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personal fitness plan and presidential fitness grading
1/29/2009

Example

My Personal Fitness Plan

Goal or Goals

•1)      To perform at the 85th percentile or better on each part of the President's Challenge.

•2)      To get in top shape for varsity football and recreational sports.

•3)      To have a physically fit/healthy body now and as I age and get old.

Activities to help reach my goals

•1)      Participate in exercises at PE

•2)      Participate in various sports at PE

•3)      Practice and train for the Presidents challenge.

•4)      Jog

•5)      Ride bike

•6)      Lift weights

•7)      Stretch

•8)      Play football, basketball, tennis and ultimate Frisbee

My 5-day Weekly Plan

Monday

Tuesday

Wednesday

Thursday

Friday

1) Participate in exercises and activities at PE.

2) Practice for the President's Challenge

3) Lift weights

4)Stretch

1) Participate in exercises and activities at PE.

2) Ride Bike

3)Play Tennis

4)Play basketball

1) Participate in exercises and activities at PE.

2) Play football

1) Participate in exercises and activities at PE.

2) Practice for the President's Challenge

3) Lift weights

4)Stretch

1) Participate in exercises and activities at PE.

2) Play Ultimate Frisbee.

What else I will do to help achieve a healthy life style.

•1)      Sleep at least eight hours every night.

•2)      Eat at least 5 fruits and vegetables each day.

•3)      Eat the colors of the rainbow.

•4)      Drink lots of water.

•5)      Eat balanced meals.

•6)      Eat for nutrition not pleasure.

How I will monitor my Progress

•1)      Periodically check to see if I have improved on the President's Challenge.

•2)      Keep a log of my weightlifting and jogging times.

•3)      Be conscious of how I am playing. Ask myself, "Am I getting better or improving?" "Are my skills improving?"

•4)      Keep a diary or log of what I eat each day to check for variety and healthiness of my eating.

Safety Precautions

•1)      Don't get too hot.

•2)      Stay hydrated

•3)      Use a spotter when lifting weights.

•4)      Be mindful of oncoming traffic or other hazards when bike riding.

 

 

Type of Exercise

Exercise

Time

Intensity/reps.

Warm - up

Walking on treadmill

3 mins.

Low

Aerobic Capacity

Jogging on treadmill

5 mins

Medium

Riding ex bike

5 mins.

Medium

Rope Jumping in between lifting

30 sec

High

Muscular Strength/

Endurance

Bicep curl

1 set

12 reps.

Leg Press

1 set

12 reps

Chest Press

1 set

12 reps

Leg Extension

1 set

12 reps

Lat. Pull down

1 set `

12 reps.

Leg Curl

1 set

12 reps

Tricep Pushdown

1 set

12 reps

Calf Raise

1 set

12 reps

Sit-ups

1 set

50

Push ups

1 set

20

Flexibility

Cool Down

 

Walking

1 min.

 

Trunk lift             

2 sets

30 sec

Shoulder stretch

2 sets

30 sec

Hamstring

2 sets

30 sec

Quadriceps

2 sets

30 sec

Calf

2 sets

30 sec

Butterfly

2 sets

30 sec

Another workout plan

  

Personal fitness plan directions

  

Read and study the example plan. Then, search for personal fitness plans or similar searches on the internet to explore and better understand the assignment and terminology associated with the assignment.

 

Requirements for the assignment

  

•1)      Put your name and PE period on the assignment.

•2)      List short-term and/or long-term goals.

•3)      List multiple activities that promote desired outcomes.

•4)      Apply principles or terminology of training and conditioning for specific activities. (Examples: warm-up, conditioning, cool down, overload, frequency, duration, intensity, and flexibility.)

•5)      Incorporate or discuss critical aspects of a healthy lifestyle.

•6)      List methods for monitoring progress.

•7)      Identify safety precautions.

 

 

Note: any student who puts forth an honest effort to complete the assignment and turns it in neatly typed will receive a n automatic 100%/A for this test grade!!!!

  

Assignment should be turned in by January 30.

  

  

What is tested on the Presidents challenge?

•1)      Curl-ups - a lot like sit-ups.

•2)      Sit and reach - like touching your toes with out bending your knees.

•3)      The mile run - 4 laps around the track down at the football stadium.

•4)      The shuttle run - agility run like a suicide approximately120 feet or 40 yards.

•5)      Pull-ups - will be completed outside on the bars.

 

 

 

Presidential Physical Fitness Grading Criteria (85th percentile)

Age

Grade

Shuttle run

Sit and reach

Mile run

Pull ups

Curl-ups

10

100

10.3

30

7.57

6

45

11

100

10.0

31

7.32

6

47

12

100

9.8

31

7.11

7

50

13

100

9.5

33

6.50

7

53

 14

100

9.1

36

6.26

10

56

 15

100

9.0

37

6.20

11

57

16

100

8.7

38

6.08

11

56

 

 

Presidential Physical Fitness Grading Criteria

Age

Grade

Shuttle run

Sit and reach

Mile run

Pull ups

Curl-ups

10

90

10.7

28

8.34

4

41

11

90

10.4

28

8.08

4

43

12

90

10.1

29

7.41

4

46

13

90

9.8

30

7.16

5

49

14

90

9.4

33

6.52

8

52

15

90

9.3

34

6.44

9

53

16

90

9

35

6.29

9

52

 

Presidential Physical Fitness Grading Criteria

Age

Grade

Shuttle run

Sit and reach

Mile run

Pull ups

Curl-ups

10

80

11.1

26

9.11

3

38

11

80

10.8

26

8.44

3

40

12

80

10.4

27

8.11

3

43

13

80

10

28

7.41

4

45

14

80

9.6

31

7.18

6

46

15

80

9.5

32

7.08

7

47

16

80

9.2

33

6.50

8

48

 

Presidential Physical Fitness grading Criteria (50th percentile)

Age

Grade

Shuttle run

Sit and reach

Mile run

Pull ups

Curl-ups

10

70

11.5

25

9:48

2

35

11

70

11.1

25

9:20

2

37

12

70

10.6

26

8:40

2

40

13

70

10.2

26

8:06

3

42

14

70

9.9

28

7:44

5

45

15

70

9.7

30

7:30

6

45

16

70

9.4

30

7:10

7

45

 

Presidential Physical Fitness Grading Criteria

Age

Grade

Shuttle run

Sit and reach

Mile run

Pull ups

Curl-ups

10

60

12

23

10.25

1

32

11

60

11.5

23

9.56

1

34

12

60

11

24

8.70

1

35

13

60

10.5

24

8.40

2

36

14

60

10.5

26

8.10

3

37

15

60

10.4

28

7.56

4

38

16

60

10.3

28

7.32

5

40

 

Presidential Physical Fitness Grading Criteria

Age

Grade

Shuttle run

Sit and reach

Mile run

Pull ups

Curl-ups

10

50

14

20

12.00

0

25

11

50

13.5

20

11.50

0

27

12

50

13

21

11.40

0

29

13

50

12.5

21

11.30

1

31

14

50

12

23

11.20

2

32

15

50

11.5

24

11.10

3

33

16

50

11.5

24

11.0

3

34