Personal Fitness Plan - Includes Plan, Web quest, and Reflection

This project is a Personal Fitness Plan. It was designed for 9th Grade students in Virginia, but can easily be adapted for your needs. This project lasts 6-8 hours for part 1 (researching the plan), 2 hours for part 2 (writing the plan), 20 minutes each week for part 3 for 4 weeks (implementing the plan).

This assignment/project was taken from several resources but a majority was from a gentleman from the VAHPERD Conference – SHAPE America Health Teacher of the Year 2016, Middle School Physical Education Teacher of the Year.

Project Task:

You have been hired by yourself to be a personal trainer. In the role of personal trainer, you must research and develop a personal fitness plan that is designed specifically for you. You will be guided through the research process using an internet research tool called a WebQuest. During the research process you will fill in information contained in the packet. You will use the information from your research to assist you in designing your fitness plan. Good luck on your assignment!

Task List

 1. Defining Fitness

 2. Measuring Fitness

 3. Body Composition

 4. Analyzing Fitness

 5. Activity Choices

 6. Setting Fitness Goals

 7. F.I.T.T. Principle

 8. Principles of Training and Associated Terminology

 9. Warm-Up/Cool Down/Special Exercises

 10. Building a Program

 11. Complete Your Plan

Project meets the following Virginia Standards:

9.3 FITNESS PLANNING

9.3 The student will evaluate current fitness behaviors and demonstrate achievement and maintenance of a health-enhancing level of personal fitness by designing, implementing, self-assessing, and modifying a personal fitness program.

9.3 a) Demonstrate program-planning skills by assessing and analyzing personal fitness levels, setting

goals, devising strategies, making timelines for a personal physical fitness plan, and evaluating

the components and progress of the personal fitness plan.

9.3 b) Apply the FITT (frequency, intensity, time, type) principle and other principles of training such

as overload, specificity, and progression, in accordance with personal goals to the personal

fitness plan.

9.3 c) Explain the characteristics, including scientific principles and concepts, of safe and appropriate

muscular-stretching, muscular-strengthening, and cardiorespiratory exercise programs to

improve the health-related components of fitness.

9.3 d) Explain the relationship between heart rate, training zones, and exercise intensity, to include

measures (e.g., heart rate monitors, pedometers, accelerometers) and appropriate training zones

to meet exercise and personal fitness goals.

9.3 g) Identify types of strength exercises (isometric, concentric, eccentric) and stretching exercises

(static, proprioceptive neuromuscular facilitation, dynamic) for personal fitness development

(e.g., strength, endurance, range of motion).

9.3 h) Define and describe terms and activities associated with fitness, to include set, repetition, isometric, isotonic, isokinetic, core, upper body, and lower body exercises.