Personal Fitness Plan

Essential Question(s): What important factors influence your personal fitness? How can you implement these factors into your daily life?

Standard(s):  SOL 9.3a, 9.3b, 9.5d, 10.3:  Create a personal fitness plan based on the five health related fitness components that incorporates a variety of physical activities and fitness principles as well as a plan to maintain an appropriate energy balance for a healthy lifestyle.

Lesson Objective(s):  The student must create a personal fitness plan based on analysis of their personal fitness profile.

Overview:  Physical activities, fitness profiles, nutritional guidelines, and fitness principles are key points in creating a personal fitness plan. The goal of your personal fitness plan is to set short and long-term fitness goals based on your strengths and weaknesses. Fitness is an important aspect of your daily life that will continue to be important throughout your life. By creating a personal fitness plan you will be able to have an understanding of what it takes to be physically and emotionally fit.

Assignment:  Personal fitness plan must cover a four week period. Student will be required to utilize the usdasupertracker app/website ( ).  For this project students will be required to turn in two rough drafts, each worth a test grade, as well as the final submission of the project, which is worth two test grades. 

1st Rough Draft

2nd Rough Draft

Final Submission

1st Semester

Oct 14, 2016

Nov 11, 2016

Dec 16, 2016

2nd Semester

March 17, 2017

April 21, 2017

May 19, 2017

1.Students will need a 3-ring binder OR folder, dividers, and access to an electronic device and printer.  Binder/folder must have a cover page with at least one image, name, class, and title on it.

2.Section 1:  FITNESS PROFILES - Student will create two fitness profiles. The first profile at the start of the semester should consist of your name, weight, height, BMI (body mass index), BMR (basal metabolic rate), and scores on the following fitness tests: back saver sit & reach, PACER, cadence curl-ups, and cadence push-ups. The second fitness profile will contain the same information and must be completed at least 4 weeks after the initial fitness profile and prior to final submission of the fitness plan.

3.Section 2:  FITNESS TESTING GOALS - Student will analyze initial fitness profile to determine a baseline fitness level.  After analyzing initial fitness profile student will create one SMART goal for each of the five fitness tests.  Then the student will create a 4 week fitness plan to improve all fitness test scores to within the HFZ (healthy fitness zone). Students who are already within the HFZ for any test will work to improve their level of fitness in that component by 25%. The plan must include the 5 health-related fitness components and the following fitness principles: SOP (specificity, overload, progression,) and FITT (Frequency Intensity Time and Type).  Fitness plan should incorporate a variety of different physical activities (elliptical, walking, running, biking, weight training, yoga, dancing, etc.).

4.Section 3:  FITNESS TESTING GOALS REFLECTION - 250 word minimum reflection

Did your fitness plan help you in achieving your fitness testing goals?  If so, is this a plan that could work long-term for you?  Why or why not?  If the plan did not allow you to meet your fitness testing goals, what could you have done differently?  How do you plan to continue improving the various components of health-related fitness?

5.Section 4:  ENERGY BALANCE GOAL- Student will create a personal energy balance goal using to track caloric intake and physical activity for a consecutive 4 week period. Student will print calorie and activity data from to be included in the personal fitness plan.

6.Section 5:  ENERGY BALANCE GOAL REFLECTION - 250 word minimum reflection

Did you meet your energy balance goal?  Why or why not?  Why is nutrition and exercise both equally important in maintaining energy balance? 


Name: ________________________________ Physical Education Teacher:_________________

1.Organization: binder/folder, dividers, image, name, class, title ____ (6)

2.1st FITNESS PROFILE: name, weight, height, BMI, BMR,  fitness scores:

back saver sit & reach, PACER, cadence curl-ups, and cadence push-up ____ (9)

3.2nd FITNESS PROFILE: name, weight, height, BMI, BMR,  fitness scores:

back saver sit & reach, PACER, cadence curl-ups, and cadence push-up ____ (9)

4.FITNESS TESTING GOALS: SMART goal for each fitness test  ____ (5)

5.FITNESS TESTING GOALS: 4 week plan (28 days) ____ (28)

6.FITNESS TESTING GOALS: fitness concepts included in plan (5-health

related fitness components, specificity, overload, progression, frequency

Intensity, time and type) _____ (12)

7.FITNESS TESTING GOALS REFLECTION: each question worth 2 points

250 minimum word requirement worth 2 points______(12)

8.ENERGY BALANCE GOAL: 28 day calorie and activity data printed


______ (56)

9.ENERGY BALANCE GOAL  REFLECTION: each question worth 2 points

250 minimum word requirement worth 2 points______ (8)

10.FINAL COPY TYPED______ (5)

  Total: _______ (150)

  Grade: ______