Assessing and Evaluating Your Personal Fitness Plan

Two girls smiling using a lap topEvaluate a Personal Fitness Plan

Your friend Sarah has asked you to review her personal fitness plan and give your opinion of the plan and her progress. Evaluate Sarah’s plan and the data she has collected. Then compose an email to Sarah that includes suggestions on changes she can make to help her achieve her fitness goal.

 

 

 

Sarah's Personal Fitness Plan

Fitness goal 

  • To increase muscular strength in six weeks by exercising most days of the week.

Pre-Assessment Results

  • Step test: Heart rate was 126 beats per minute
  • Curl-up test: Twenty-five curl-ups in one minute
  • Push-up test: Two push-ups
  • Sit-and-reach test: Seven inches

Exercises

Sarah's plan for Week 1 through Week 6:

Monday Warm-up: Five-minute walk
Stretching: Static stretching
Workout: Twenty minutes on the stationary bike at medium intensity; 50 crunches
Cool-down: Ten-minute walk and static stretching
Wednesday Warm-up: Five-minute walk
Stretching: Static stretching
Workout: Twenty minutes on the stationary bike at high intensity; 50 crunches
Cool-down: Ten-minute walk and static stretching
Friday Warm-up: Five-minute walk
Stretching: Static stretching
Workout: Twenty minutes walking at an incline on the treadmill at high intensity; 50 crunches
Cool-down: Ten-minute walk and static stretching
Saturday Warm-up: Five-minute walk
Stretching: Static stretching
Workout: Thirty minutes on the stationary bike at medium intensity; 50 crunches
Cool-down: Ten-minute walk and static stretching

*Sarah rested on Tuesday, Thursday, and Sunday.

Summative Assessment Results

  • Step test: Heart rate was 100 beats per minute
  • Curl-up test: Twenty-five curl-ups in one minute
  • Push-up test: Two push-ups
  • Sit-and-reach test: Nine inches

View a printable version of Sarah's Personal Fitness Plan.

 

Response

Compose an email to Sarah that addresses the following questions while evaluating her personal fitness plan:

  • What are the strengths and weaknesses of Sarah's plan?
  • What are possible reasons Sarah did not increase her muscular strength?
  • How can Sarah improve her plan to reach her goals?
  • Are there any specific exercises you would suggest Sarah add to her plan? Why would you add these exercises?

Your e-mail should include a salutation and a closing, and it should accurately evaluate Sarah's personal fitness plan. All of the information should be well-organized and clearly-written. Before you begin, access the Evaluate a Personal Fitness Plan Checklist to be sure you include all of the items required for full credit.

 

Assignment Icon
Once you have completed your evaluation email, please submit your work to the dropbox.