1. HSCI
District fitness plan

2. District Fitness Plan
Introduction Task Resources Process Evaluation Conclusion
District Fitness Plan Kim Butler, EdD & Bobbi Acosta Sweetwater Union High School District

3. Introduction
Congratulations!  You have recently completed your baseline Fitnessgram fitness test. This was hard work with all of the push ups and running, but it was worth it! Now you know what your current fitness levels are. This important information will help you plan and prepare to pass the official Fitnessgram test coming up in February.

4. Task
For an accurate fitness plan it is important that you analyze your nutrition intake as well as your exercise activities. You will use technology to help you develop a well rounded fitness plan. You will create a brochure to emphasize the key aspects of your fitness plan for your reference as you use your workout plan over the winter break. This project may be completed by yourself, or if you would like, you may complete this with a partner. Just make sure your partner has similar fitness goals as you do.

5. Process
Step 1: Review the main parts of this project below. If you are working with a partner, divide up the duties.
Overall Project: Review the fitness and nutrition data and make sure the SMART goals are accurate. Make the Brochure.
Nutrition: Analyze your current diet to see where problems might be with regards to goals (example intake of too many calories for weight loss goals). Create a nutrition plan with recipes that are inline with your goals.
Muscular Strength and Endurance: Analyze the your current muscular strength and endurance scores and compare these scores to Fitnessgram standards, and sets SMART goals to improve in this area.
Cardiovascular and Flexibility: Analyzes your current cardiovascular (aerobic capacity) and flexibility scores and compare these scores to Fitnessgram standards, and set SMART goals to improve in this area.

6. Process: Overall Project
If you are working with a partner, you will need to set up a document sharing folder for your team, share addresses, approve the quality of the project, and make sure all required information is included in your brochure and Supertracker Reports. Details:
If working with a a partner: Share addresses and phone #s then set up a file sharing account with Google Drive or Drop Box
Download the Brochure Template and then upload this to your shared file account (see step # 1).
Create an account for you (and your partner) in Supertracker with information provided from your food log and Fitnessgram baseline results.
Create and Download the Nutrition and Physical Activity reports from your Supertracker Account.
Complete your brochure and reports.

7. Process: Nutrition
Do carbs cause you to gain weight? What nutrition choices are healthy if I am a vegetarian? These are questions you find interesting because you know the power food has in healthy living.
You are responsible for setting up an account with myplate.com, creating a diet for your self that will help you meet your BMI goals, and find healthy recipes and food choices to help you meet your goals. Details:
After reviewing your Baseline Fitnessgram Scores create a short term SMART goal for nutrition.
Log in to your food Supertracker account and input 1 week of food and beverages for your SMART goal.
Create a report for the one week diet and save the report as a .pdf.
Upload your Nutrition report to shared folder.
Go to MyPlate Recipe and choose a healthy recipe for each: breakfast, lunch dinner and two snacks.

8. Process: Strength and Endurance Trainer
How can I get my abs strong enough to pass the curl up test? What exercises can I do so I can finally pass the push up test with the beeper? You know the power that muscular strength and endurance have with body weight management and healthy active living.
You will analyze your baseline Fitnessgram scores and choose exercises on the Activity Tracker to improve muscular strength and endurance. You will create short term SMART goals. Details:
Review your Baseline Fitnessgram Scores to create (1) short term SMART goal for muscular strength and one SMART goal for endurance.
Go to activity Supertracker account to input 1 week of activities for muscular strength and endurance SMART goals.
Create a report of the activities you prescribed and save the report as a .pdf.
Upload your Physical Activity report to shared folder.
Use this information to help you complete the brochure.

9. Process: Cardio and Flexibility Trainer
How will I every be able to run the number of PACERs laps I need in order to pass the Fitnessgram? You know that flexible muscles result in less injuries and a body with an efficient cardiovascular system is less likely to develop sedentary lifestyle diseases.
You will analyze your baseline Fitnessgram scores, and choose activities in the Activity Tracker to improve your cardiovascular fitness and flexibility. You will create SMART goals. Details:
Review your Baseline Fitnessgram Scores and create (1) short term SMART goal for cardiovascular fitness and flexibility endurance.
Input (1) week in the activity Supertracker account to meet your cardiovascular and flexibility SMART goals.
Create a report of the activities and save the report as a .pdf.
Upload your Physical Activity Report to the shared folder (if working with a partner).

10. Resources Links for Project Links for Knowledge Tutorials Drop Box
Fitnessgram HFZ Chart
Fitness Plan Brochure
Google Drive
MyPlate Recipes
Supertracker Main Site
Brochure
Principle of Overload
Principle of Progression
Principle of Specificity
SMART Goals
BMI Calculator
PACER Chart
How to set up a Supertracker account
Fitness Trainer Resource Guide
How to create a Supertracker report

11. Evaluation

12. Conclusion
Congratulations on completing this very important project! You have just set up a personal fitness plan for you to complete during the winter break to help you pass the Fitnessgram in February! Great work!