PERSONAL FITNESS PLAN

After all the major fitness concept have covered, students will create an 8-week workout plan for themselves. The plan should include flexibility,
strength and cardiovascular endurance. Consideration the F.I.T.T principle and should include a progression of increased overload. They are
allowed to use any exercise they wish to incorporate these elements. The students will give an example of an exceptional workout plan.

PERSONAL FITNESS PLAN

Exceptional
5 4
Workouts are organized in a
manner that utilizes 3 exercises
each of flexibility, strength and
cardiovascular endurance using no
equipment. Consideration of the
F.I.T.T principles and should
include a progression of increased
overload. They are allowed to use
any exercise they wish to
incorporate these elements.
Exercises should be organized so
that a chart may be kept on
progress.
Organization
Good Fair Poor
2 1
The plan should include at least 2 Exercises not organize. No F.I.T.T Random exercises are used with no
exercises each of flexibility, concept for goals. form of organization of consistency.
strengthen and cardiovascular
endurance. Consideration of the
F.I.T.T principle and should include
a progression of increased overload.
They are allowed to use any exercise
they wish to incorporate these
elements.

The students will be given an

example of an exceptional workout
plan
PROGRESSION
Exceptional Good Fair Poor
5 4 2 1
The workouts use a natural
progression. The first weeks start at
a beginning level and move through,
increasingly more reps, harder
exercise and/or faster pace. Plan is
easily tracked and organized.
Total score:
The workout uses a small
progression. It starts off for a
beginner and advances but the
increased muscle overload is
inconsistent. Plan is somewhat
organized and trackable.
The workout progresses a small
amount but not enough to be
significant. Little change is overload
throughout the program. Plan not
organized and hard to follow.
The workout plan uses no
progression for strength
development and no clear way ok
keeping track.