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Personalized Fitness Planning

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Personalized Fitness Planning

Student doing fitness exercises

💪 Part 1: Fitness Self-Assessment

1. Record your resting heart rate (beats per minute):

My resting heart rate: _______ BPM

2. Complete the 2-minute step test and record your results:

Number of steps completed: _______

Heart rate after test: _______ BPM

3. Flexibility test - Sit and reach measurement:

Distance reached: _______ inches

4. Muscular strength - Maximum push-ups completed:

Number of push-ups: _______

5. Rate your current overall fitness level:

Beginner (just starting out)

Intermediate (moderately active)

Advanced (very active and fit)

🎯 Part 2: SMART Fitness Goals

6. Based on your assessment, write one SMART fitness goal for cardiovascular endurance:
7. Write one SMART fitness goal for muscular strength:
8. Create a weekly exercise schedule to achieve your goals:

Monday: _________________________________

Tuesday: _________________________________

Wednesday: _________________________________

Thursday: _________________________________

Friday: _________________________________

Weekend: _________________________________

🔬 Part 3: Science Connection & Planning

9. How does regular cardiovascular exercise help maintain homeostasis in your body?
10. Which body systems benefit from your fitness plan? (Check all that apply)

Cardiovascular system

Muscular system

Respiratory system

Skeletal system

Nervous system

11. Set three milestones to track your progress over the next month:

Week 1 milestone: _________________________________

Week 2 milestone: _________________________________

Week 4 milestone: _________________________________

12. What potential obstacles might prevent you from reaching your fitness goals, and how will you overcome them?
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