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Personalized Fitness Project: Steps to Assess, Reflect, and Achieve Your Goals

This guide outlines a structured approach to improving your fitness through a series of steps. Start by gathering fitness testing data, including mile runs, sit and reach tests, and strength assessments. Compare your results against healthy norms and chart your findings. Reflect on lifestyle choices impacting your health, set realistic and meaningful fitness goals, and create a detailed action plan to achieve your objectives. Research and utilize effective fitness models to ensure your plan is comprehensive and user-friendly.

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Personalized Fitness Project: Steps to Assess, Reflect, and Achieve Your Goals

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  1. Sr. Fitness Project One step at a time!

  2. Step 1 : Gather all of your fitness testing info. • * mile run • * sit n’ reach • * trunk lift • * shoulder stretch • * pull ups • * push ups • * sit ups (curl ups) • * RESTING HEART RATE • * 1 RM MAX. ARM STRENGTH • *BLOOD PRESSURE (w/ nurse) • !!! Any testing that has not been done, should be done now! • !!! Directions for performing heart rate and 1 RM max. are on Mrs. W. website.

  3. Step 2: Compare your results to the Norms.(Assessment of pre-testing.) • * Find your gender and age on the FitnessGram Healthy Fitness Zones chart. • * Identify where your scores are, and what your zone is. • * Heart rate, 1 RM max. and Blood Pressure are on separate charts. (Mrs. W. website)

  4. Con’t. Step 2:Chart your findings. • * Show your scores, the healthy zones, and where your scores lie in the zones.

  5. Step 3: Personal Reflection • * In paragraph form, identify at least one negative choice that contributes to an unhealthy lifestyle. • * Research the effects and consequences of such a choice, and cite your sources .

  6. Step 4: Set 3 Personal Fitness Goals • * Goals should be: Meaningful • Realistic • Specific • (See: Goal setting on Mrs. W’s website) • Goal #1 – By 30 weeks I want to drop 20 sec. from my mile time (8:45 → 8:25). • Goal # 2 – By 30 weeks I want to increase my sit ups by 10 (26 → 36). • Goal # 3 – By 30 weeks I want to increase my pull ups to one full pull up.

  7. Step 5: Create a Plan of Action • A plan of action needs to have the what, how, when questions answered in order for it to be user friendly and effective. • Most importantly: You should research health and fitness references to find the most effective and reliable ways to reach your goals! You need at least 2 sources. • There are two models that you can choose from to help organize your plan of action.

  8. * Model #1 – Mode (what: run, bicep curls, v-sit stretch..) • Duration (how long: days/week,…) • Frequency (when: time, reps/sets,…) • Intensity (how hard: amount of weight, amount of rest time, target heart rate range,…) • * Model #2(FITT) – Frequency (when: time, reps/sets,…) • Intensity (how hard: amount of weight, amount of rest time, target heart rate range,…) • Time (how long: days/week,…) • Type (what: run, bicep curls, v-sit stretch..) • (More specific info. regarding these models is on the Goal Setting page on Mrs. W’s website)

  9. Plan of Action Example

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