1. Discovering Resources for Your Fitness
Pre-made Workout Day
Discovering Resources for Your Fitness

2. Expectations Choose a pre-set workout to complete during class
Start with a 5-7 minute warm up
No heart rate monitors necessary for class
You should complete a different workout on each of these days to gain a variety of experiences
Once you select a workout you must complete it- no switching halfway through class (choose wisely)

3. Resource Ideas Pinterest Popsugar Fitness HASFit Fitness Blender
Apps: Workout Trainer, Sworkit,
Daily Workouts...

4. RATE OF PERCEIVED EXERTION SCALE
MEASURES THE INTENSITY OF YOUR WORKOUT
SUBJECTIVE MEASUREMENT BUT OFTEN GIVES YOU AN IDEA OF WHERE YOUR HEART RATE MIGHT BE
DIFFERENT WORKOUTS WILL BE DIFFERENT RATINGS
IT’S IMPORTANT TO VARY THE INTENSITY OF YOUR WORKOUTS
EFFORT CAN OFTEN FACTOR INTO RPE

6. RATE HOW YOU FELT AFTER THE WORKOUT
AT THE END OF EACH PREMADE WORKOUT DAY, FILL OUT THE EXIT SLIP

7. Observing How Your Heart Responds to Working Out
Heart Rate Day
Observing How Your Heart Responds to Working Out

8. Do now…
Get a folder:
Write your name and days/period you have PE on the tab
Then go to:

9. Target Heart Rate 220-age = ________ (Max Heart Rate)
Max HR X .70 = ______ (low range)
Max HR X .85 = ______ (high range)

10. ON FOLDER:
My zone is _____ - _____

11. Expectations Get your assigned Heart Rate Monitor
Make sure it is showing up on the screen
Record your starting HR as you enter class
Record your HR after your warm up
Every 8 minutes you will be asked to check your HR and record it on your paper

12. Record Your Workout Day
Developing Your Own Way to Track Your Work

13. Expectations Using a pencil and paper record your workout.
Don’t forget to put your name on the paper
Always warm up at the start of class (record your warm up)

14. Required components
Cardio: equipment used, time and distance
Muscular Strength/Endurance: name of exercise, weight (or time), repetitions and sets

16. Testing and Refining Your Personal Fitness Goals
Goal Day
Testing and Refining Your Personal Fitness Goals

17. Goal Day: - Test your goals - Reevaluate your goals
- Rewrite met goals or edit old goals
- Have PE teacher initial your new information

18. A goal is Specific, Measurable, Attainable, Realistic & Timely
GOAL: Run 2 miles under 20 minutes
What component of fitness does this goal address? (circle one)
Cardiovascular Endurance Muscular Strength Muscular Endurance Body Composition
Test your goal & write your result
Create a new goal / Rewrite your old goal / Keep same goal TI
2 miles in 24 minutes
2 miles in 18 minutes
Date: 2/10/17
Run 2 miles in 20 minutes
Run 3 miles in 30 minutes
Date:

19. TODAY:
3 goal sheets- write 1 goal at the top of each
Choose one goal to “test”
Evaluate results: write new goal/ adjust goal/ or keep the same goal
Get teacher initials after test
Rest of the period is a workout of your choice