Individualized Fitness Program

InfifOregon Standard: Fitness for a lifetime

 
8th Grade Individualized Fitness Program

Page 1
 
    Name:
Date:
Period:

Grading / Behavior Expectations
  1. You will complete a 25 point fill-in test based on the fitness and exercise study guide ( page 2) in this packet.
  2. You will set goals for your fitness tests based on your current level of fitness, you will redo your fitness tests after 5 weeks of workouts on May __, __ and __.
  3. You will make-up a workout ( 20points - using the criteria in the study guide),  Complete and assess your workout 4points for each workout) the four points based on the criteria below:8th grade.

Physical Education Workout Assessment

  • You are expected to be honest and evaluate yourself accurately.  The following are the areas in which to score yourself.

  • 1 point = I plan for my workout ahead of time and am prepared with equipment and if needed teammates:  I am responsible, on time, dressed down.

  • 1 point = I play fairly and safely, treat others as I would like to be treated

  • 1 point = I monitor my heart rate and try to keep it at an aerobic level

  • 1 point = I leave enough time for and complete my cool-down including stretches

  • 4 points total

You will assess yourself on the criteria we have used before ( on the back of your green goal sheet) 4 points on non workout days

Final write-up due on Tuesday __,__

You will explain for EACH fitness test if you made / did not make your goal, AND IN DETAIL WHAT YOU DID IN YOUR WORKOUTS TO HELP YOU REACH YOUR GOAL OR NOT ( 25 points).

 
 

 
8th Grade Individualized Fitness Program Study Guide

Page 2
 
    Name:
Date:
Period:

Step 1:  Warm-up / Stretching Phase (3 - 5 minutes)

  • The warm-up is designed to gradually warm and stretch the muscles, slowly increase the heart rate, and prepare all your joints for more vigorous activity.  This phase is the most important for preventing injuries.
  • Try Slow walking with gentle arm swings, slow bicycling, or slow swimming using different stokes.  The key is to do something light.
  • Gradually increase your pace.  Once you have warmed your muscles, you can do easy comfortable stretches.

STEP 2:  THE AEROBIC PHASE (20 - 40 minutes)

  • Aerobic conditioning, the major focus of your fitness routine, is the key to strengthening your heart and lungs.  You will need two things to make this phase work for you: a rhythmic exercise that you can keep up for 20 - 40 minutes, and your target heart rate.
  • Good aerobic exercises include brisk walking, jogging, swimming, bicycling, cross-country skiing, rope skipping, and aerobic dance.  Choose an activity that you enjoy and that you can do at least three times per week.  Exercise on alternate days is best.  Cross-training, doing a variety of aerobic activities will help you avoid injuries stemming from overuse.
  • Target Heart Rates: each of use has a specific range of heart rate in which we achieve the best effects from exercise: enough to promote health and fitness, yet enough to overdo it.  Exercising at a heart rate below the target range will provide only limited benefit to the cardiovascular system.  Exercising at heart rates above the target heart rate range may stress the heart and lungs and have a damaging effect.  Most middle school students have a target range of 140 to 180 beats per minute.  That means that a heart rate count for six seconds would be between 14 - 18.  One simple way of making sure you don't overdo it is to use the "talk test".  If you can talk while exercising without gasping and choking then you are working aerobically. 
  • Count again after three minutes of cool-down and finally after you have rested for ten minutes.  At the ten - minute point, after moderate activity, you should be back to near your resting level.

STEP 3:  COOL - DOWN / STRETCHING PHASE (5 - 10 minutes)

  • The cool down is just as important as the warm-up.  It is designed to gradually cool the body, lower the heart rate, improve flexibility, and reduce the chance of sore or stiff muscles and injuries.  Do your cool - down in the reverse order you do your warm-up.
  • Slow our aerobic activity to a gradual pace.
  • Stretching is particularly important and productive during the cool - down phase when your muscles are warm and well lubricated.

REMEMBER:

  • Do slow, gradual stretches.  Hold for a minimum of tem counts.
  • Don't bounce!  Bouncing can cause injury.
  • Exhale as you stretch, inhale as you relax.  Don't hold your breath.
  • Stretch every day!  If it hurts you have gone too far or you are doing it in correctly.

 

 

 
Individualized Fitness Program

Page 3
 
    Name:
Date:
Period:
  1. Record Your test results on the form below
  2. Compare your scores to the Health Fitness standards and determine what areas you want to maintain or improve on.
  3. Consult the guidelines for goal setting on the sheet and set a goal you can achieve and maintain - be realistic.
TEST PRETEST GOAL POSTTEST GOAL POSTTEST GOAL POSTTEST
MILE              
SIT/REACH              
PUSH-UP              
SIT-UPS              
PACER              

 

FITNESS AREA FAR FROM CRITERIA NEAR CRITERIA EQUAL OR BETTER
AEROBIC decrease 1 - 4 minutes decrease 5 - 60 seconds 5 - 60 seconds
FLEXIBILITY increase 3/4 - 3 inches 3/4 - 2 inches 1/4 - 1 1/4 inches
UPPER BODY increase 1 - 2 increase 2 - 4 maintain or 1
PACER - YOU DECIDE      

 

Fitnessgram Standards

Girls
Age Pacer One Mile Push-Ups Sit / Reach Curl-ups
13 15 - 42 11:30 - 9:00 7 - 15 10 inches 18 - 32
14 18 - 44 11:00 - 8:30 7 - 15 10 inches 18 - 32
15 23 - 50 10:30 - 8:00 7 - 15 12 inches 18 - 32

Boys
Age Pacer One Mile Push-Ups Sit / Reach Curl-ups
13 35 - 74 10:00 - 7:30 12 - 25 8 inches 21 - 40
14 41 - 80 9:30 - 7:00 14 - 30 8 inches 24 - 45
15 46 - 85 9:00 - 7:00 16 - 35 8 inches 24 - 47

 

Presidential Physical Fitness Awards Standards

Girls
Age One Mile Shuttle Pull-Ups Push-Ups Sit / Reach Curl-Ups
13 8:13 10.2 2 21 14 7/8 46
14 7:59 10.1 2 20 15 1/2 46
15 8:08 10.0 2 20 16 3/4 48

Boys

Age One Mile Shuttle Pull-Ups Push-Ups Sit / Reach Curl-Ups
13 6:50 9.5 7 39 12 7/8 53
14 6:26 9.1 10 40 14 inches 56
15 6:20 9.0 11 42 14 1/2 56

 
8th Grade Individualized Fitness Program

Page 4
 
    Name:
Date:
Period:
  PRE goal POST
Mile Run      
Sit and Reach      
Push-Ups      
Curl-Ups      
Pacer      

Use the study guide to  help you complete this form (20 points)

Fitness Workout Warm-Up / Cool Down - be specific:
activity / amount of time  
activity / amount of time  

Strength
(Tuesdays and Thursdays: will you use strength exercises?  Dyna-bands?

  • Number of reps / sets, or amount of time:

 

 

Aerobic Activity (20 minutes at Target Heart Rate):

Activity:____________________

 

 

Equipment if necessary:______________________________________

Safety considerations:

 

 

 

 
8th Grade Individualized Fitness Program

Page 5
 
    Name:
Date:
Period:

FITNESS AND EXERCISE TEST

1 - 3.  The warm-up is designed to do three things, what are they?

1._____________________________________________________________________________________
2._____________________________________________________________________________________
3._____________________________________________________________________________________

4. Once the body is warm you should _________________________________ to finish the warm-up.

5 - 7.  Aerobic conditioning, the major focus of your fitness routine, is the key to strengthening your heart and lungs.  You will need two things to make this phase work: _____________ that you can keep up for ______________.

8 - 10.  Three aerobic activities I enjoy and will do are ______________   _______________   _______________.

11.  Doing a variety of aerobic activities to help avoid injuries is called ____________________________.

12 - 13.  Most middle school students have a target heart rate of between ________________ beats per minute.

14 - 15.  That means that the heart rate for 6 seconds would be between __________ and __________ .

16.  Exercise below the target heart rate will provide only _____________________benefit.

17- 18.  What is the "talk test"?__________________________________________________________________.

19.  After moderate activity you should be near to your resting heart rate level after ____________minutes.

20 - 22  The cool down is designed to do three things,  They are ____________   _____________   ____________ 

23.  We used the latex bands to increase muscle ____________________________________________________.

24.  The arm curl using latex bands to used to work what muscle? ______________________________________.

25.  What is your biggest barrier to working out? ___________________________________________________.

 

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