City Colleges of Chicago-Harold Washington College Personal Fitness Plan

PART 1:

(10 points) Step 1: Summary of ACSM results

• A) Write a one-paragraph summary about your pre-skill assessment scores. Discuss your strengths and weaknesses and briefly explain how you plan to improve the weaker scores. B) Then, provide a paragraph on application to future teachings (how does this fitness assessmentassignment apply to your future?) with proper grammar and sentence structure.

• Answer the following questions: bold or highlight your answers

1. Do you do stretching for flexibility at least 3 days a week? Yes OR No

2. Do you do activities that make you sweat or breath hard for at least 20 minutes a day at least 3 days a week? Yes OR No

3. Do you do muscle fitness exercises 2-3 days per week? Yes OR No

4. Do you do PA equal to brisk walking for 30 minutes at least 5 days a week? Yes ORNo

5. How often do you rest or are inactive? Never – Sometimes – Often – A Lot

(5 points) Step 2: Create a list of a variety of activities (3-5) you plan to use to create your personal fitness plan

• Health-related fitness

• Skill-related fitness

• Examples: lifestyle activities (walking the dog, gardening); aerobic or recreational activities (fitness classes, bike riding); flexibility exercises (dance, Yoga, Pilates); active sports (individual/dual & team sports); and muscular strength & endurance (weight training, group fitness targeting strength)

(20 points) Step 3: Set Goals: use your ACSM scores and SMART goals to create a plan

• On the bottom of each day, state the areas needed for improvement in bold(i.e. cardiovascular endurance, muscular strength, muscular endurance, or flexibility)

• To follow-through with your healthy eating/food choices SMART goal, at the end of each week, break down yournutrition/healthy eating goal for each week to how progression with hopes to accomplish it by October 29, 2021.

(65 points) Step 4: Structure Your Plan and Type It Out in calendar format

• Calendar Dates: September 20, 2021 – October 29, 2021

• Minimal 3 days per week for 6 weeks

• Follow the FITT principle

• Example: Flexibility

Healthy eating goal week 1: Two servings of fruit, three days this week (M, W, F)