Fitness Plan Project
Your goal is to tailor a fitness plan to the individual (scenario) assigned to your group. This
plan will last one month, or 4 weeks, for the exercise plan and 2 weeks for the meal plan. It
is important to pay attention to detail when selecting certain exercises and meals for the
individual assigned to your group.
Exercise Tips:
 Be sure to use both resistance and cardio training for ALL scenarios.
 Label sets vs. reps for each resistance exercise.
 More reps = lighter weight, less reps = more weight for resistance exercises
 Remember to incorporate the FITT principle for cardio AND resistance training.
 Use a calendar format when putting this plan together.
Meal Plan Tips:
 Use 3 meals and at least 1 snack per day.
 Assume males will burn 2,500 calories and females will burn 2,000 calories a day
without exercise. This is known as Basal Metabolic Rate.
 All calories must be counted for each day. (Count Carbohydrates, Proteins and Fats
as well).
 Make sure meals make sense for the individual assigned to your group.
 Type out all meals, do not put this in a calendar. Only 14 days are needed for meals.
Scenarios:
1. 18 year old male who weights 200 lbs and wants to gain 20 lbs of muscle to play
football in college. Assume he knows how to lift weights.
2. 65 year old female who wants to maintain her physical fitness level.
3. 35 year old male who weights 300 lbs and is obese (High cholesterol and blood
pressure). He wants to lose weight in a healthy way by dieting and exercising.
4. 25 year old female who is in average physical condition. She has not exercised since
she graduated college 3 years ago and would like to start. She was a college athlete
and is capable of lifting weights and other vigorous exercising.
5. 21 year old male who is in college and wants to burn fat and gain muscle. (not a
college athlete). Assume this person played sports in high school.
6. 30 year old female with high blood pressure and is considered obese. She would like
to lower her blood pressure and lose weight with diet and exercise.
7. 40 year old female who would like to maintain her level of fitness. Has been working
out regularly and is able to lift weights.
8. 50 year old male who just quit smoking. Would like to start working out to improve
his wellness.
Rubric:
NAMES:______________________________________________________________________PERIOD_______
SCENARIO:________
Fitness Plan
Project
20
17
15
12
Selection of
activities is
appropriate to the
situation your
group has. All
activities are
relevant to the
overall goal.
Selection of
activities is almost
appropriate to the
situation your group
has. Almost all of
the activities are
relevant to the
overall goal.
Activity selection is
not appropriate to
the goals set. All
activities listed
need to be rethought and reworked to fit the
scope of the overall
goal.
F.I.T.T for each
activity is
appropriate,
relative, achievable
and measureable.
Number of
workout days per
week is
appropriate.
(6 resistance, 1
cardio)
F.I.T.T. for almost
every activity is
appropriate,
relative, achievable
and measurable.
Number of workout
days per week is
slightly either too
much or not enough.
(4 resistance, 1
cardio)
Meals are made
out for two full
weeks (14 days)
and
calories/nutrients
are counted. All
meals are
appropriate and
relevant to the
overall goal.
Each page is
completed and
legible. Names are
present and
finished product is
easy to navigate
through.
Most of the meals
are made out for
two weeks and most
calories/nutrients
are counted. Most
meals are
appropriate and
relevant to the
overall goal
Activities selected
by student are not
appropriate to
achieve the
overall goal. One
activity is
relevant, but
overall the
activities will not
help reach the
goal.
F.I.T.T for few
activities is
appropriate,
relative,
achievable and
measureable.
Number of
workout days per
week is
inappropriate
(2 resistance, 1
cardio)
Few meals are
made out for two
weeks and few
calories/nutrients
are counted. Few
meals are
appropriate and
relevant to the
overall goal.
Each page is almost
completed and
legible. Some days
may be incomplete
and may be a little
difficult to navigate
through.
Most pages are
incomplete and
illegible. Most
days are
incomplete and
final project is not
put together well.
All pages are
incomplete or
illegible. Plan
appears sloppy and
unorganized. The
final project does
not appear
representative of
passing work
Exercise Plan
F.I.T.T.
Principle
Meal Plan
Organization
Peer Review
F.I.T.T. is ignored
for activities and
does not apply to
the work out plan.
Number of
workout days per
week is extremely
excessive or show
lack of effort.
(0 activities)
Meal plan is
incomplete or
calories/nutrients
are not counted.
Meals do not apply
to overall goal of
scenario provided.