NAME: Ashley 3 Week Period: _Saturday, March 15-Friday, April 4_
SMART Goals Area of Fitness Fitness Test Activity that will be used to measure Activities that will be used to improve this area of fitness (choose 2-3 different activities) Goal (score you hope to achieve on the next round of fitness testing)
Cardio
12 minute run BEEP test Running (around town) Walking to school/work Cross Country Skiing 35 laps
Muscular Endurance
Push ups Sit ups Do work out videos. Do push ups and sits up each morning and before bed. 35 push ups 60 sit ups
Fitness Plan Week 1 March 15-21 (You should plan for at least 30, but preferably 60, minutes of physical activity each day; this is the daily physical activity part of the fitness plan) Day Area of Fitness Activity/ Exercise Length or Amount Activity /Exercise done if different than goal Did you complete? Result?
Sat
Muscular Endurance Cardio Push ups & Sit ups Walk around town 10 push ups 20 sit ups Half an hour Yes Yes Sun
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minute No No Mon
Muscular Endurance Cardio Push ups & Sit ups Walk around town 15 push ups 30 sit ups Half an hour No No Tues
Muscular Endurance Cardio P90x work out Run around town 1 hour 20 minutes Yes Yes Wed
Muscular Endurance Cardio Push ups & Sit ups Walk around 20 push ups 40 sit ups Half an hour Yes Yes town Thur
Muscular Endurance Cardio P90x work out Run around town 1 hour 20 minutes Yes No Fri, March 21 Muscular Endurance Cardio Push ups & Sit ups Walk around 25 push ups 50 sit ups Half an hour No No
Reflection Week 1 1. What parts of your Fitness Plan worked well? Explain. My fitness plan didnt go as well as I thought it did this week, but I felt I did well on trying to keep up with my work out schedule.
2. What parts of your Fitness Plan did not go the way you thought? Explain. My fitness plan at first didnt work out cause I didnt have the p90x cd, and also had no motivation at the time.
3. Briefly explain how you will adjust your Fitness Plan for the next week? I will be keeping my Fitness Plan the same for next week since this week didnt work as I plan it too.
Fitness Plan Week 2 March 22-28 (You should plan for at least 30, but preferably 60, minutes of physical activity each day; this is the daily physical activity part of the fitness plan) Day Area of Fitness Activity Goal Length or Amount Activity /Exercise done if different than goal Did you complete? Result?
Sat
Muscular Endurance Cardio
Push ups & Sit ups Walk around town 10 push ups 20 sit ups Half an hour Yes
Yes Sun
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes Mon
Muscular Endurance Cardio Push ups & Sit ups Walk around town 15 push ups 30 sit ups Half an hour Yes
No
Tues
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
No Wed
Muscular Endurance Cardio Push ups & Sit ups Walk around town 20 push ups 40 sit ups Half an hour No
No Thur
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes No
No Fri March 28 Muscular Endurance Cardio Push ups & Sit ups Walk around town 25 push ups 50 sit ups Half an hour No
No
Reflection Week 2 1. What parts of your Fitness Plan worked well? Explain.
Everything went well during this fitness plan, for the start of the week I did all the work outs and running.
2. What parts of your Fitness Plan did not go the way you thought? Explain. At the end of the week I lost motivation.
Fitness Plan Week 3 March 29-April 4(You should plan for at least 30, but preferably 60, minutes of physical activity each day; this is the daily physical activity part of the fitness plan) Day Area of Fitness Activity Goal Length or Amount Activity /Exercise done if different than goal Did you complete? Result?
Sat
Muscular Endurance Cardio
Push ups & Sit ups Walk around town 10 push ups 20 sit ups Half an hour Yes
Yes Sun
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes Mon
Muscular Endurance Cardio Push ups & Sit ups Walk around town 15 push ups 30 sit ups Half an hour Yes
No
Tues
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes
Wed
Muscular Endurance Cardio Push ups & Sit ups Walk around town 20 push ups 40 sit ups Half an hour No
No Thur
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes No
No Fri April 4 Muscular Endurance Cardio Push ups & Sit ups Walk around town 25 push ups 50 sit ups Half an hour Yes(didnt do all pushups and situps) no
Reflection Week 3 1. What parts of your Fitness Plan worked well? Explain. My fitness plan had gone very well at the start of the week, and I was finally getting into the routine of it. My push-ups and sit-ups were getting way better, and my cardio was getting better. 2. What parts of your Fitness Plan did not go the way you thought? Explain. My fitness plan didnt work out so well at the end of the week, I had got busy and had no time for working out.
3. Briefly explain how you will adjust your Fitness Plan for the next week? I will adjust my fitness plan by trying to make time for my work outs.
Fitness Plan Week 4 April 5-April 11(You should plan for at least 30, but preferably 60, minutes of physical activity each day; this is the daily physical activity part of the fitness plan) Day Area of Fitness Activity Goal Length or Amount Activity /Exercise done if different than goal Did you complete? Result?
Sat
Muscular Endurance Cardio
Push ups & Sit ups Walk around town 10 push ups 20 sit ups Half an hour Yes
Yes Sun
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes Mon
Muscular Endurance Cardio Push ups & Sit ups Walk around town 15 push ups 30 sit ups Half an hour Yes
Yes Tues
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes
Wed
Muscular Endurance Cardio Push ups & Sit ups Walk around town 20 push ups 40 sit ups Half an hour No
No Thur
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes No
Yes Fri April 11 Muscular Endurance Cardio Push ups & Sit ups Walk around town 25 push ups 50 sit ups Half an hour Yes
Yes
Reflection Week 4 1. What parts of your Fitness Plan worked well? Explain. My fitness plan is starting to become one of my routines, and Im beginning to build strength in each of these works out. 2. What parts of your Fitness Plan did not go the way you thought? Explain. I feel everything is going well with my Fitness Plan.
3. Briefly explain how you will adjust your Fitness Plan for the next week? Im going to add arm work outs to my fitness plan next week.
Fitness Plan Week 5 April 12-April18(You should plan for at least 30, but preferably 60, minutes of physical activity each day; this is the daily physical activity part of the fitness plan) Day Area of Fitness Activity Goal Length or Amount Activity /Exercise done if different than goal Did you complete? Result?
Sat
Muscular Endurance Cardio
Push ups & Sit ups Walk around town
10 push ups 20 sit ups Half an hour Yes
Yes Sun
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes Mon
Muscular Endurance Arm Work out (P90x)
1 hour Yes Tues
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes
Wed
Muscular Endurance Cardio Push ups & Sit ups Walk around town 20 push ups 40 sit ups Half an hour No
No Thur
Muscular Endurance
Arm Work out (P90x) 1 hour Yes Fri April 18 Muscular Endurance Cardio Push ups & Sit ups Walk around town 25 push ups 50 sit ups Half an hour Yes(
Reflection Week 5 1. What parts of your Fitness Plan worked well? Explain. I felt that the arm work out had went very well for just being my first week of doing it. And everything else is going as planned. 2. What parts of your Fitness Plan did not go the way you thought? Explain. Everything went well. 3. Briefly explain how you will adjust your Fitness Plan for the next week? I am going to leave it as I did this week.
Fitness Plan Week 6 April 19 April 25(You should plan for at least 30, but preferably 60, minutes of physical activity each day; this is the daily physical activity part of the fitness plan) Day Area of Fitness Activity Goal Length or Amount Activity /Exercise done if different than goal Did you complete? Result?
Sat
Muscular Endurance Cardio
Push ups & Sit ups Walk around town 10 push ups 20 sit ups Half an hour Yes
No Sun
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes Mon
Muscular Endurance Arm Workout (P90x) 1 hour Yes Tues
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes
Wed
Muscular Endurance Cardio Push ups & Sit ups Walk around town 20 push ups 40 sit ups Half an hour No
Yes Thur
Muscular Endurance Arm workout (P90x) 1 hour Yes
Fri April 25 Muscular Endurance Cardio Push ups & Sit ups Walk around town 25 push ups 50 sit ups Half an hour Yes
Yes
Reflection Week 6 1. What parts of your Fitness Plan worked well? Explain. My fitness plan had gone very well at the start of the week, and I was finally getting into the routine of it. My push-ups and sit-ups were getting way better, and my cardio was getting better. 2. What parts of your Fitness Plan did not go the way you thought? Explain. My fitness plan didnt work out so well at the end of the week, I had got busy and had no time for working out.
3. Briefly explain how you will adjust your Fitness Plan for the next week? I will adjust my fitness plan by trying to make time for my work outs.
Fitness Plan Week 7 April 26 May 2(You should plan for at least 30, but preferably 60, minutes of physical activity each day; this is the daily physical activity part of the fitness plan) Day Area of Fitness Activity Goal Length or Amount Activity /Exercise done if different than goal Did you complete? Result?
Sat
Muscular Endurance Cardio
Push ups & Sit ups Walk around town 10 push ups 20 sit ups Half an hour No
No Sun
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes Mon
Muscular Endurance Arm Workout (P90x) 1 hour No Tues
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes
Wed
Muscular Endurance Cardio Push ups & Sit ups Walk around town 20 push ups 40 sit ups Half an hour No
No Thur
Muscular Endurance Arm workout (P90x) 1 hour Yes
Fri May 2nd Muscular Endurance Cardio Push ups & Sit ups Walk around town 25 push ups 50 sit ups Half an hour Yes
Yes
Reflection Week 7 1. What parts of your Fitness Plan worked well? Explain. Everything is going well with the fitness plan. 2. What parts of your Fitness Plan did not go the way you thought? Explain. This week Ive been really busy so I wasnt able to do as much as I did the other weeks.
3. Briefly explain how you will adjust your Fitness Plan for the next week? I will be keeping my fitness plan the same.
Fitness Plan Week 8 May 3 May 9(You should plan for at least 30, but preferably 60, minutes of physical activity each day; this is the daily physical activity part of the fitness plan) Day Area of Fitness Activity Goal Length or Amount Activity /Exercise done if different than goal Did you complete? Result?
Sat
Muscular Endurance Cardio
Push ups & Sit ups Walk around town 10 push ups 20 sit ups Half an hour Yes
No Sun
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes Mon
Muscular Endurance Arm Workout (P90x) 1 hour Yes Tues
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes
Wed
Muscular Endurance Cardio Push ups & Sit ups Walk around town 20 push ups 40 sit ups Half an hour No
No Thur
Muscular Endurance Arm workout (P90x) 1 hour No
Fri May 9 th Muscular Endurance Cardio Push ups & Sit ups Walk around town 25 push ups 50 sit ups Half an hour No
No
Reflection Week 8 1. What parts of your Fitness Plan worked well? Explain. My fitness plan had gone very well at the start of the week, and I was finally getting into the routine of it. My push-ups and sit-ups were getting way better, and my cardio was getting better. 2. What parts of your Fitness Plan did not go the way you thought? Explain. My fitness plan didnt work out so well at the end of the week, I had got busy and had no time for working out.
3. Briefly explain how you will adjust your Fitness Plan for the next week? I will adjust my fitness plan by trying to make time for my work outs.
Fitness Plan Week 9 May 10 May 16(You should plan for at least 30, but preferably 60, minutes of physical activity each day; this is the daily physical activity part of the fitness plan) Day Area of Fitness Activity Goal Length or Amount Activity /Exercise done if different than goal Did you complete? Result?
Sat
Muscular Endurance Cardio
Push ups & Sit ups Walk around town 10 push ups 20 sit ups Half an hour Yes
Yes Sun
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes Mon
Muscular Endurance Arm Workout (P90x) 1 hour No Tues
Muscular Endurance Cardio P90x work out Run around town 1 hour
20 minutes Yes
Yes
Wed
Muscular Endurance Cardio Push ups & Sit ups Walk around town 20 push ups 40 sit ups Half an hour Yes
No Thur
Muscular Endurance Arm workout (P90x) 1 hour Yes
Fri May 16 th
Muscular Endurance Cardio Push ups & Sit ups Walk around town 25 push ups 50 sit ups Half an hour No
No
Reflection Week 9 1. What parts of your Fitness Plan worked well? Explain. My fitness plan did way better than last weeks, I actually made time for my fitness plan, and did most of it. 2. What parts of your Fitness Plan did not go the way you thought? Explain. Everything went well with my fitness plan.
3. Briefly explain how you will adjust your Fitness Plan for the next week? I will adjust my fitness plan by trying to make more time for my work outs.