John Doe
1st period
Example
My Personal Fitness Plan
Goal or Goals
1) To perform at the 85th percentile or better on each part of the President’s Challenge.
2) To get in top shape for varsity football and recreational sports.
3) To have a physically fit/healthy body now and as I age and get old.
Activities to help reach my goals
1) Participate in exercises at PE
2) Participate in various sports at PE
3) Practice and train for the Presidents challenge.
4) Jog
5) Ride bike
6) Lift weights
7) Stretch
8) Play football, basketball, tennis and ultimate Frisbee
My 5-day Weekly Plan
Monday / Tuesday / Wednesday / Thursday / Friday1) Participate in exercises and activities at PE.
2) Practice for the President’s Challenge
3) Lift weights
4)Stretch / 1) Participate in exercises and activities at PE.
2) Ride Bike
3)Play Tennis
4)Play basketball / 1) Participate in exercises and activities at PE.
2) Play football / 1) Participate in exercises and activities at PE.
2) Practice for the President’s Challenge
3) Lift weights
4)Stretch / 1) Participate in exercises and activities at PE.
2) Play Ultimate Frisbee.
What else I will do to help achieve a healthy life style.
1) Sleep at least eight hours every night.
2) Eat at least 5 fruits and vegetables each day.
3) Eat the colors of the rainbow.
4) Drink lots of water.
5) Eat balanced meals.
6) Eat for nutrition not pleasure.
How I will monitor my Progress
1) Periodically check to see if I have improved on the President’s Challenge.
2) Keep a log of my weightlifting and jogging times.
3) Be conscious of how I am playing. Ask myself, “Am I getting better or improving?” “Are my skills improving?”
4) Keep a diary or log of what I eat each day to check for variety and healthiness of my eating.
Safety Precautions
1) Don’t get too hot.
2) Stay hydrated
3) Use a spotter when lifting weights.
4) Be mindful of oncoming traffic or other hazards when bike riding.
Type of Exercise / Exercise / Time / Intensity/reps.Warm - up / Walking on treadmill / 3 mins. / Low
Aerobic Capacity / Jogging on treadmill / 5 mins / Medium
Riding ex bike / 5 mins. / Medium
Rope Jumping in between lifting / 30 sec / High
Muscular Strength/
Endurance / Bicep curl / 1 set / 12 reps.
Leg Press / 1 set / 12 reps
Chest Press / 1 set / 12 reps
Leg Extension / 1 set / 12 reps
Lat. Pull down / 1 set ` / 12 reps.
Leg Curl / 1 set / 12 reps
Tricep Pushdown / 1 set / 12 reps
Calf Raise / 1 set / 12 reps
Sit-ups / 1 set / 50
Push ups / 1 set / 20
Flexibility
Cool Down / Walking / 1 min.
Trunk lift / 2 sets / 30 sec
Shoulder stretch / 2 sets / 30 sec
Hamstring / 2 sets / 30 sec
Quadriceps / 2 sets / 30 sec
Calf / 2 sets / 30 sec
Butterfly / 2 sets / 30 sec
Another workout plan
Personal fitness plan directions
Read and study the example plan. Then, search for personal fitness plans or similar searches on the internet to explore and better understand the assignment and terminology associated with the assignment.
Requirements for the assignment
1) Put your name and PE period on the assignment.
2) List short-term and/or long-term goals.
3) List multiple activities that promote desired outcomes.
4) Apply principles or terminology of training and conditioning for specific activities. (Examples: warm-up, conditioning, cool down, overload, frequency, duration, intensity, and flexibility.)
5) Incorporate or discuss critical aspects of a healthy lifestyle.
6) List methods for monitoring progress.
7) Identify safety precautions.
Note: any student who puts forth an honest effort to complete the assignment and turns it in neatly typed will receive a n automatic 100%/A for this test grade!!!!
Assignment should be turned in by January 30.
What is tested on the Presidents challenge?
1) Curl-ups – a lot like sit-ups.
2) Sit and reach – like touching your toes with out bending your knees.
3) The mile run – 4 laps around the track down at the football stadium.
4) The shuttle run – agility run like a suicide approximately120 feet or 40 yards.
5) Pull-ups – will be completed outside on the bars.
Presidential Physical Fitness Grading Criteria (85th percentile)
Age / Grade / Shuttle run / Sit and reach / Mile run / Pull ups / Curl-ups10 / 100 / 10.3 / 30 / 7.57 / 6 / 45
11 / 100 / 10.0 / 31 / 7.32 / 6 / 47
12 / 100 / 9.8 / 31 / 7.11 / 7 / 50
13 / 100 / 9.5 / 33 / 6.50 / 7 / 53
14 / 100 / 9.1 / 36 / 6.26 / 10 / 56
15 / 100 / 9.0 / 37 / 6.20 / 11 / 57
16 / 100 / 8.7 / 38 / 6.08 / 11 / 56
Presidential Physical Fitness Grading Criteria
Age / Grade / Shuttle run / Sit and reach / Mile run / Pull ups / Curl-ups10 / 90 / 10.7 / 28 / 8.34 / 4 / 41
11 / 90 / 10.4 / 28 / 8.08 / 4 / 43
12 / 90 / 10.1 / 29 / 7.41 / 4 / 46
13 / 90 / 9.8 / 30 / 7.16 / 5 / 49
14 / 90 / 9.4 / 33 / 6.52 / 8 / 52
15 / 90 / 9.3 / 34 / 6.44 / 9 / 53
16 / 90 / 9 / 35 / 6.29 / 9 / 52
Presidential Physical Fitness Grading Criteria
Age / Grade / Shuttle run / Sit and reach / Mile run / Pull ups / Curl-ups10 / 80 / 11.1 / 26 / 9.11 / 3 / 38
11 / 80 / 10.8 / 26 / 8.44 / 3 / 40
12 / 80 / 10.4 / 27 / 8.11 / 3 / 43
13 / 80 / 10 / 28 / 7.41 / 4 / 45
14 / 80 / 9.6 / 31 / 7.18 / 6 / 46
15 / 80 / 9.5 / 32 / 7.08 / 7 / 47
16 / 80 / 9.2 / 33 / 6.50 / 8 / 48
Presidential Physical Fitness grading Criteria (50th percentile)
Age / Grade / Shuttle run / Sit and reach / Mile run / Pull ups / Curl-ups10 / 70 / 11.5 / 25 / 9:48 / 2 / 35
11 / 70 / 11.1 / 25 / 9:20 / 2 / 37
12 / 70 / 10.6 / 26 / 8:40 / 2 / 40
13 / 70 / 10.2 / 26 / 8:06 / 3 / 42
14 / 70 / 9.9 / 28 / 7:44 / 5 / 45
15 / 70 / 9.7 / 30 / 7:30 / 6 / 45
16 / 70 / 9.4 / 30 / 7:10 / 7 / 45
Presidential Physical Fitness Grading Criteria
Age / Grade / Shuttle run / Sit and reach / Mile run / Pull ups / Curl-ups10 / 60 / 12 / 23 / 10.25 / 1 / 32
11 / 60 / 11.5 / 23 / 9.56 / 1 / 34
12 / 60 / 11 / 24 / 8.70 / 1 / 35
13 / 60 / 10.5 / 24 / 8.40 / 2 / 36
14 / 60 / 10.5 / 26 / 8.10 / 3 / 37
15 / 60 / 10.4 / 28 / 7.56 / 4 / 38
16 / 60 / 10.3 / 28 / 7.32 / 5 / 40
Presidential Physical Fitness Grading Criteria
Age / Grade / Shuttle run / Sit and reach / Mile run / Pull ups / Curl-ups10 / 50 / 14 / 20 / 12.00 / 0 / 25
11 / 50 / 13.5 / 20 / 11.50 / 0 / 27
12 / 50 / 13 / 21 / 11.40 / 0 / 29
13 / 50 / 12.5 / 21 / 11.30 / 1 / 31
14 / 50 / 12 / 23 / 11.20 / 2 / 32
15 / 50 / 11.5 / 24 / 11.10 / 3 / 33
16 / 50 / 11.5 / 24 / 11.0 / 3 / 34