Personal Physical Fitness Plan Page 7
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Laguna Middle School
Physical Education Department
Personal Fitness Plan Worksheet
Name ________________________________
Period 1 2 3 4 5 6
Date ___________
Your Goals, Activities and FITT Plan
A very important aspect of designing your personalized fitness plan is to set fitness goals. The goals that
you establish should take into account your current fitness level as well as where you would like your
level of fitness to be. Well-written goals will drive your activity selection and FITT formula.
Use “SMART” criteria to set your fitness goals:
Specific: What do you want to achieve? How will you achieve it? Why is it important to you?
Measurable: Establish how to measuring your success: actual numbers, target dates, or specific events.
Achievable: Your goals should push you past your comfort point but should still be able to be attained.
Relevant: Your goals should be important to you and the outcome should impact your life.
Timely: Your goals should have a time element established. This will help keep you on track.
Recommendations for an average healthy person to maintain a minimum level of overall fitness.
Warm-up:
5-10 minutes of low intensity exercise as walking, slow jogging, knee lifts, arm circles or trunk rotations.
Cardiovascular Endurance
: Aerobic exercises like walking, swimming, running, , rope-jumping, aerobic dance …
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3 to 6 times per week
Moderate to Vigorous
15 to 60 minutes
Muscular Strength and Endurance
: Calisthenics, push-ups, sit-ups, pull-ups, and weight training: for major muscle
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2 to 3 times per week
Progressive Moderate resistance
20-minute sessions
Flexibility:
A general stretching program that exercises the major muscle/tendon groups.
15 to 30 seconds per stretch, 2
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3 to 7 times per week
Moderate stretch
to 4 times per muscle group
Cool Down:
5-10 minutes of slow walking, low-level exercise, combined with stretching.
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Set 4 Personal Fitness Goals in the areas of Cardiovascular Fitness, Muscle Strength and Endurance,
Flexibility and Body Composition / Nutrition. Use the information you identified on your “Personal
Fitness Information” pages of this packet to plug in your activity Types. Then determine and indicate the
Frequency, Intensity and Time involved in applying the FITT principle to achieve your goals.
Please take your time, giving quality thought and effort into your goals and fitness plan.
CARDIOVASCULAR FITNESS
Short Term Goal
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Activity
ype 1
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Activity
ype 1 FIT
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Activity
ype 2
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Activity
ype 2 FIT
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Activity
ype 3
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Activity
ype 3 FIT
Long Term Goal
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