1. HSCII /Fitness for Life DISTRICT FITNESS PLAN

2. A Physical Education Webquest Kim Butler, EdD & Bobbi Acosta Sweetwater Union High School District

3.  Congratulations! You have just been hired by Fit and Fabulous as a personal trainer! Your Fit and Fabulous supervisor has a lot of faith in you and just provided you with your first client to train. If you are able to help your client meet their fitness goals and they are satisfied with the level of training you provided them, your supervisor has offered you a financial bonus. More $$ for you and a healthy client - what could be better!!! Introduction

4.  First, your team will need to divide up the trainer responsibilities to provide the best training possible for your client. Next your team will review the Client Bios and select the client you want to work with. You will have (6) clients to choose from. Think about your team’s strengths and weaknesses as trainers, and select a client whose needs match your strengths. After your team has completed all of the tasks needed to provide a quality fitness training program for your client, you will submit your completed training plan (PowerPoint) to your teacher for review. The last step of this project will be to present your PowerPoint to the class. This is a great time to show off what you have learned about fitness training AND technology skills! Task

5.   Divide your team up to cover all of the Training Duties:  Lead Trainer: Review the fitness and nutrition data and make sure the SMART goals are accurate. Make sure everyone on the team knows what to do, and offer support as needed.  Nutrition Trainer: Analyzes the client’s current diet to see where problems might be with regards to the client’s goals (example intake of too many calories for client’s wish for weight loss). Create a basic nutrition plan with recipes that are inline with the client’s goals.  Muscular Strength and Endurance Trainer: Analyzes the client’s current muscular strength and endurance levels, compare these scores to Fitnessgram standards, and set SMART goals for the client.  Cardiovascular and Flexibility Trainer: Analyzes the client’s current cardiovascular (aerobic capacity) and flexibility and compare these scores to Fitnessgram standards, and set SMART goals for the client. Team Process: Step 1

6.   Okay, now that you have selected your Trainer Roles, it is time to select a client. Download the descriptions of the Client Bios. Select ONE client your team wants to train. Client Bios  Now that you have selected your client, and know which Personal Trainer role everyone has, it is time to get started.  Navigate through this presentation to find your specific trainer job duties.  Read through all of the steps you need to do for this project.  Click on all of the links provided for each trainer to find the resources you will need for this project.  Work closely with your team to finish the project. Team Process: Step 2

7.  As the lead trainer, AKA (also known as) Marge in Charge/ Man with the Plan, you have a very important job to do. You will need to set up a document sharing folder for your team, get everyone’s email address, approve the quality of the project, and make sure all required information is included. Details: 1.Make sure your team all know how to login to their district gmail account: first initial, last name, sweetwaterschools.net. Example: Charlie Brown – cbrown@sweetwaterschools.net cbrown@sweetwaterschools.net 2.Download the Fitness Plan Template to your computer. 3.Upload the Fitness Plan Template to your Google Drive. 4.Share the Fitness Plan Template that is posted on your Google Drive with your team and begin working on project. 5.Work closely with your team to complete the project. Lead Trainer

8.  Is an avocado a fruit or a vegetable? How about a tomato? What are superfoods? These are questions you find interesting because you know the power that food has in healthy living. You are responsible for creating a recommended calorie consumption goal, creating a basic meal plan for one day after analyzing the client’s current diet, and provide the client with healthy recipes and food choices to help them meet their goals. You will research and find out how many calories your client should eat to meet their goals. Refer to the client bio to find pertinent data: height, weight, gender and age. You will research online healthy recipes that are inline with your clients fitness goals and taste preferences. You will use “screen grabs” to copy the information to your team’s PowerPoint project. Process: Nutrition Trainer

9.  Nutrition: Calories 1.Find out how many daily calories your client should eat by going to the Calorie Calculator website. (If the link doesn’t work, Google “Calorie Calculator”). Link: Calorie CalculatorCalorie Calculator If the link isn’t working, here is the URL to the calorie counter: http://www.calculator.net/calorie-calculator.html

10.  Nutrition: Recipes  Research healthy recipes to help you meet your calorie goals. Below are some examples of websites you can review. You are free to explore additional nutrition websites.  Healthy Recipes for Teens Healthy Recipes for Teens  Allrecipe Healthy Choices Allrecipe Healthy Choices  Good Housekeeping Healthy Recipes Good Housekeeping Healthy Recipes

11.  How do I get rid of this flab on the back of my arms? What exercises should I do to pass the Fitnessgram push up test? You know the power that muscular strength and endurance have with body weight management and healthy active living. Since you are the strength and endurance coach you will analyze your client’s baseline Fitnessgram scores and review your client’s goal. After you have done this, you will create one SMART goal for strength and one SMART goal for endurance. Using the provided websites and resources, you will select activities for your client that they will enjoy AND help them meet their goals. The last thing you need to do is add your contribution to your team’s PowerPoint project. Process: Strength and Endurance Trainer

12.  Strength and Endurance: Step 1  Find your client’s fitness data for:  Push-ups:________  Curl-ups:______  Tip: If your client is older than 17, than just use the oldest age category you can find on the tables.  Tip 2: If Carlos is your client or if your client’s goals exceed the Fitnessgram standard table use the 50 th or 85 th percentile tables.  How many curl-ups and push ups should your client be able to do? Look this info up on the tables below.  Click HERE to access Fitness Tables HERE

13.  Strength and Endurance: Step 2  SMART Strength Goal: [Describe a short term STRENGTH goal here. Click SMART to learn how to make the goal correctly.] SMART  SMART Endurance Goal:  [Describe a short term ENDURANCE goal here. Be sure this is a SMART goal.]  [Insert a picture here of a STRENGTH activity your client would enjoy doing.]  [Insert a picture here of a ENDURANCE activity your client would enjoy doing.]

14.   Strength Overload: [Describe how OVERLOAD will be used to meet goal. Good detail needed.]OVERLOAD  Strength Progression: [Describe how PROGRESSION will be used to meet goal. Good detail needed.] PROGRESSION  Strength Specificity: [Describe how SPECIFICITY will be used to meet goal. Good detail needed.]SPECIFICITY Strength and Endurance: Step 3

15.   Endurance Overload: [Describe how OVERLOAD will be used to meet goal. Be specific.]OVERLOAD  Endurance Progression: [Describe how PROGRESSION will be used to meet goal. Be specific.] PROGRESSION  Endurance Specificity: [Describe how SPECIFICITY will be used to meet goal. Be specific.]SPECIFICITY Strength and Endurance: Step 4

16.  My calves are sore, how do I stretch them? I want to complete my first half marathon, how should I train? 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 client’s baseline Fitnessgram scores, and using the provided resources prescribe activities that your client enjoys doing that will improve their cardiovascular fitness and flexibility. You will create SMART goals for your client to help them measure their progress. The last thing you need to do is add your contribution to your team’s PowerPoint project. Process: Cardio and Flexibility Trainer

17.  Cardio and Flexibility: Step 1  Find your client’s fitness data for:  Mile Run or Walk:________  Flexibility:______  Tip: If your client is older than 17, than just use the oldest age category you can find on the tables.  Tip 2: If Carlos is your client or if your client’s goals exceed the Fitnessgram standard table use the 50 th or 85 th percentile tables.  How fast should your client be able to run a mile? How flexible should they be ? Look this info up on the tables below.  Click HERE to access Fitness Tables HERE

18.  Cardio and Flexibility: Step 2  SMART Cardio Goal: [Describe a short term CARDIO goal here. Click SMART to learn how to make the goal correctly.]SMART  SMART Flexibility Goal:  [Describe a short term FLEXIBILITY goal here. Be sure this is a SMART goal.]  [Insert a picture here of a cardio activity your client would enjoy doing.]  [Insert a picture here of a flexibility activity your client would enjoy doing.]

19.   Cardio Overload: [Describe how OVERLOAD will be used to meet cardio goal. Be specific.]OVERLOAD  Cardio Progression: [Describe how PROGRESSION will be used to meet cardio goal. Be specific.]PROGRESSION  Cardio Specificity: [Describe how SPECIFICITY will be used to meet cardio goal. Be specific.]SPECIFICITY Cardio and Flexibility: Step 3

20.   Flexibility Overload: [Describe how OVERLOAD will be used to meet cardio goal. Be specific.]OVERLOAD  Flexibility Progression: [Describe how PROGRESSION will be used to meet cardio goal. Be specific.] PROGRESSION  Flexibility Specificity: [Describe how SPECIFICITY will be used to meet cardio goal. Be specific.]SPECIFICITY Cardio and Flexibility: Step 4

21.  Resources Links for ProjectLinks for Knowledge Client Bios Fitness Plan Template Google Drive Principle of Overload Principle of Progression Principle of Specificity BMI Calculator Calorie Calculator SMART Goals Fitness Tables Calorie Calculator Healthy Recipes for Teens Allrecipe Healthy Choices Good Housekeeping Healthy Recipes

22.   S: Specific. Make sure there is good detail and the exercises are inline with the goals.  M: Measurable. Make sure the goal can be measured, or quantified. Use time, # of reps, weight lifted, weight lost, etc…  A: Attainable. The goal is something that can be accomplished.  R: Realistic. The goal isn’t too challenging.  T: Time. Be specific with the time line. Example: Michelle will be able to perform 7 perfect push ups within 6 weeks from today. How to Make SMART Goal

23.   Fitness Tables for Adult Clients Fitness Tables for Adult Clients  Fitness Tables for Teenagers and Kids Fitness Tables for Teenagers and Kids  Fitnessgram Table Fitnessgram Table Fitness Tables

24.  ElementMasteryProficientBasicBelow Basic Far Below Basic SMART Goals91-100% of required elements present. Accurate and specific. 80-90% of required elements present. Mostly accurate and specific. 70-79% of required elements present. Mostly accurate and specific. 69-60% of required elements present. Mostly accurate and specific. 59% or less of required elements present. Mostly accurate and specific. Principles of Overload, Progression And Specificity 91-100% of required elements present. Accurate and specific. 80-90% of required elements present. Mostly accurate and specific 70-79% of required elements present. Mostly accurate and specific. 69-60% of required elements present. Mostly accurate and specific. 59% or less of required elements present. Mostly accurate and specific. Calories and Nutrition 91-100% of required elements present. Accurate and specific. 80-90% of required elements present. Mostly accurate and specific 70-79% of required elements present. Mostly accurate and specific. 69-60% of required elements present. Mostly accurate and specific. 59% or less of required elements present. Mostly accurate and specific. Quality of Presentation Neat, clean, well organized, and evidence of originality. Mostly neat, clean, well organized, and some evidence of originality. All required elements present, but not creativity, minimal effort or thought. Missing some elements, minimal effort and thought in the project. Missing most elements, minimal effort and thought in the project. Evaluation

25.   Congratulations on completing this very important project! Your supervisor of Fit and Fabulous is very impressed with your training skills and would like to offer you a management position! Great work! Conclusion