1. FITNESS PORTFOLIO 8 th Grade 4 th Qtr

2.  2 workouts per week  Must include a warm up and cool down for each workout  FITT principle for each workout  Workout should last approximately 45 min.  Be sure to label correctly ie: circuit, 3Xof, game (use of space), and reps.  Record weights used each exercise WORKOUT CARD MINIMUM REQUIREMENTS  Full body workouts: upper, lower, abs  Turned in 1 day in advance  Cardio is option but suggested!

3. What are you goals? You will need to start with a SMART goal. S – Specific M – Measurable A – Attainable R – Realistic T – Time GOALS Example: My goal is to increase my PACER score to 60 laps at the 4 th Qtr testing session. S – PACER M – 60 laps A – 10 lap increase in 6 weeks R – yes, I got 50 on my last test. T – 4 th Qtr.

4.  These workouts are designed for YOU. Not you and your buddy. If you need someone to play a game with, or spotting on lifting, please coordinate this ahead of time and explain in workout card. INDIVIDUAL WORKOUTS  You need to design your workouts based on what YOU like. Play to your strengths, but remember, you will still be tested with FitnessGram at the end of the qtr. Cardio Endurance, Muscular strength and endurance, flexibility, and BMI

5.  Use all the of the resources and examples that we have given you. If you liked something a lot, use it, but it needs to be justifiable.  Look around at the equipment and be creative!! Ask your teachers, we are here to help you!  Collaborate with other students for specific workouts. BE CREATIVE Example: Basketball Cardio w/ recorded heart rates and THRZ *Need to coordinate with another person to play 1 on 1, 3on 3 at most.

6. SAFE PRACTICES  If you question whether you should do it or not, DON’T.  If you need help, ASK  You must use spaces that are viewable by the teachers. If we can’t see you, you can’t go there!

7. PORTFOLIO REQUIREMENTS  Must turn in May 16 th  Includes all workout cards (12 total)  Any game diagrams and/or pictures  Must be organized by DATE!  Include 3 weekly journal entries about program Suggested dates: 4/18, 5/2, 5/16