Fitness Plan CreationTMS Physical Education

1 2 3

Neat, Organized and Legible

Unorganized, cannot read, or very hard to read and understand

Somewhat organized, can read to a certain degree

Very neat and well organized, good handwriting or typing

Realistic Goal No goal or extremely unrealistic

Goal is present but is only somewhat realistic

Goal is clear and present, very realistic

Plan is Thoughtful and Practical

Plan is not very thought-out, doesn’t make much sense

Plan is somewhat thoughtful, and makes some sense

Plan is well though-out, and would be effective , makes sense

5 Components of Fitness Labeled

5 components either not present, or labeled incorrectly

5 components present to a certain degree, and are correct for the most part

5 components are present, clear, and correctly labeled

Completed Plan is incomplete, whole sections missing

Plan has some elements missing

Plan is completed with no missing elements

Grading Rubric

EXAMPLES Lose 5% body fat Gain more muscle Become a faster swimmer Throw the shot put further Be able to jump higher Have more balance Become more flexible Reduce resting heart rate

Anything you like or are interested in!

Make a Realistic Goal

Time Physical Activity Performed

Frame your plan-6th Grade (1 Day)

Monday Tuesday Wednesday

Thursday Friday Saturday Sunday

Frame your plan-7th Grade (1 week) 8th Grade (2 weeks)

Goal: Lose 3% Body Fat

Construct your plan based off of your goal-6th Grade

Time Physical Activity Performed

10:00am-10:20am Static and Dynamic Stretching

10:20am-10:40am Two mile bicycle ride

10:40-1:00pm Eat lunch and rest

1:00pm-1:15pm Run one mile, goal time 9 minutes

1:15pm-1:45pm Cool down walk

1:45m-2:30pm Swim laps in the pool

Goal: Be able to perform 8 pull ups in a row

Construct your plan based off of your goal-7th/8th Grade

M T W TH F S SU

Upper Body Static Stretching

Upper Body Static Stretching

Upper Body Static Stretching

Upper Body Static Stretching

Upper Body Static Stretching

Rest Day Rest Day

Perform as many pull ups in a row as possible x3

Perform as many push ups in a row as possible x5

Perform as many pull ups in a row as possible x5

Perform as many push ups in a row as possible x8

Perform as many pull ups in a row as possible x8

Biceps Curls 3x12

Push Press3x12

Biceps Curls 4x8

Push Press4x8

Biceps Curls 5x1

Deltoid Push 3x12

Triceps Extension3x12

Run 1 Mile goal time 9:00

Triceps Extension4x8

Deltoid Push 5x1

C= Cardiovascular Fitness

MS= Muscular Strength

ME= Muscular Endurance

F= Flexibility

BC= Body Composition

Finally, label the components of fitness!