Fitness Project: "Create Your Own Personal Fitness Plan"

• Write a brief introduction [5 lines] about what fitness means to you and why it is important? what are the components of fitness?

• write your answer and include the following terms: regular physical activity, cardio, flexibility, strength, overall health and well-being, physical, mental, and emotional aspects.

write your cardio SMART [specific, measurable, achievable, relevant, Time bound] goal
example: I will run 1 km without stopping 3 times a week to increase my stamina by 4 weeks

write your flexibility SMART [specific, measurable, achievable, relevant, Time bound] goal
example: By the end of 4 weeks, I will improve my flexibility by increasing my hamstring stretch reach by 5 cm, measured by the sit-and-reach test, through consistent stretching exercises.

write your Strength SMART [specific, measurable, achievable, relevant, Time bound] goal
example: By the end of 4 weeks, I will improve my upper body strength by increasing the number of push-ups I can do in one set from 10 to 20.

Perform a basic fitness assessment to measure your starting point. record your results here, your fitness assessment is based on your workout plan.

• Design a 4-week workout routine that includes:

  • Cardio exercises (running, biking, jump rope, etc.) for heart health.

  • Strength training (bodyweight exercises like squats, push-ups, lunges, or using weights if available) to build muscle.

  • Flexibility exercises (yoga or stretching routines) to improve range of motion.

  • write down one week that should have 5 days of workout, 2 rest days.

• Write a paragraph [5 lines] on how nutrition and hydration play a role in fitness.

• Include basic recommendations for a balanced diet, hydration tips, and how to maintain energy levels during physical activity.

I am aware that there is a workout log that I will use throughout the week and show my teacher my performance every week. ​ (a)   ​

• Yes I am aware
• No, I will ask the teacher