Calculated maximum and target heart rate 2 points – _____/10 points Warm-Up: Scheduled every day before your exercise session - 1 point Time included for your warm-up - 1 point Comprehensive flexibility and cardiovascular exercises - 2 points ____/4 points Cardiovascular Endurance: Must progress and demonstrate overload from week 1 to week 2 6 points – At least 6 times per week (3 different aerobic exercises) 12 points – ____/18 points Muscular Fitness: Must progress and demonstrate overload from week 1 to week 2 3 points – Must include sets, reps and weight 9 points – 3 times per week (specify routine/muscle groups) 6 points – Must include 3 different exercises for each body group (biceps, triceps, back, legs, shoulders, chest) Make sure to meet the principle of specificity 18 points – Must include 1 ab exercise per muscular fitness workout 3 points – Identify the equipment that you need to perform each exercise 5 points – Identify the medical name for each muscle targeted 6 points – _____/50 points Bone-Strengthening: Must progress and demonstrate overload from week 1 to week 2 3 points – 3 times per week (at least 2 different exercises) 3 points – _____/6 points Cool-Down: Done every day after exercise session 1 point – Time included for your cool-down 1 point – Comprehensive flexibility and cardiovascular exercises 2 points – _____/4 points Reflection: Complete two paragraphs with 3-5 sentences in each located on the last page of packet _____/5 points Days Late: How many school days (not class times) late from due date of ______? Minus five points each day late ______ points Total = ____/97 points
Calculated maximum and target heart rate – 2 points _____/10 points Warm-Up: Scheduled every day before your exercise session - 1 point Time included for your warm-up - 1 point Comprehensive flexibility and cardiovascular exercises - 2 points ____/4 points Cardiovascular Endurance: Must progress and demonstrate overload from week 1 to week 2 – 6 points At least 6 times per week (3 different aerobic exercises) – 12 points ____/18 points Muscular Fitness: Must progress and demonstrate overload from week 1 to week 2 – 3 points Must include sets, reps and weight – 9 points 3 times per week (specify routine/muscle groups) – 6 points Must include 3 different exercises for each body group (biceps, triceps, back, legs, shoulders, chest) Make sure to meet the principle of specificity – 18 points Must include 1 ab exercise per muscular fitness workout – 3 points Identify the equipment that you need to perform each exercise – 5 points Identify the medical name for each muscle targeted – 6 points _____/50 points Bone-Strengthening: Must progress and demonstrate overload from week 1 to week 2 – 3 points 3 times per week (at least 2 different exercises) – 3 points _____/6 points Cool-Down: Done every day after exercise session – 1 point Time included for your cool-down – 1 point Comprehensive flexibility and cardiovascular exercises – 2 points _____/4 points Reflection: Complete two paragraphs with 3-5 sentences in each located on the last page of packet _____/5 points Days Late: How many school days (not class times) late from due date of ______? Minus five points each day late ______ points Total = ____/97 points
Fitness%20Program%20Directions%20Guidelines%20and%20Rubric%20-%20Sample.docx