Directions: Use the chart developed by Ms. Minka's PE Students (2004) at William Penn H.S. to help set your goals for the 2004-05 school year. Your goals are individualized but should include the main components of fitness. The chart and suggestions below can help guide you in setting your fitness goals.
1. Activities you choose must be enjoyable for you.
2. Do not overdo it. Make exercise as pleasant as possible. Take along your dog, your friend, or both.
3. Make it personal.
4. Make it a priority in life. Nothing should be more important than your health. Without your health it's impossible to work, play and fulfill other responsibilities.
5. Make exercise a part of your daily routine. If you don't take it seriously it won't get done when time is short.
6. Exercise at anytime during the day except an hour after a meal, and when it's extremely hot and humid.
7. Monitor personal improvement.
8. Make exercise non-competitive (unless that's what you enjoy most).
Note :
• One should never increase activity by more than 10 %!
• Goals will change periodically depending on how much you improve
• Be persistent – for exercise to become a part of your life activity must be done for 6 months.
Body Composition |
5 4 3 2 1 |
Long Term Goals: |
Long Term Rewards: |
Short Term Goals: |
Short Term Rewards: |
Weekly / Daily Goals: |
Weekly Rewards: |
F REQUENCY (How Often) |
# ____of Days/week # of ____times/day |
I NTENSITY (How Hard) |
______ % Effort |
T IME (How Long) |
______ Minutes per day |
T YPE (Exercise / activity) |
______ Act 1 ______ Act 2_____ Act 3 |
Cardiovascular Endurance |
5 4 3 2 1 |
Long Term Goals: |
Long Term Rewards: |
Short Term Goals: |
Short Term Rewards: |
Weekly / Daily Goals: |
Weekly Rewards: |
F REQUENCY (How Often) |
# ____of Days/week # of ____times/day |
I NTENSITY (How Hard) |
______ % Effort |
T IME (How Long) |
______ Minutes per day |
T YPE (Exercise / activity) |
______ Act 1 ______ Act 2_____ Act 3 |
Flexibility |
5 4 3 2 1 |
Long Term Goals: |
Long Term Rewards: |
Short Term Goals: |
Short Term Rewards: |
Weekly / Daily Goals: |
Weekly Rewards: |
F REQUENCY (How Often) |
______ Days/week _____ time/day |
I NTENSITY (How Hard) |
______ % Effort |
T IME (How Long) |
______ Minutes per day |
T YPE (Exercise / activity) |
______ Act 1 ______ Act 2_____ Act 3 |
Muscular Endurance |
5 4 3 2 1 |
Long Term Goals: |
Long Term Rewards: |
Short Term Goals: |
Short Term Rewards: |
Weekly / Daily Goals: |
Weekly Rewards: |
F REQUENCY (How Often) |
# ____of Days/week # of ____times/day |
I NTENSITY (How Hard) |
______ % Effort |
T IME (How Long) |
______ Minutes per day |
T YPE (Exercise / activity) |
______ Act 1 ______ Act 2_____ Act 3 |
Muscular Strength |
5 4 3 2 1 |
Long Term Goals: |
Long Term Rewards: |
Short Term Goals: |
Short Term Rewards: |
Weekly / Daily Goals: |
Weekly Rewards: |
F REQUENCY (How Often) |
# ____of Days/week # of ____times/day |
I NTENSITY (How Hard) |
______ % Effort |
T IME (How Long) |
______ Minutes per day |
T YPE (Exercise / activity) |
______ Act 1 ______ Act 2_____ Act 3 |
Notes: |
|
Reflections: |
|
Other: |
|