Standard 2

Skill and Fitness Based Competence

Component 2.b: achieve and maintain a health-enhancing
level of fitness throughout the program.

Artifact: PED 382 Personal Fitness Plan Assignment

Date: Fall 2018
Reflection:
The Personal Fitness Plan is an assignment I completed in PED 382: School
Based Fitness and Programming. This assignment not only shows that I am
physically active, but that I am also competent in developing and applying my own
fitness plans. In this assignment, I focused on improving three components of
fitness- my cardiovascular endurance, muscular strength and flexibility. I
emphasized these three components in my fitness plan because I feel that I need
to improve in these areas.
The fitness plan attached relates to component 2.b because maintaining a
health-enhancing fitness level is important as a physical educator. A physical
education teacher should set an example and emphasize the importance for a
healthy and active lifestyle to their students. As an educator, it is important to
show that you have the necessary experience, knowledge and skills in the areas
that you are teaching. One of the main objectives in physical education is to help
students develop a health-enhancing level of physical activity and fitness. Students
may not be as likely to listen and value the importance of health and fitness from a
teacher who does not follow what they teach.
The artifact attached shows that I am competent in creating fitness plans
and value physical activity and fitness. Teachers can be one of the biggest role
models in a student’s life. They are someone for students to admire, learn from
and make a positive impact on their lives. In order to get through to our students,
we must set positive examples in all aspects of life. To get students to understand
the importance of health-enhancing physical fitness, a physical educator must be a
role model for physical fitness as well. If an educator is teaching the importance of
physical fitness and they’re not physically fit, students will be much less receptive
to their teaching. In order to get students to understand the value of health-
enhancing physical fitness, teachers must set a positive example and demonstrate
physical fitness in their own lives.
 Step 1: My goal is to lose 3 pounds

Step 2:
• Increase cardiovascular exercises
• Go to the gym four days a week
• Eat more vegetables, fruits, healthy carbohydrates and drink more water

Step 3:
• I will step on the scale and check my weight at least 4 times per week, before I go to the
gym
• When I lose 3 pounds, I will have achieved my goal

Step 4:
• Gym membership
• Find time before or after class to go to the gym
• Check nutrition facts before eating
• Plan out meals before
• Go to nutritionist/fitness trainer

Step 5:
• I would like to look slimmer

Step 6:
• Meet goal by: November 22nd, 2018
• Halfway of 1.5 lbs by: November 5th, 2018

Step 1: My goal is to bench press 85 pounds

Step 2:
• I will use progression each week starting at 65 pounds

Cardiovascular Endurance

Week Su M T W TR F Sa
#
1 • Speed walk • Speed walk • Speed walk with
with incline with incline incline
• At 50-60% • At 50-60% • At 50-60%
• For 30 min • For 30 min • For 30 min
2 • Jogging • Jogging • Jogging
• At 65-75% • At 65-75% • At 65-75%
 • For 30 min • For 30 min • For 30 min
3 • Jogging • Jogging • Jogging
• At 65-75% • At 65-75% • At 65-75%
• For 45 min • For 45 min • For 45 min
4 • Interval • Interval • Interval Running
Running Running (alternate jog-
(alternate jog- (alternate jog- sprint)
sprint) sprint) • 85-100%
• 85-100% • 85-100% • For 30 min
• For 30 min • For 30 min

Muscle Strength

Week # Su M T W TR F Sa

1 • Lift Upper Body (6- • Lift Lower Body (6-

8 exercises) 8 exercises)
• 50-60% • 50-60%
• For 30 min • For 30 min
2 • Lift Upper Body (7- • Lift Lower Body
9 exercises) (7- 9 exercises)
• 65-75% • 65-75%
• For 30 min • For 30 min
3 • Lift Upper Body (8- • Lift Lower Body (8-
10 exercises) 10 exercises)
• 75-85% • 75-85%
• For 30 min • For 30 min
4 • Lift Upper Body (6- • Lift Lower Body (6-
8 exercises heavy) 8 exercises heavy)
• 90%- Max (85 on • 90%- Max
bench) • For 30 min
• For 30 min
Flexibility
Week # Su M T W TR F Sa

1 • 2 static stretches • 2 static stretches

per muscle group per muscle group
• Slow (without • Slow (without
bouncing) bouncing)
• 10-20 sec per • 10-20 sec per
stretch stretch
 • Every stretch 3 • Every stretch 3
times times
2 • 3 static stretches • 3 static stretches
per muscle group per muscle group
• Slow (without • Slow (without
bouncing) bouncing)
• 20-30 sec per • 20-30 sec per
stretch stretch
• Every stretch 5 • Every stretch 5
times times
3 • 2 dynamic • 2 dynamic
stretches per stretches per
muscle group muscle group
• Slow and • Slow and controlled
controlled • 10-20 reps per
• 10-20 reps per movement
movement • Every movement 3
• Every movement times
3 times
4 • 3 dynamic • 3 dynamic
stretches per stretches per
muscle group muscle group
• Slow and • Slow and controlled
controlled • 20-30 reps per
• 20-30 reps per movement
movement • Every movement 5
• Every movement times
5 times