1. Sr. Fitness Project One step at a time!

2. Step 1 : Gather all of your fitness testing info.  * mile run  * sit n’ reach  * trunk lift  * shoulder stretch  * pull ups  * push ups  * sit ups (curl ups)  * RESTING HEART RATE RATE  * 1 RM MAX. ARM STRENGTH STRENGTH  !!! Any testing that has not been done, should be done now!  !!! Directions for performing heart rate and 1 RM max. are on Mrs. W. website.

3. Step 2: Compare your results to the Norms. (Assessment of pre-testing.)  * Find your gender and age on the FitnessGram Healthy Fitness Zones chart.  * Identify where your scores are, and what your zone is.  * Heart rate and 1 RM max. are on separate charts. (Mrs. W. website)

4. Step 3: Chart your findings.  * Show your scores, the healthy zones, and where your scores lie in the zones. Fitness Test Item My Scores FitnessGram Norms Healthy Fitness Zone Mile Run 8:06 8:00 – 10:00 In Healthy Zone Sit/Curl Ups 12 18 – 35 Below Zone Sit and Reach 19 in. 9– 12 in. AboveZone

5. Step 4: Answer questions about your ideas on fitness. (Personal interpretation)  * In paragraph form, answer the questions regarding your ideas and feelings about physical fitness.  * When discussing consequences of an unhealthy lifestyle, you must research and cite your sources (2 sources.).

6. Step 5: Set 3 Personal Fitness Goals  * Goals should be: Meaningful  Realistic  Specific  (See: Goal setting on Mrs. W’s website)  Goal #1 – By 30 weeks I want to drop 20 sec. from my mile time (8:45 → 8:25).  Goal # 2 – By 30 weeks I want to increase my sit ups by 10 (26 → 36).  Goal # 3 – By 30 weeks I want to increase my pull ups to one full pull up.

7. Step 6: Create a Plan of Action  A plan of action needs to have the what, how, when questions answered in order for it to be a user friendly and effective.  Most importantly: You should research health and fitness references to find the most effective and reliable ways to reach your goals! You need at least 2 sources.  There are two models that you can choose from to help organize your plan of action.

8.  * Model #1 – Mode (what)  Duration (how long)  Frequency (when)  Intensity (how hard)  * Model #2 (FITT) – Frequency (when)  Intensity (how hard)  Time (how long)  Type (what)  (More specific info. regarding these models is on the Goal Setting page on Mrs. W’s website)

9. Plan of Action Example Action→, Goal ↓ Mode (what activity) Frequency (how often) Duration ( how long, time) Intensity (how hard to work, THRR, weight, rest periods…) Goal #1. 1.Run. 2. Run 1. 3 x’s week.2. 1 x week. 1. 10-20 min.2. One lap repeats. (5 -10 times) 1. Within Target Heart Rate Range.2. At pace that would achieve desired time(8:25). Rest 1 min. between repeats. Goal # 2 Goal # 3  !!! Do not forget to cite your sources!!!