The Introduction

Introduction Every 33 seconds in the United States, someone dies from cardiovascular disease. Obesity rates are at the highest level ever. 84% of adult Virginians do not exercise at least 3 times per week. Research suggest that creating a plan for fitness that includes goals for improvement, self-evaluation of fitness levels, and a variety of activities leads to improved personal health and fitness. The Assignment

Your Assignment Create a Fitness Plan that will lead to healthy levels of fitness. A effective plan includes the following: –A self-assessment of all fitness in all five areas of health-related fitness. –A set of goals for improvement in each area of fitness. –A plan for activity to be completed that will help you reach those goals. –A plan for re-assessing your levels of fitness throughout your plan. –A way to log your activities. You will develop your own Personal Activity Log that will replace your PE Activity Log. –List of Resources used to create the plan. Step #1

Identify and define the Five components of Health-related fitness. Use the following links to research your answer: –Arlington Schools define fitnessArlington Schools define fitness –Defining Health-related components.Defining Health-related components –Health and Fitness SurveyHealth and Fitness Survey –Fitness Vocabulary Flashcards.Fitness Vocabulary Flashcards. –KidsHealth: Keeping Fit and Having FunKidsHealth: Keeping Fit and Having Fun –Rewards and Benefits of ExerciseRewards and Benefits of Exercise Step #2

Step 2: Measuring Fitness Create a record of your most recent fitness scores. See your HPE teachers if you need help with your scores. See below site for more information about the fitness test. –How Fit are You?How Fit are You? –FitnessGram basicsFitnessGram basics –Valuable information about fitness testing.Valuable information about fitness testing. Testing Instructions

FITNESSGRAM® Testing Instructions Cardiovascular Endurance Assessments –PACER testPACER test –One Mile RunOne Mile Run –Walk TestWalk Test Muscular Strength and Endurance –90 o Push Ups90 o Push Ups –Trunk LiftTrunk Lift –Cadence Curl UpsCadence Curl Ups –Flexed Arm HangFlexed Arm Hang Flexibility –Back Saver Sit and ReachBack Saver Sit and Reach –Shoulder StretchShoulder Stretch Body Composition –BMIBMI –Skin FoldSkin Fold Measuring Body Composition

Body Composition About Body Composition Measuring Body Composition: Compare your Skin Caliper readings by figuring you BMI: Calculating BMI Calculating BMI Go to the Body Analysis Station in the classroom to measure body composition using electrical impedance. Learn more about what is a healthy BMI for Kids and Teens: –CDC: BMI for Kids and TeensCDC: BMI for Kids and Teens Healthy Fitness Zones

Healthy Fitness Zones Boys Zones Girls Zones Step #3

Step #3: Setting Fitness Goals Develop a set of short-term and long- term goals for each area of fitness. Timelines are an excellent way to show how your goals progress. Use the following sites for information on setting realistic fitness goals: –Setting Fitness GoalsSetting Fitness Goals –Rule of 10 for setting fitness goalsRule of 10 for setting fitness goals –Steps for setting goals.Steps for setting goals. –Simple ways to set fitness goals.Simple ways to set fitness goals. –5 Facts about Setting Goals.5 Facts about Setting Goals. Step #4

Step #4: Building a Program Use the following websites to help start to design a program of activities to meet your goals: –BAM: Body and MindBAM: Body and Mind –Fitness Activities for Individuals with DisabilitiesFitness Activities for Individuals with Disabilities –KidsHealth: Food and fitness.KidsHealth: Food and fitness –American Heart AssociationAmerican Heart Association –Get Active Stay ActiveGet Active Stay Active –Walk Smart VirginiaWalk Smart Virginia –CDC: Physical Activity for EveryoneCDC: Physical Activity for Everyone –Weight Lifting for TeensWeight Lifting for Teens –Teen Strength Training InformationTeen Strength Training Information Getting Started

Beginners Guide to Fitness and ExerciseBeginners Guide to Fitness and Exercise Exercise Myths A Hodge-Podge of Topics on Exercise and Fitness.A Hodge-Podge of Topics on Exercise and Fitness. Activity Choices

Activity and Exercise Choices How about Core Fitness? Core Exercises Core Exercises with Fitness Ball Weight Training Basics Weight Training: Improving your muscular fitnessWeight Training: Improving your muscular fitness Focus on Flexibility 4 Elements of Rounded Routine Finding Time for Activity More Activity Choices

Activity and Exercise Choices What is Pilates? Killer Abs Getting Fit Outdoors What is Interval Training? Tips for Interval Training How to stretch your muscles?How to stretch your muscles? Step #5

Step #5: Using the FITT Principle The FITT Principle is an excellent way to plan your activity schedule. It allows you to make clear what schedules should look like. Use the below website to help you better understand how to use the Principle. –Defining the FITT PrincipleDefining the FITT Principle –Using FITT Principle in planning a program.Using FITT Principle in planning a program. Step #6

Step #6: Designing your own PE Activity Log This Activity Log will become your New Activity Log for PE Homework. Make sure to include the following: –Printable format. –Parent signature. –Work for at least five days a week for four weeks(1 st due date is November 30 th). –Includes activities that address all five areas of Health-related fitness. Options: –Blank Template –Creating an activity journal. The Evaluation

Category 4321 Internet Use Successfully uses suggested internet links to find information and navigates within these sites easily without assistance. Usually able to use suggested internet links to find information and navigates within these sites easily without assistance. Occasionally able to use suggested internet links to find information and navigates within these sites easily without assistance. Needs assistance or supervision to use suggested internet links and/or to navigate within these sites. Organization Information is very organized with well- constructed pages and detail on each part of the plan. Information is organized with well- constructed. Information is organized, but some parts are not well- constructed. The information appears to be disorganized. Assessment and Fitness Goals Fitness goals are clearly based on results of self- assessment with realistic goals set for future improvement. Fitness goals are based on self- assessment with some goals for improvement. Fitness goals are set for future improvement. Fitness goals are not a part of the plan. Personal Activity Log Log is well-planned giving attention to using the FITT Principle and the rule of 10. Log is planned and uses the FITT Principle. Log is planned but does not apply FITT Principle or use of the rule of 10. Log is not planned well and does not address the FITT Principle or the rule of 10. Resources Uses at least 12 websites in researching for plan. Uses at least 10 websites in researching for plan. Uses at least 8 websites in researching for plan. Uses at least 6 websites in researching for plan. Back to Beginning