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FITT Assignment

F.I.T.T. assignment

Objective: design, implement, assess and refine a personal fitness plan based on the FITT Principle (Frequency, Intensity, Type, Time)

Standards: PL-H-LPW-S-7 

Phase 1 (pre)

1.)Based on your Fitnessgram fitness test results, identify all 5 components of physical fitness. List which ones you are in the healthy zone and need to maintain and which ones you need to improve upon in order to reach the healthy zone.

2.)Create and set at least 3 short term goals to improve or maintain your fitness levels in the 5 health components of physical fitness. These goals should be specific, detailed and attainable to reach by the end of the 8-week exercise session. Create and set at least 2 long term goals that you hope to reach within the next 1-2 years. These goals should also be specific.

3.)Research common exercise programs and/or physical activities. Use at least 3 reliable sources to help give you guidance and knowledge in developing your goals and exercise program. Sources should be cited.

4.) Design an exercise routine, following the F.I.T.T. principle, that will help you achieve your goals. Routine should be specific and detailed. Each goal should have a different FITT model to achieve if they are in different component categories. Give reasons why your routine will help you meet your goals.

Phase 2 (mid)

  1. Implement your exercise routine and keep a daily log of your physical activities for 8 weeks
  2. Note any changes/refinements you made along the way to progress and/or modify your exercise routine and why

Phase 3 (post)

  1. Re-assess fitness levels using the Fitnessgram tests
  2. Based on test results, did your fitness levels improve, as they relate to the 5 components of physical fitness
  3. Did you meet your goals? Why or Why not?
  1. Reflect on your exercise program:
  1. What was your overall attitude and effort while participating in your exercise program? Do you feel these had an effect on your outcomes and why?
  2. What worked and what did not work? What would you change and what would you keep the same in your exercise routine?
  3. What were some strategies you used that helped you along the way (what kept you on track)?
  4.  What aspects did you enjoy, which did you not and why?
  5. Why is it important to reflect?

     

Phase 1

Novice/ 1

Apprentice/2

Proficient/3

Distinguished/4

Fitnessgram Fitness Test

1-2 Levels of Fitness

3 Levels of fitness

4 Levels of fitness recorded

5 Levels of fitness recorded

Short Term Goal Development

1 Short Term Goals Created, no detail

1 Short Term Goal Created, with detail

2-3 Short Term Goals Created, without detail

1-3 Short Term Goals Created, with detail

Long Term Goal Development

1 Long Term Goal, without detail

1 Long Term Goals created, with detail

2 Long Term Goals created , no detail

2 Long Term Goals created, with detail

Research Common Exercise Programs and Sports Activities

1 cited source

2 cited sources

3 cited sources

3 differing cited sources matching your Fitnessgram results

FITT Principle, covers each domain (Goal 1)

Meets 1 FITT principles

Meets 2 FITT principles

Meets 3 FITT principles

Meets all FITT principles

FITT Principle, covers each domain (Goal 2)

Meets 1 FITT principles

Meets 2 FITT principles

Meets 3 FITT principles

Meets all FITT principles

FITT Principle, covers each domain (Goal 3)

Meets 1 FITT principles

Meets 2 FITT principles

Meets 3 FITT principles

Meets all FITT principles

Presentation/on time

Assignment is late, not typed or sloppy presentation

Assignment turned in late, is typed and neat

Assignment turned in on time, is not typed or sloppy presentation

Assignment turned in on time and is typed neatly

Total

8

16

24

32

Phase 2

 

 

 

 

Implementation of Routine

18-26 Days of Logged Activity

27-34 Days of Logged Activity

 41-48 Days of Logged Activity

49-56 Days of Logged Activity

Progression of exercise routines

Does not show progression or overload for any exercise routine

Shows progression and overload with exercise routine for 1 goal

Shows progression and overload with exercise routine for 2 goals

Shows progression and overload with exercise routine for each goal

Total

2

4

6

8

Phase 3

Novice/ 1

Apprentice/2

Proficient/3

Distinguished/4

Fitness test results

Addresses 1 test result

Addresses 2 test results

Addresses 3 test results

Addresses all 4 test results

Short Term Goals met or not

States if 1-2 short term goals were met but does not say why

States if all short term goals were met but does not say why

Discusses 1-2 short term goals and explains why or why not they were met

Discusses all short term goals and explains why or why not they were met

Reflection A:

States, but does not discuss attitude or effort

Discusses overall attitude and effort while participating in the exercise program, but does not state if or why these had an effect on outcomes.

Discusses overall attitude and effort while participating in the exercise program. States if these had an effect on outcomes, but not why.

Discusses overall attitude and effort while participating in the exercise program. States if and why these had an effect on outcomes

Reflection B:

States, but does not discuss what worked and what did not in the exercise program

Discusses what worked and what did not work, but does not discuss changes and what would be kept the same in exercise routine

Discusses what worked and what did not work. Discusses changes or what would be kept the same in exercise routine, but not both.

Discusses what worked and what did not work. Discusses changes and what would be kept the same in exercise routine

Reflection C:

Names 1 strategy but does not explain

Names 2-3 strategies but does not explain

Names and explains 1 strategies used that helped along the way

 Names and explains 2-3 strategies used that helped along the way

Reflection D:

Lists aspects enjoyed or which did not but does not explain why.

Lists aspects enjoyed, which did not but does not explain why.

Lists aspects enjoyed or which did not and explains why.

Lists aspects enjoyed, which did not and explains why.

Importance of Reflection

Explains why it is important to reflect but does not relate it to an exercise program in 1 sentence.

Explains why it is important to reflect but does not relate it to an exercise program in 2-3 sentences.

Explains why it is important to reflect as it relates to an exercise program in 1 sentence

Explains why it is important to reflect as it relates to an exercise program in 2-3 sentences

Presentation/on time

Assignment is late, not typed or sloppy presentation

Assignment turned in late, is typed and neat

Assignment turned in on time, is not typed or sloppy presentation

Assignment turned in on time and is typed neatly. Uses complete sentences, proper grammar and spelling.

Total

8

16

24

32