Goals and Gains

Part One: MAD Goals

Complete the chart as you read the lesson.

Component Explanation Example

Measurable

Attainable

Deadline

Part Two: Fitness Assessment Comparisons

Complete the chart as you read the lesson. You will use your fitness assessment
results from the fitness tracking lesson and the male comparison standards OR the
female comparison standards to complete this chart:

Fitness Assessment My Results from 1.03 Comparison Category

Your answer will be:

 HFZ—healthy fitness
zone
 NI—needs improvement
 NI–Health Risk—needs
improvement–health risk

Body composition/BMI

Aerobic capacity

Part Three: My Goals

Using the information from this lesson and from the fitness assessment results and
comparisons, complete the chart by creating three personal wellness goals.

 Two of your goals will focus on physical fitness.

 You may choose social, emotional, or academic for your third goal.
 Think about how you can make your goals MAD (measurable, attainable, and
deadline driven). This will help you keep your eye on the target as you work
toward each goal.

Example goals:
Type My Goal Challenge Level
(On a scale of 1–5, with 5
meaning very challenging,
how challenging is it for
you to meet this goal?
Explain.)

Physical I will walk nonstop for at
least 30 minutes five days
a week over the next three
weeks.
4—I will try, but I have a
busy week this week and
the weather looks bad.
This one will challenge
me.

Physical I will ride my bike for at 1—I think I can easily

least 30 minutes three reach this goal since I ride
days a week over the next my bike to my friend’s
two weeks. house anyway. It shouldn’t
be too challenging.

Social I will join a club at school 2—I can do this! I just

before this week ends,
and I will attend all
meetings this semester.
heard an announcement
about the Key Club today.
I am giving it a challenge
level of two because I
might forget.

My Goals:
Type My Goal Challenge Level
(On a scale of 1–5, with 5
meaning very challenging,
how challenging is it for
you to meet this goal?
Explain.)

Physical

Physical

Choose: Social,
Emotional, or Academic