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
What factors need to be taken into account when creating a fitness plan?
After participating in the course, list any factors that did not list above.