f.i.t.t calander
Sunday Monday TuesdayWednesdayThursdayFridaySaturdayYogaWeight LiftingBody Weight ExercisesStretchingRunningYogaBikingStretchingWeight TrainingYogaSwimmingStretchingBikingYogaSprints FlexibilityFrequency- everyday of week, 7 days a weekIntensity- to the point of mild discomfortTime- each stretch 10- 30 seconds & 8-10 different stretchesType- static stretching, partner assisted stretching, active stretching Cardiovascular EnduranceFrequency- 3 to 5 days per weekIntensity- 60% - 85% of MHR, 6-7 RPETime- distance in miles, time (hours/minutes) 30-60 minutesType- running, biking, swimming Muscular StrengthFrequency- 2 to 4 days per weekIntensity- 60%-90% of 1RMTime- 1-3 sets & 6-10 reps & 8-12 different exercisesType- weight training (heavy), body building exercises Cardiovascular Speed/PowerFrequency- 1 to 3 days per weekIntensity- 80%-100% of MHR, 7-9 RPETime- 20-60 minutes, sets and distance (4 sets of 20 yards or meters)Type- sprints, circuits, intervals Muscular EnduranceFrequency- 1 to 3 days per weekIntensity- 30% - 50% of 1RMTime- 1-3 sets & 10-50 reps & 8-12 different exercisesType- body weight exercises, conditioning, circuit training Sunday/Yoga FlexibilityFrequency- everyday of week, 7 days a weekIntensity- to the point of mild discomfortTime- each stretch 10- 30 seconds & 8-10 different stretchesType- static stretching, partner assisted stretching, active stretching Weight-Lifting Muscular StrengthFrequency- 2 to 4 days per weekIntensity- 60%-90% of 1RMTime- 1-3 sets & 6-10 reps & 8-12 different exercisesType- weight training (heavy), body building exercises Body Weight Exercises Muscular EnduranceFrequency- 1 to 3 days per weekIntensity- 30% - 50% of 1RMTime- 1-3 sets & 10-50 reps & 8-12 different exercisesType- body weight exercises, conditioning, circuit trainingMonday/Stretching FlexibilityFrequency- everyday of week, 7 days a weekIntensity- to the point of mild discomfortTime- each stretch 10- 30 seconds & 8-10 different stretchesType- static stretching, partner assisted stretching, active stretching Running Cardiovascular EnduranceFrequency- 3 to 5 days per weekIntensity- 60% - 85% of MHR, 6-7 RPETime- distance in miles, time (hours/minutes) 30-60 minutesType- running, biking, swimming Tuesday/Yoga FlexibilityFrequency- everyday of week, 7 days a weekIntensity- to the point of mild discomfortTime- each stretch 10- 30 seconds & 8-10 different stretchesType- static stretching, partner assisted stretching, active stretching Biking Cardiovascular EnduranceFrequency- 3 to 5 days per weekIntensity- 60% - 85% of MHR, 6-7 RPETime- distance in miles, time (hours/minutes) 30-60 minutesType- running, biking, swimming Wednesday/Stretching FlexibilityFrequency- everyday of week, 7 days a weekIntensity- to the point of mild discomfortTime- each stretch 10- 30 seconds & 8-10 different stretchesType- static stretching, partner assisted stretching, active stretching Weight Training Muscular StrengthFrequency- 2 to 4 days per weekIntensity- 60%-90% of 1RMTime- 1-3 sets & 6-10 reps & 8-12 different exercisesType- weight training (heavy), body building exercises Thursday/Yoga FlexibilityFrequency- everyday of week, 7 days a weekIntensity- to the point of mild discomfortTime- each stretch 10- 30 seconds & 8-10 different stretchesType- static stretching, partner assisted stretching, active stretching Swimming Cardiovascular EnduranceFrequency- 3 to 5 days per weekIntensity- 60% - 85% of MHR, 6-7 RPETime- distance in miles, time (hours/minutes) 30-60 minutesType- running, biking, swimming Friday/Stretching FlexibilityFrequency- everyday of week, 7 days a weekIntensity- to the point of mild discomfortTime- each stretch 10- 30 seconds & 8-10 different stretchesType- static stretching, partner assisted stretching, active stretching Biking Cardiovascular EnduranceFrequency- 3 to 5 days per weekIntensity- 60% - 85% of MHR, 6-7 RPETime- distance in miles, time (hours/minutes) 30-60 minutesType- running, biking, swimming Saturday/Yoga FlexibilityFrequency- everyday of week, 7 days a weekIntensity- to the point of mild discomfortTime- each stretch 10- 30 seconds & 8-10 different stretchesType- static stretching, partner assisted stretching, active stretching Sprints Cardiovascular Speed/PowerFrequency- 1 to 3 days per weekIntensity- 80%-100% of MHR, 7-9 RPETime- 20-60 minutes, sets and distance (4 sets of 20 yards or meters)Type- sprints, circuits, intervals
3.1 Assess one’s own muscle strength, muscle endurance, aerobic capacity, flexibility, and body
composition by using a scientifically based health-related fitness assessment.
3.2 Evaluate individual measures of physical fitness in relationship to patterns of physical activity.
3.3 Develop individual goals, from research-based standards, for each of the five components of
health-related physical fitness.
3.4 Plan a weekly personal physical fitness program in collaboration with the teacher.
.
3.6 Assess periodically the attainment of, or progress toward, personal physical fitness goals and make
necessary adjustments to a personal physical fitness program.
4.1 Develop a one-week personal physical fitness plan specifying the proper warm-up and cool-down
activities
4.2 Identify physical activities that are effective in improving each of the health-related physical fitness
components.
4.3 Match personal preferences in physical activities with each of the five components of health-related
physical fitness.
4.4 Explain the effects of physical activity on heart rate during exercise, during the recovery phase, and
while to body is at rest.
4.5 Describe the role of physical activity and nutrition in achieving physical fitness.
4.6 Identify and apply the principles of overload in safe, age-appropriate activities.
4.7 Explain progression, overload, and specificity as principles of exercise.
4.8 Discuss the effect of extremity growth rates on physical fitness.
RST.6--‐8.1
Cite
specific
textual
evidence
to
support
analysis
of
science
and
technical
texts.
RST.6--‐8.3
Follow
precisely
a
multistep
procedure
when
carrying
out
experiments,
taking
measurements,
or
performing
technical
tasks.
RST.6--‐8.7
Integrate
quantitative
or
technical
information
expressed
in
words
in
a
text
with
a
version
of
that
information
expressed
visually
(e.g.,
in
a
flowchart,
diagram,
model,
graph,
or
table).
composition by using a scientifically based health-related fitness assessment.
3.2 Evaluate individual measures of physical fitness in relationship to patterns of physical activity.
3.3 Develop individual goals, from research-based standards, for each of the five components of
health-related physical fitness.
3.4 Plan a weekly personal physical fitness program in collaboration with the teacher.
.
3.6 Assess periodically the attainment of, or progress toward, personal physical fitness goals and make
necessary adjustments to a personal physical fitness program.
4.1 Develop a one-week personal physical fitness plan specifying the proper warm-up and cool-down
activities
4.2 Identify physical activities that are effective in improving each of the health-related physical fitness
components.
4.3 Match personal preferences in physical activities with each of the five components of health-related
physical fitness.
4.4 Explain the effects of physical activity on heart rate during exercise, during the recovery phase, and
while to body is at rest.
4.5 Describe the role of physical activity and nutrition in achieving physical fitness.
4.6 Identify and apply the principles of overload in safe, age-appropriate activities.
4.7 Explain progression, overload, and specificity as principles of exercise.
4.8 Discuss the effect of extremity growth rates on physical fitness.
RST.6--‐8.1
Cite
specific
textual
evidence
to
support
analysis
of
science
and
technical
texts.
RST.6--‐8.3
Follow
precisely
a
multistep
procedure
when
carrying
out
experiments,
taking
measurements,
or
performing
technical
tasks.
RST.6--‐8.7
Integrate
quantitative
or
technical
information
expressed
in
words
in
a
text
with
a
version
of
that
information
expressed
visually
(e.g.,
in
a
flowchart,
diagram,
model,
graph,
or
table).
This project was to choose specific days to do different types of physical workouts. It was a Monday through Sunday project. It was the easiest project ever. Still it was a bit hard.