Name:_______________________________ Section:_____ Date:____________ Project Due Date:______________ Grade:____/97 Midterm Project Designing a Two Week Fitness Plan – Directions: You are designing a two week personal fitness plan. Your plan can incorporate things that you already do or it can be a plan that motivates you to begin a fitness program. You will utilize the knowledge that you gained during your fitness and muscle system units. Your Plan Must Include: A fitness goal (what you want to achieve) On Page 6 – Calculate your maximum and target heart rate On Page 4 – 12 day workout schedule (you should take one day off per week to rest) Pages 4 & 5 – A warm-up and cool-down for each workout day Pages 4 & 5 – One cardiovascular activity per day except for the rest day (at least 20 minutes to start off and 3 different activities used in the two week period) Pages 4 & 5 – Muscular strength or muscular endurance which matches your fitness goal (rotating your arms, legs/chest and shoulders/back). Along with one ab exercise per muscular fitness workout Pages 6 & 7 – You must explain what equipment you are using and what muscles are being engaged for all muscular strength/endurance exercises Pages 6 & 7 – Make sure you are showing progression from week 1 to week 2 (did you add time to your workout, did the weight you are lifting increase, did the number or repetitions or sets increase?) Pages 6 & 7 – Include a proper heading on your project (name, section and date) Page 3 – Be Creative and Have Fun! Steps for Completing your Fitness Plan: 1. Put your name, date, and section on the rubric. 2. Identify one day per week that will be your rest day. 3. Calculate your maximum heart rate and your target heart rate. Show your work! 4. Determine a warm-up for every workout day which consists of cardiovascular endurance, flexibility and time spent completing the warm-up. Remember from our fitness unit how long the warm-up needs to be and the purpose of the warm-up.
Name:_______________________________ Section:_____ Date:____________ Project Due Date:______________ Grade:____/97 Midterm Project – Designing a Two Week Fitness Plan Directions: You are designing a two week personal fitness plan. Your plan can incorporate things that you already do or it can be a plan that motivates you to begin a fitness program. You will utilize the knowledge that you gained during your fitness and muscle system units. Your Plan Must Include: A fitness goal (what you want to achieve) – On Page 6 Calculate your maximum and target heart rate – On Page 4 12 day workout schedule (you should take one day off per week to rest) – Pages 4 & 5 A warm-up and cool-down for each workout day – Pages 4 & 5 One cardiovascular activity per day except for the rest day (at least 20 minutes to start off and 3 different activities used in the two week period) – Pages 4 & 5 Muscular strength or muscular endurance which matches your fitness goal (rotating your arms, legs/chest and shoulders/back). Along with one ab exercise per muscular fitness workout – Pages 6 & 7 You must explain what equipment you are using and what muscles are being engaged for all muscular strength/endurance exercises – Pages 6 & 7 Make sure you are showing progression from week 1 to week 2 (did you add time to your workout, did the weight you are lifting increase, did the number or repetitions or sets increase?) – Pages 6 & 7 Include a proper heading on your project (name, section and date) – Page 3 Be Creative and Have Fun! Steps for Completing your Fitness Plan: 1. Put your name, date, and section on the rubric. 2. Identify one day per week that will be your rest day. 3. Calculate your maximum heart rate and your target heart rate. Show your work! 4. Determine a warm-up for every workout day which consists of cardiovascular endurance, flexibility and time spent completing the warm-up. Remember from our fitness unit how long the warm-up needs to be and the purpose of the warm-up.
Fitness%20Program%20Directions%20Guidelines%20and%20Rubric.docx