Fitness Programming Course Outline and Grading Packet

Name: _________________________

Fitness Program Planning

Introduction Lecture Worksheet

Completion Value: _____/5

Pre-test: Answer the question to the best of your ability:

Post-test: Answer the question to the best of your ability:

Name: ________________________

Completion Value: ____/15

Health Related Components of Fitness

Pre and Post Assessments

Upper Body Muscle Strength: 1 Minute Push-Up Test

Complete as many push-ups as you can in the one minute. If you need to modify, please record how many of each you completed.

Date Score

Assessment 1: __________________ _____________

Assessment 2: __________________ _____________

Core Muscle Endurance: Plank Challenge

Attempt to complete a 1 minute regular plank, alternate lifting the right arm, then right leg, then left arm, then left leg in 30 second increments. Finish the test with a 1 minute regular plank. The full test, if completed, should take 4 minutes.

Date Yes/No?

Assessment 1: __________________ _____________

Assessment 2: __________________ _____________

Cardiovascular Endurance: PACER Test or Mile Run

Choose to either run the PACER test or the mile run. Record your score or the time of the test.

Date Score

Assessment 1: __________________ _____________

Assessment 2: __________________ _____________

Full Body Flexibility: Sit and Reach/Trunk Lift/Shoulder Stretch

Using the measurement tools, record your scores below.

Date Sit and Reach

Assessment 1: __________________ _____________

Assessment 2: __________________ _____________

Date Trunk Lift

Assessment 1: __________________ _____________

Assessment 2: __________________ _____________

Date Shoulder Stretch

*Yes/No?

Assessment 1: __________________ _____________

Assessment 2: __________________ _____________

Name: ________________________

Skill Related Components of Fitness

Pre and Post Assessments

Foot Agility: Ladder Times

Choose one ladder pattern that you are comfortable with. Have a partner time from the beginning of the ladder to end.

Date Time

Assessment 1: __________________ _____________

Assessment 2: __________________ _____________

Balance: Bosu Ball Balance Test

Standing on one foot, time how long you can balance on the BOSU ball.

Date Time

Assessment 1: __________________ _____________

Assessment 2: __________________ _____________

Coordination: 1 Minute Jump Rope Test

Jumping with two feet, count how many swings you can complete in the one minute.

Date How Many

Assessment 1: __________________ _____________

Assessment 2: __________________ _____________

Reaction Time: Tennis Ball Drop

From waist height, let the ball drop once. If the students can react and catch the ball from that height, continue from a further distance for the next trial.

Date Distance

Assessment 1: __________________ _____________

Assessment 2: __________________ _____________

SMART Goals/Needs Analysis Worksheet

Objective: The student will be able to identify which component of health and skill related fitness they wish to improve upon. They will set a short term SMART goal which they wish to accomplish after the 8 week course.

Part I: Based on your perception of the results of the test, please evaluate each category, with 1 being poor and 5 being excellent.

Muscle Strength 1 2 3 4 5

Muscle Endurance 1 2 3 4 5

Cardiovascular Endurance 1 2 3 4 5

Flexibility 1 2 3 4 5

Body Composition 1 2 3 4 5

Agility 1 2 3 4 5

Balance 1 2 3 4 5

Coordination 1 2 3 4 5

Reaction Time 1 2 3 4 5

Part II: The needs-based analysis provides motivation and reasoning behind each fitness program plan. Circle two skill or health related components above that you would like to improve on during the 8 week session and write why you are trying to improve on them. What is your motivation?

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Part III: After looking at the results and the describing motivation for this plan, write 3 SMART goals that you plan to improve upon for the course. When revising, verify that each goal has the 5 SMART components to it.

1. S M A R T

2. S M A R T

3. S M A R T