HSCI Fitness Plan DISTRICT FITNESS PLAN

A Physical Education Webquest Kim Butler, EdD & Bobbi Acosta Sweetwater Union High School District

  Fitness Plan Responsibilities:  Review the fitness and nutrition data and make sure the SMART goals are accurate. Submit your completed Fitness Plan to the teacher.  Nutrition: Analyze your current diet to see where problems might be with regards to your goals (example intake of too many calories for weight loss). Create a basic nutrition plan with recipes that are inline with your goals.  Muscular Strength and Endurance: Analyzes your current muscular strength and endurance levels, compare these scores to Fitnessgram standards, and set SMART goals.  Cardiovascular and Flexibility: Analyze your current cardiovascular (aerobic capacity) and flexibility and compare these scores to Fitnessgram standards, and set SMART goals. Fitness Plan Process:

 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 creating a recommended calorie consumption goal, creating a basic meal plan for one, and provide healthy recipes and food choices to help you meet your goals. Process: Nutrition

 Nutrition: Calories 1.Find out how many daily calories you should eat by going to the Calorie Calculator website. (If the link doesn’t work, google “Calorie Calculator”). 2.Link: Calorie CalculatorCalorie Calculator 3.Find out how many calories you actually are eating by recording everything you eat in one day:Daily Food TrackerDaily Food Tracker

 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

 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. Analyze your baseline Fitnessgram scores and review your goals. After you have done this, you will create one SMART goal for strength and one SMART goal for endurance. Using the provided websites and resources, you will select activities that you will enjoy AND that will help meet your goals. Process: Strength and Endurance

 Strength and Endurance: Step 1  Find your fitness data for:  Push-ups:________  Curl-ups:______  How many curl-ups and push ups should you be able to do? Look this info up on the tables below.  FITNESSGRAM Healthy Fitness Zones (2014) FITNESSGRAM Healthy Fitness Zones (2014)  President's Challenge Fitness Benchmarks (50th and 85th Percentile) President's Challenge Fitness Benchmarks (50th and 85th Percentile)

 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  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 you would enjoy doing.]  [Insert a picture here of an ENDURANCE activity you would enjoy doing.]

  Strength Overload: [Describe how OVERLOAD will be used to meet your goal. Good detail needed.]OVERLOAD  Strength Progression: [Describe how PROGRESSION will be used to meet your goal. Good detail needed.] PROGRESSION  Strength Specificity: [Describe how SPECIFICITY will be used to meet your 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 Strength and Endurance: Step 4

 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 baseline Fitnessgram scores, and using the provided resources prescribe activities that you enjoy doing that will improve your cardiovascular fitness and flexibility. You will create SMART goals that will help you measure your progress. Process: Cardio and Flexibility

 Cardio and Flexibility: Step 1  Find your fitness data for:  Mile Run ________  Flexibility:______  How fast should you be able to run a mile? How flexible should you be ? Look this info up on the tables below.  FITNESSGRAM Healthy Fitness Zones (2014) FITNESSGRAM Healthy Fitness Zones (2014)  President's Challenge Fitness Benchmarks (50th and 85th Percentile) President's Challenge Fitness Benchmarks (50th and 85th Percentile)

 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  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 you would enjoy doing.]  [Insert a picture here of a flexibility activity you would enjoy doing.]

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

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

 Resources Links for ProjectLinks for Knowledge Client Bios Drop Box Fitnessgram HFZ Chart Google Drive MyPlate Recipes Daily Food Plan Daily Food Plan Recipes Principle of Overload Principle of Progression Principle of Specificity SMART Goals BMI Calculator

 Evaluation

  Congratulations on completing this very important project! You are on your way to being Fit and Fabulous, Great work! Conclusion