Lesson 6.4: Fitness Planning

Overview

This lesson provides students with an opportunity to develop a program to help them reach their fitness goals. Students will learn the importance of creating a fitness plan using the FITT formula and setting SMART goals to assist them in reaching their fitness goals.

Learning Targets

  • LO18: Complete your fitness plan using the FITT formula correctly.
  • LO19:Explain why it is important to set SMART goals.
  • LO20: Apply the training principles of specificity, overload, and progression to your fitness plan.
  • LO21: Analyze why it is important to monitor your fitness plan.
  • LO22: Examine your use of technology when being physically active.

Preparation

For the Warm-Up Activity: Write the Journal Question on the board or identify (and copy as needed) the worksheets you plan to use:

For the Content Focus: Open the Lesson 6.4 PowerPoint slides or make copies of the Lesson 6.4 Note-Taking Guide.

For the Lesson Focus: Copy the Lesson 6.4 Skill-Building Challenge Worksheet: Setting SMART Fitness Goals.

Warm-Up Activity

Select a warm-up activity to help get your class focused and on task.

  • Journal Question: Explain why you think it might be important to develop a weekly fitness plan to keep track of the physical activity you are doing. How would a fitness plan help you keep track of whether you are making progress toward your physical activity goals?
    • Option: Write or project the question and have students respond in their journal or on their “bell ringer” sheet as they enter class.
    • Option: Have students discuss the question with a partner or in a small group.
  • Vocabulary Review: Have students work individually, in pairs, or in small groups to complete the Lesson 6.4 Vocabulary Review Worksheet
  • Quiz: Have students complete the Lesson 6.4 Quiz to assess their prior knowledge.
    • Option: Collect the quiz and use it alongside a posttest to demonstrate student learning.
    • Option: Have students share their answers with a partner and then go over the answers together as a class.

Lesson Content

Review the content from the textbook lesson.

Lesson Focus: Setting SMART Fitness Goals

  1. Provide each student with one copy of the Lesson 6.4 Skill-Building Challenge Worksheet: Setting SMART Fitness Goals.
  2. Direct students to complete this assignment individually. Remind students that their goal should be focused on improving a specific area of fitness, either from their fitness test scores or a specific area of fitness they have chosen to work on.
  3. Students will start by identifying which aspect of their fitness they want to work on.
  4. Once students have chosen which aspect of their fitness they want to improve, direct them to move to the second half of the worksheet, where they will outline each component of a SMART goal and create a plan for each component that helps them improve the aspect of fitness they identified on the top half of the page.

Challenge Activity

Have students needing an additional challenge work on the following Thinking Critically task.

Show a classmate your fitness plan and explain to them how you are progressing toward your fitness goal. Discuss how you are monitoring your progress and whether you are on track to meet your fitness goal.

Reflection and Summary

Review the critical content from today’s lesson. Review the learning targets and ask students to answer each question posed.

Can you...

  • Complete your fitness plan using the FITT formula correctly?

    A fitness plan is a detailed plan you design to help you meet your fitness and activity goals. Using the FITT formula (frequency, intensity, time, type) determines the amount of physical activity you should be doing for each of the health-related fitness components. Once you determine the health-related fitness components you want to work on, either through your fitness test results or by your own determination, it is time to set a SMART goal. After setting your SMART goal, you should decide on action steps to make sure you work toward achieving it. Your action steps for achieving your SMART goal will be your fitness plan based on the FITT formula and the training principles.

  • Explain why it is important to set SMART goals?

    Setting SMART goals is important for clarifying what it is you want to achieve, keeping you accountable, and helping you stay motivated.

  • Apply the training principles of specificity, overload, and progression to your fitness plan?

    By applying the training principles of specificity, progression, and overload, you can adjust your exercises over time to get the most benefits from each workout.

  • Analyze why it is important to monitor your fitness plan?

    Monitoring your fitness plan gives you the opportunity to reach and surpass your goals, be more efficient in your workouts, and be motivated and committed to your plan.

  • Examine your use of technology when being physically active?

    With technology being so prevalent, many students now use apps and smart watches when monitoring their workouts.

Assessment

Complete one or more of the following assessment tasks for this lesson.

  • Quiz: Have students take the Lesson 6.4 quiz.
  • Reviewing Vocabulary: Collect the Lesson 6.4 Vocabulary Review Worksheet and evaluate it for accuracy.
  • Note-Taking Guide: Collect the completed Lesson 6.4 Note-Taking Guide and spot-check one or more items for completion and accuracy.
  • Skill-Building Challenge Worksheet: Have students submit the Lesson 6.4 Skill-Building Challenge Worksheet: Setting SMART Fitness Goals and use the Holistic Rubric: Goal Setting to evaluate their skill development.
  • Journal Question: Ask students to respond to the Journal Question again, adding information they learned from today’s class. Require a one-paragraph response that uses proper grammar.
  • Test: Have students take the Chapter Test, which covers material from all four lessons, or create a test using the online test bank.
  • Test: Have students take the Unit II Test, which covers chapters 4, 5, and 6. You may also create your own unit test from the individual chapter tests, if you prefer.

Take It Home

Teach a family member or friend how to set a SMART goal for incorporating physical activity into their daily life. Make sure to explain why it is important to set SMART goals.