The Introduction

IntroductionEvery 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 AssignmentCreate 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

Step #1Identify and define the Five components of Health-related fitness. Use the following links to research your answer:Arlington Schools define fitnessDefining Health-related components. Health and Fitness SurveyFitness Vocabulary Flashcards. KidsHealth: Keeping Fit and Having Fun Rewards and Benefits of Exercise

Step #2

Step 2: Measuring FitnessCreate 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? FitnessGram basicsValuable information about fitness testing. Testing Instructions

FITNESSGRAM Testing Instructions Cardiovascular Endurance AssessmentsPACER testOne Mile Run Walk Test Muscular Strength and Endurance90o Push UpsTrunk LiftCadence Curl UpsFlexed Arm HangFlexibilityBack Saver Sit and ReachShoulder Stretch Body CompositionBMISkin Fold

Measuring Body Composition

Body CompositionAbout Body CompositionMeasuring Body Composition: Compare your Skin Caliper readings by figuring you BMI: Calculating BMIGo 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 TeensHealthy Fitness Zones

Healthy Fitness ZonesBoys ZonesGirls ZonesStep #3

Step #3: Setting Fitness GoalsDevelop 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 GoalsRule of 10 for setting fitness goalsSteps for setting goals.Simple ways to set fitness goals. 5 Facts about Setting Goals. Step #4

Step #4: Building a ProgramUse the following websites to help start to design a program of activities to meet your goals:BAM: Body and MindFitness Activities for Individuals with DisabilitiesKidsHealth: Food and fitness. American Heart AssociationGet Active Stay ActiveWalk Smart VirginiaCDC: Physical Activity for EveryoneWeight Lifting for TeensTeen Strength Training InformationGetting Started

Getting StartedBeginners Guide to Fitness and ExerciseExercise Myths A Hodge-Podge of Topics on Exercise and Fitness.

Activity Choices

Activity and Exercise ChoicesHow about Core Fitness? Core ExercisesCore Exercises with Fitness BallWeight Training BasicsWeight Training: Improving your muscular fitnessFocus on Flexibility4 Elements of Rounded RoutineFinding Time for Activity

More Activity Choices

Activity and Exercise ChoicesWhat is Pilates?Killer AbsGetting Fit OutdoorsWhat is Interval Training?Tips for Interval TrainingHow to stretch your muscles?

Step #5

Step #5: Using the FITT PrincipleThe 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 PrincipleUsing FITT Principle in planning a program.

Step #6

Step #6: Designing your own PE Activity LogThis 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(1st due date is November 30th). Includes activities that address all five areas of Health-related fitness. Options:Blank TemplateCreating an activity journal.

The Evaluation

The EvaluationBack to Beginning