HSCI Fitness PlanDISTRICT FITNESS PLAN

A Physical Education WebquestA Physical Education Webquest

Kim Butler, EdDKim Butler, EdD& &

Bobbi AcostaBobbi AcostaSweetwater Union High School DistrictSweetwater Union High School District

Fitness Plan Responsibilities:

Review the fitness and nutrition data and make sure the SMART goals are accurate. Submit the completed Client Fitness Plan to the teacher.

Nutrition: Analyzes the client’s current diet to see where problems might be with regards to the client’s goals (example intake of too many calories for client’s wish for weight loss). Create a basic nutrition plan with recipes that are inline with the client’s goals.

Muscular Strength and Endurance: Analyzes the client’s current muscular strength and endurance levels, compare these scores to Fitnessgram standards, and set SMART goals for the client.

Cardiovascular and Flexibility: Analyzes the client’s current cardiovascular (aerobic capacity) and flexibility and compare these scores to Fitnessgram standards, and set SMART goals for the client.

Fitness Plan Process:

Is an avocado a fruit or a vegetable? How about a tomato? What are superfoods? These are questions you find interesting because you know the power that food has in healthy living.

You are responsible for creating a recommended calorie consumption goal, creating a basic meal plan for one, and provide healthy recipes and food choices to help you meet your goals.

You will use the provided links to the Let’s Move in Schools website as a resource to create the information needed. You will use “screen grabs” to copy the information to your PowerPoint project.

Process: Nutrition

Nutrition: Step 1

1. Click on Daily Food Plan2. Input the following info for your client: Age, Sex, Weight, Height, and Physical

Activity3. Click “Submit” when finished

Nutrition: Step 2

Nutrition: Step 3

Nutrition: Step 4

Nutrition: Step 5

Nutrition: Step 6

Click HERE to access website for recipes, cookbooks and menus.

Explore this resource to find healthy food choices that your client will enjoy AND will help them meet their fitness goals.

How do I get rid of this flab on the back of my arms? What exercises should I do to pass the Fitnessgram push up test? You know the power that muscular strength and endurance have with body weight management and healthy active living.

Analyze your baseline Fitnessgram scores and review your goals. After you have done this, you will create one SMART goal for strength and one SMART goal for endurance.

Using the provided websites and resources, you will select activities that you will enjoy AND that will help meet your goals.

Process: Strength and Endurance

Strength and Endurance: Step 1

Find your client’s fitness data for:

Push-ups:________ Curl-ups:______

How many curl-ups and push ups should you be able to do? Look this info up on the tables below.

FITNESSGRAM Healthy Fitness Zones (2014)

President's Challenge Fitness Benchmarks (50th and 85th Percentile)

Strength and Endurance: Step 2

SMART Strength Goal: [Describe a short term STRENGTH goal here. Click SMART to learn how to make the goal correctly.]

SMART Endurance Goal: [Describe a short term

ENDURANCE goal here. Be sure this is a SMART goal.]

[Insert a picture here of a STRENGTH activity you would enjoy doing.]

[Insert a picture here of an ENDURANCE activity you would enjoy doing.]

Strength Overload: [Describe how OVERLOAD will

be used to meet your goal. Good detail needed.]

Strength Progression: [Describe how PROGRESSION will be used to meet your goal. Good detail needed.]

Strength Specificity: [Describe how SPECIFICITY will be used to meet your goal. Good detail needed.]

Strength and Endurance: Step 3

Endurance Overload: [Describe how OVERLOAD

will be used to meet goal. Be specific.]

Endurance Progression: [Describe how PROGRESSION will be used to meet goal. Be specific.]

Endurance Specificity: [Describe how SPECIFICITY will be used to meet goal. Be specific.]

Strength and Endurance: Step 4

My calves are sore, how do I stretch them? I want to complete my first half marathon, how should I train? You know that flexible muscles result in less injuries and a body with an efficient cardiovascular system is less likely to develop sedentary lifestyle diseases.

You will analyze your baseline Fitnessgram scores, and using the provided resources prescribe activities that you enjoy doing that will improve your cardiovascular fitness and flexibility. You will create SMART goals that will help you measure your progress.

Process: Cardio and Flexibility

Cardio and Flexibility: Step 1

Find your fitness data for:

Mile Run ________ Flexibility:______

How fast should you be able to run a mile? How flexible should you be ? Look this info up on the tables below.

FITNESSGRAM Healthy Fitness Zones (2014)

President's Challenge Fitness Benchmarks (50th and 85th Percentile)

Cardio and Flexibility: Step 2

SMART Cardio Goal: [Describe a short term CARDIO goal here. Click SMART to learn how to make the goal correctly.]

SMART Flexibility Goal: [Describe a short term

FLEXIBILITY goal here. Be sure this is a SMART goal.]

[Insert a picture here of a cardio activity you would enjoy doing.]

[Insert a picture here of a flexibility activity you would enjoy doing.]

Cardio Overload: [Describe how OVERLOAD will

be used to meet your cardio goal. Be specific.]

Cardio Progression: [Describe how PROGRESSION will be used to meet your cardio goal. Be specific.]

Cardio Specificity: [Describe how SPECIFICITY will be used to meet your cardio goal. Be specific.]

Cardio and Flexibility: Step 3

Flexibility Overload: [Describe how OVERLOAD

will be used to meet your cardio goal. Be specific.]

Flexibility Progression: [Describe how PROGRESSION will be used to meet your cardio goal. Be specific.]

Flexibility Specificity: [Describe how SPECIFICITY will be used to meet your cardio goal. Be specific.]

Cardio and Flexibility: Step 4

Resources

Links for Project Links for Knowledge

Client BiosDrop Box Fitnessgram HFZ ChartGoogle DriveMyPlate RecipesDaily Food PlanDaily Food Plan Recipes

Principle of OverloadPrinciple of ProgressionPrinciple of SpecificitySMART GoalsBMI Calculator

Evaluation

Congratulations on

completing this very important project! You are on your way to being Fit and Fabulous, Great work!

Conclusion