The document outlines steps to create an effective fitness plan, including assessing current fitness levels, researching benefits of exercise, identifying components of health-related fitness, setting goals based on fitness assessments, and creating a 3-week fitness plan using the FITT principle. The plan should include activities for cardiovascular endurance, muscular strength and endurance, and flexibility at least 3 days, 3 days, and 5 days per week respectively. An evaluation rubric provides criteria for organization, details, and application of principles in the fitness plan.

2. The Challenge
 Create a Fitness Plan that will lead to a healthy level of
fitness
 An effective plan includes the following;
 An assessment of all fitness in all areas of health related
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.
Follow the Steps outlined on the following slides and you
will be on you way to meeting this challenge!

3. Step 1- Find Some Fitness Facts
 Find at least three facts related to poor fitness levels in
our nation.
 Some factors to think about are, diseases related to
poor fitness, childhood obesity, and our nation as a
whole.
 Use the following links to research your facts
 Lets Move
 American Heart Foundation
 Center for Disease Control
 American Heart Association

4. Step 2 – Benefits of Physical Activity
1. Use the internet for research.
2. List at least five benefits of physical activity that
apply to you.

5. Step 3
 Identify and define the Five Components of
Health-Related Fitness. List 3 activities for each
exceptBody Composition
 Use the following links to research your answer:
 Arlington Schools define fitness
 Defining Health-related components
 Health and Fitness Survey
 KidsHealth: Keeping Fit and Having Fun
 Rewards and Benefits of Exercise

6. Step 4- Measuring Fitness
 Create a record of your most recent Fitnessgram scores.
 Explain what component of fitness each test measures.

7. Step 5- Setting Fitness Goals
 Using your Fitnessgram scores create goals that you
want to achieve next time you take the test.
 Check out the link below to help you out
 Five Facts About Setting Goals

8. Using the FITT Principle
 In class we discussed the FITT Principle, it is an
excellent way to plan your activity schedule. It allows
you to make a clear picture what schedules should look
like. Use the below websites to help you better
understand how to use the Principle.
 FITT Principle
 Health & Wise FITT Principle

9. Step 6 - Fitness Plan
 Using the FITT Principle Create a 3 week fitness plan
 List the activities you plan on doing each day of the
week.
 Create a chart
 Using the following as a guide
Minimum Days/Week
Cardiovascular 3+
Endurance
Muscular 3+
Strength/Endurance
Flexibility 5+

10. The Evaluation Rubric
Category 4 3 2 1
3 Fitness Facts 3 facts are listed and 3 facts are listed and 3 facts are listed but not Less than 3 facts
(Step 1) very organized and well are organized and well organized or are listed.
constructed. well constructed. constructed.
5 Benefits of 5 benefits are listed and 5 benefits are listed, 5 benefits are listed but Less than 5
Physical Activity very organized and well organized and well not well organized or benefits are listed.
(Step 2) constructed. constructed. constructed
5 Components 5 components/ 3 5 components/3 5 components/3 Less than 5
Of Fitness activities for each are activities for each are activities for each are components/3
(Step 3) listed and very listed and organized. listed but not well activities are
organized and well organized. listed.
constructed.
Fitness Fitness goals are clearly Fitness goals are Fitness goals are set. Fitness goals are
Assessment and based on self based on self Information is not not part of the
Goals (Steps4/5) assessment with assessment organized. plan.
realistic goals. Information is
Information is well organized.
organized.
Fitness Plan FitnessPlan is well Fitness plan is Fitness plan is Fitness plan is not
constructed and very constructed and constructed but does constructed well
organized using the organized using the not apply the FITT and does not apply
FITT Principle. FITT Principle. Principle. the FITT Principle.
Attractiveness Excellent use font, color, Good use of font, Little use of font, color, No use of font,
effects, graphics to color, color, graphics graphics to enhance color, graphics to
enhance project. to enhance project. project. enhance project.

11. Final Words
 When doing your project the sky is the limit. Explore
the different types of multi media to complete your
project. Below are just a few.
Power point
Glogster
Prezi
 Remember be creative and use your imagination when
doing your project