Your Personal Fitness Plan

Designing a personal fitness plan will require you to review both your long-term goals and short-term goals. Is your long-term goal to increase muscular strength and endurance, cardiovascular endurance, or another fitness goal? Use your knowledge of goal-setting, assessment exercises, the F.I.T.T. principle, and the principles of overload, specificity, and progression to design a personal fitness plan to help you achieve your long-term goal. Use Your Personal Fitness Plan Template, to design a four-week fitness plan. Your plan should include:

• At least one long-term fitness goal;
• At least three short-term fitness goals;
• F.I.T.T. formula principles;
• Warm-up, stretches, workout, and cool down activities;
• Aerobic and anaerobic exercises during the workout;
• Exercises to target the upper-body, lower-body, and the core;
• Pre-assessment, formative assessment, and summative assessment exercises;
• A data tracking worksheet to record the results of your pre-assessment, formative assessment, and summative assessment exercises;
• Non-consecutive days of rest; and
• A start date and end date (start at the beginning of the month and end at the end of the month).
  

Perform your pre-assessment exercises and record the results in your data tracking worksheet. Use this information to create your fitness plan. In addition to your fitness plan and data tracking worksheet, provide a one-page reflection that answers the following questions:

• How did you choose your long-term and short-term goals and how will your fitness plan help you achieve your goals?
• How did you use the results of your pre-assessment exercises to create your fitness plan?
• How will you use the results of your formative assessment exercises to modify your fitness plan?
• How will you use the results of your summative assessment exercises to evaluate your fitness plan?
  

Before you begin, access the Your Personal Fitness Plan Checklist to be sure you include all of the items required for full credit. If resources outside of this course are used to complete this assignment, please submit a Works Cited document. If you need assistance, visit the Developmental Module for information on citing any resources that you used.

Once you have completed the assignment, please submit your work to the dropbox.

 

Once you have completed this module, please complete the module test.