Health Unit 2 – Fitness Planning
Talk in your group about what each letter represents. Define or
describe what each of these letters stands for:
1.
FITT-
FITT Principle
FITT Principle
• F – Frequency
• How OFTEN? How many times per week?
• I – Intensity
• How HARD?
Cardio at intensity level 3? Level 5?
• T – Time
• How LONG?
30 minutes? 30 seconds? 30 reps?
• T – Type
• Which fitness component or body part are you targeting? Cardio?
Flexibility? Upper Body? Core? Example: Biking - Cardio
WHY is important to be FITT and SMART???
When you think
about these things,
you get RESULTS.
Results keep you
MOTIVATED!!!!
Fitness Plan
• You will map out a 7 day (workout) fitness plan that you will use for
1 month.
• You are also going to recruit your friends and/or family to
participate with you!
• Include all FITT Principle Components (Frequency, Intensity, Time,
Type) for every workout
• Must have different activities each day
• Remember to make it motivating so you and your guest will do it
• Write it out first, then make it in goofgle slides and share with me
Frequency in a 7 day fitness plan
• Cardio-endurance activities – 5 to 7 days a week
• Muscular strength/endurance activities – 3 to 5 days a week
• Flexibility activities – 3 or more days a week
• need one day of no activities to rest your body
Fitness Games
We will be creating our own fitness games to help us stay healthy.
The two games you create will be included in your fitness plan, and
will address a component of fitness.
YOU must choose 1 or more of these to incorporate in your game:
Cardio Activities
Muscular Strength and Endurance Activities
Flexibility Components
Fitness Game 1
• Create a game we can use in PE class that will be fun,
safe, and incorporate a fitness component.
What you need for your game?
1.
2.
3.
4.
5.
6.
7.
Name of the Game
Objective of the game
Rules for the game
Safety rules
What fitness components are included in the game?
Equipment needed for the game
Drawing of the game and where equipment is laid out
Fitness Game 2
• Create a game you can use at home with friends or family that will be
fun, safe, and incorporate a fitness component.
What you need for your game?
1.
Name of the Game
2.
Objective of the game
3.
Rules for the game
4.
Safety rules
5.
What fitness components are included in the game?
6.
Equipment needed for the game
7.
Drawing of the game and where equipment is laid out
Points
Possible
Fitness Plan &
Game Rubric
Fitness Plan Meets FITT Principle Requirements for:

Cardio Respiratory Endurance (5-7 days a week)
4

Muscular Strength and Endurance (2 – 3 days a
week)
4

Flexibility (3 or more days a week)
4
Fitness Game #1

Equipment Needed
1

Objective
1

Which Fitness Component(s)
1

Rules of the Game
1
Fitness Game #2

Equipment Needed
1

Objective
1

Which Fitness Component(s)
1

Rules of the Game
1
Points
Earned
Fitness Plan Example
Monday
Cardio - endurance
Biking – 20 minutes at intensity level 4
Basketball (3 on 3 games) - 20 minutes at intensity level 3 or 4
Flexibiblity
Static stretching - 10 minutes – intensity level 2 – stretching biceps, triceps, shoulders, back, quads,
hamstrings, calves
Muscular strength/endurance
free weights working chest, biceps, triceps, hamstrings, quads, abs – 3 sets of 10 reps for each –
intensity level 3 or 4