After reviewing your Client Bio create a short term SMART goal for nutrition.Client Bio  Log in to your client’s food Supertracker account and input 1 week of food and beverages for your client’s SMART goal.food Supertracker account  Create a report for the one week diet and save the report as a.pdf. Create a report  Upload your client’s nutrition report to the shared folder.  Go to MyPlate Recipe and choose a healthy recipe for each: breakfast, lunch dinner and two snacks.MyPlate Recipe  Work with the Leader Trainer to provide the data needed for the brochure. Is an avocado a fruit or a vegetable? How about a tomato? What are superfoods? These are questions you find interesting because you know the power that food has in healthy living. You are responsible for setting up an account for the client with myplate.com, creating an imaginary diet for the client after analyzing the client’s current diet, and provide the client with healthy recipes and food choices to help them meet their goals. Details:  After reviewing your Client Bio create a short term SMART goal for nutrition.Client Bio  Log in to your client’s food Supertracker account and input 1 week of food and beverages for your client’s SMART goal.food Supertracker account  Create a report for the one week diet and save the report as a.pdf. Create a report  Upload your client’s nutrition report to the shared folder.  Go to MyPlate Recipe and choose a healthy recipe for each: breakfast, lunch dinner and two snacks.MyPlate Recipe  Work with the Leader Trainer to provide the data needed for the brochure.

Nutrition: Calories 1.Find out how many daily calories your client should eat by going to the Calorie Calculator website. (If the link doesn’t work, Google “Calorie Calculator”). Link: Calorie CalculatorCalorie Calculator If the link isn’t working, here is the URL to the calorie counter: 1.Find out how many daily calories your client should eat by going to the Calorie Calculator website. (If the link doesn’t work, Google “Calorie Calculator”). Link: Calorie CalculatorCalorie Calculator If the link isn’t working, here is the URL to the calorie counter:

Nutrition: Recipes  Research healthy recipes to help you meet your calorie goals. Below are some examples of websites you can review. You are free to explore additional nutrition websites.  Healthy Recipes for Teens Healthy Recipes for Teens  Allrecipe Healthy Choices Allrecipe Healthy Choices  Good Housekeeping Healthy Recipes Good Housekeeping Healthy Recipes  Research healthy recipes to help you meet your calorie goals. Below are some examples of websites you can review. You are free to explore additional nutrition websites.  Healthy Recipes for Teens Healthy Recipes for Teens  Allrecipe Healthy Choices Allrecipe Healthy Choices  Good Housekeeping Healthy Recipes Good Housekeeping Healthy Recipes

Strength and Endurance Trainer How do I get rid of this flab on the back of my arms? What exercises should I do to pass the Fitnessgram push up test? You know the power that muscular strength and endurance have with body weight management and healthy active living. You will analyze your client’s baseline Fitnessgram scores and prescribe exercises on the Activity Tracker to improve muscular strength and endurance. You will create short term SMART goals. Details: 1. Review your Client Bio to create (1) short term SMART goal for muscular strength and one SMART goal for endurance.Client Bio 2. Go to activity Supertracker account to input 1 week of activities for muscular strength and endurance SMART goals.activity Supertracker account 3. Create a report of the activities you prescribed for your client and save the report as a.pdf. Create a report 4. Upload your client’s physical activity report to shared folder for your team (set up by the lead trainer). 5. Work with the Leader Trainer to provide info for the brochure. How do I get rid of this flab on the back of my arms? What exercises should I do to pass the Fitnessgram push up test? You know the power that muscular strength and endurance have with body weight management and healthy active living. You will analyze your client’s baseline Fitnessgram scores and prescribe exercises on the Activity Tracker to improve muscular strength and endurance. You will create short term SMART goals. Details: 1. Review your Client Bio to create (1) short term SMART goal for muscular strength and one SMART goal for endurance.Client Bio 2. Go to activity Supertracker account to input 1 week of activities for muscular strength and endurance SMART goals.activity Supertracker account 3. Create a report of the activities you prescribed for your client and save the report as a.pdf. Create a report 4. Upload your client’s physical activity report to shared folder for your team (set up by the lead trainer). 5. Work with the Leader Trainer to provide info for the brochure.

Strength and Endurance: Step 1  Find your client’s fitness data for:  Push-ups:________  Curl-ups:______  Tip: If your client is older than 17, than just use the oldest age category you can find on the tables.  Tip 2: If Carlos is your client or if your client’s goals exceed the Fitnessgram standard table use the 50 th or 85 th percentile tables.  How many curl-ups and push ups should your client be able to do? Look this info up on the tables below.  Click HERE to access Fitness Tables

Strength and Endurance: Step 2  SMART Strength Goal: [Describe a short term STRENGTH goal here. Click SMART to learn how to make the goal correctly.]  SMART Endurance Goal:  [Describe a short term ENDURANCE goal here. Be sure this is a SMART goal.]  [Insert a picture here of a STRENGTH activity your client would enjoy doing.]  [Insert a picture here of a ENDURANCE activity your client would enjoy doing.]

 Strength Overload: [Describe how OVERLOAD will be used to meet goal. Good detail needed.]OVERLOAD  Strength Progression: [Describe how PROGRESSION will be used to meet goal. Good detail needed.]PROGRESSION  Strength Specificity: [Describe how SPECIFICITY will be used to meet goal. Good detail needed.]SPECIFICITY  Strength Overload: [Describe how OVERLOAD will be used to meet goal. Good detail needed.]OVERLOAD  Strength Progression: [Describe how PROGRESSION will be used to meet goal. Good detail needed.]PROGRESSION  Strength Specificity: [Describe how SPECIFICITY will be used to meet goal. Good detail needed.]SPECIFICITY Strength and Endurance: Step 3

 Endurance Overload: [Describe how OVERLOAD will be used to meet goal. Be specific.]OVERLOAD  Endurance Progression: [Describe how PROGRESSION will be used to meet goal. Be specific.]PROGRESSION  Endurance Specificity: [Describe how SPECIFICITY will be used to meet goal. Be specific.]SPECIFICITY  Endurance Overload: [Describe how OVERLOAD will be used to meet goal. Be specific.]OVERLOAD  Endurance Progression: [Describe how PROGRESSION will be used to meet goal. Be specific.]PROGRESSION  Endurance Specificity: [Describe how SPECIFICITY will be used to meet goal. Be specific.]SPECIFICITY Strength and Endurance: Step 4

Process: Cardio and Flexibility Trainer My calves are sore, how do I stretch them? I want to complete my first half marathon, how should I train? You know that flexible muscles result in less injuries and a body with an efficient cardiovascular system is less likely to develop sedentary lifestyle diseases. You will analyze your client’s baseline Fitnessgram scores, and prescribe activities in the Activity Tracker to improve your client’s cardiovascular fitness and flexibility. You will create SMART goals for your client. Details: 1.Review your Client Bio and create (1) short term SMART goal for cardiovascular fitness and flexibility endurance.Client Bio 2.Input (1) week in the activity Supertracker account for your client to meet cardiovascular and flexibility SMART goals.activity Supertracker account 3.Create a report of the activities and save the report as a.pdf.Create a report 4.Upload your client’s physical activity report to the shared folder for your team. 5.Work with the Leader Trainer to provide the data needed for the brochure. My calves are sore, how do I stretch them? I want to complete my first half marathon, how should I train? You know that flexible muscles result in less injuries and a body with an efficient cardiovascular system is less likely to develop sedentary lifestyle diseases. You will analyze your client’s baseline Fitnessgram scores, and prescribe activities in the Activity Tracker to improve your client’s cardiovascular fitness and flexibility. You will create SMART goals for your client. Details: 1.Review your Client Bio and create (1) short term SMART goal for cardiovascular fitness and flexibility endurance.Client Bio 2.Input (1) week in the activity Supertracker account for your client to meet cardiovascular and flexibility SMART goals.activity Supertracker account 3.Create a report of the activities and save the report as a.pdf.Create a report 4.Upload your client’s physical activity report to the shared folder for your team. 5.Work with the Leader Trainer to provide the data needed for the brochure.

Cardio and Flexibility: Step 1  Find your client’s fitness data for:  Mile Run or Walk:________  Flexibility:______  Tip: If your client is older than 17, than just use the oldest age category you can find on the tables.  Tip 2: If Carlos is your client or if your client’s goals exceed the Fitnessgram standard table use the 50 th or 85 th percentile tables.  How fast should your client be able to run a mile? How flexible should they be ? Look this info up on the tables below.  Click HERE to access Fitness Tables

Cardio and Flexibility: Step 2  SMART Cardio Goal: [Describe a short term CARDIO goal here. Click SMART to learn how to make the goal correctly.]  SMART Flexibility Goal:  [Describe a short term FLEXIBILITY goal here. Be sure this is a SMART goal.]  [Insert a picture here of a cardio activity your client would enjoy doing.]  [Insert a picture here of a flexibility activity your client would enjoy doing.]

 Cardio Overload: [Describe how OVERLOAD will be used to meet cardio goal. Be specific.]OVERLOAD  Cardio Progression: [Describe how PROGRESSION will be used to meet cardio goal. Be specific.]PROGRESSION  Cardio Specificity: [Describe how SPECIFICITY will be used to meet cardio goal. Be specific.]SPECIFICITY  Cardio Overload: [Describe how OVERLOAD will be used to meet cardio goal. Be specific.]OVERLOAD  Cardio Progression: [Describe how PROGRESSION will be used to meet cardio goal. Be specific.]PROGRESSION  Cardio Specificity: [Describe how SPECIFICITY will be used to meet cardio goal. Be specific.]SPECIFICITY Cardio and Flexibility: Step 3

 Flexibility Overload: [Describe how OVERLOAD will be used to meet cardio goal. Be specific.]OVERLOAD  Flexibility Progression: [Describe how PROGRESSION will be used to meet cardio goal. Be specific.]PROGRESSION  Flexibility Specificity: [Describe how SPECIFICITY will be used to meet cardio goal. Be specific.]SPECIFICITY  Flexibility Overload: [Describe how OVERLOAD will be used to meet cardio goal. Be specific.]OVERLOAD  Flexibility Progression: [Describe how PROGRESSION will be used to meet cardio goal. Be specific.]PROGRESSION  Flexibility Specificity: [Describe how SPECIFICITY will be used to meet cardio goal. Be specific.]SPECIFICITY Cardio and Flexibility: Step 4

Resources Links for ProjectLinks for KnowledgeTutorials Client Bios Fitness Gram HFZ Chart Fitness Plan Brochure Google Drive MyPlate Recipes Supertracker Main Site President's Challenge Fitness BenchMark (50th and 85th Percentile) Principle of Overload Principle of Progression Principle of Specificity SMART Goals BMI Calculator PACER Chart How to set up a Supertracker account Fitness Trainer Resource Guide How to create a Supertracker report

 S: Specific. Make sure there is good detail and the exercises are inline with the goals.  M: Measurable. Make sure the goal can be measured, or quantified. Use time, # of reps, weight lifted, weight lost, etc…  A: Attainable. The goal is something that can be accomplished.  R: Realistic. The goal isn’t too challenging.  T: Time. Be specific with the time line. Example: Michelle will be able to perform 7 perfect push ups within 6 weeks from today.  S: Specific. Make sure there is good detail and the exercises are inline with the goals.  M: Measurable. Make sure the goal can be measured, or quantified. Use time, # of reps, weight lifted, weight lost, etc…  A: Attainable. The goal is something that can be accomplished.  R: Realistic. The goal isn’t too challenging.  T: Time. Be specific with the time line. Example: Michelle will be able to perform 7 perfect push ups within 6 weeks from today. How to Make SMART Goal

 Fitness Tables for Adult Clients Fitness Tables for Adult Clients  Fitness Tables for Teenagers and Kids Fitness Tables for Teenagers and Kids  Fitnessgram Table Fitnessgram Table  Fitness Tables for Adult Clients Fitness Tables for Adult Clients  Fitness Tables for Teenagers and Kids Fitness Tables for Teenagers and Kids  Fitnessgram Table Fitnessgram Table Fitness Tables

ElementMasteryProficientBasicBelow Basic Far Below Basic SMART Goals91-100% of required elements present. Accurate and specific % of required elements present. Mostly accurate and specific % of required elements present. Mostly accurate and specific % of required elements present. Mostly accurate and specific. 59% or less of required elements present. Mostly accurate and specific. Principles of Overload, Progression And Specificity % of required elements present. Accurate and specific % of required elements present. Mostly accurate and specific 70-79% of required elements present. Mostly accurate and specific % of required elements present. Mostly accurate and specific. 59% or less of required elements present. Mostly accurate and specific. Calories and Nutrition % of required elements present. Accurate and specific % of required elements present. Mostly accurate and specific 70-79% of required elements present. Mostly accurate and specific % of required elements present. Mostly accurate and specific. 59% or less of required elements present. Mostly accurate and specific. Quality of Presentation Neat, clean, well organized, and evidence of originality. Mostly neat, clean, well organized, and some evidence of originality. All required elements present, but not creativity, minimal effort or thought. Missing some elements, minimal effort and thought in the project. Missing most elements, minimal effort and thought in the project. Evaluation - NEW

Evaluation

Conclusion Congratulations on completing this very important project! The management of 24 Hour Fitness is very impressed with your training skills and would like to offer you a management position! Great work!