Instructions
- Read through each part of the worksheet carefully. This is your mission to become a Personal Fitness Architect!
- Complete the self-assessment in Part 1 to understand your starting point.
- Learn about the FITT principle in Part 2. This is the foundation of any good fitness plan.
- Use the template in Part 3 to design your own one-week physical activity plan. Be creative and choose activities you enjoy!
- Explain why your plan is effective in Part 4 by connecting it to health and wellbeing goals.
- Brainstorm strategies to stay active, even when it's tough, in Part 5.
- If you're up for it, tackle the Challenge Question at the end.
Part 1: The Blueprint - Where Are You Now?
Before you design a new plan, you need to know your starting point. Think about your last seven days. How active were you? Check the box that best describes your average daily activity.
- Low Activity: Less than 30 minutes of structured movement per day. Most of my time was spent sitting (school, video games, watching TV).
- Moderate Activity: Around 30-60 minutes of movement per day. This might include walking to school, playing outside, or a sports practice a few times a week.
- High Activity: More than 60 minutes of movement almost every day. I'm regularly involved in sports, dance, or other vigorous activities.
Reflection: In the space below, list two activities you enjoy doing and one new activity you would like to try.
Activities I Enjoy:
Activity I Want to Try:
Part 2: The Foundation - Understanding the FITT Principle
Professional trainers use the FITT principle to create balanced and effective fitness plans. It stands for Frequency, Intensity, Time, and Type. Match each term to its correct definition below.
|
Terms:
|
Definitions: A. How long you are active in one session. (e.g., 30 minutes, 1 hour) B. What kind of activity you are doing. (e.g., running, swimming, yoga) C. How often you are physically active. (e.g., 5 days a week) D. How hard your body is working during the activity. (e.g., easy, moderate, vigorous) |
Your Answers:
1. _____ 2. _____ 3. _____ 4. _____
Use the "Talk Test"!
- Easy: You can easily sing or have a full conversation.
- Moderate: You can talk, but you can't sing. You're breathing a bit harder.
- Vigorous: You can only speak a few words at a time. You're breathing hard and fast.
Part 3: The Design - Your Weekly Activity Plan
Now it's your turn to be the architect! Fill out the table below to design a physical activity plan for one full week. Your goal is to include a variety of activities that add up to about 60 minutes per day. Remember to include activities for strength, cardio, and flexibility.
| Day | Activity (Type: Cardio, Strength, or Flexibility) | Time (Duration) | Intensity (Easy, Moderate, Vigorous) |
|---|---|---|---|
| Monday | |||
| Tuesday | |||
| Wednesday | |||
| Thursday | |||
| Friday | |||
| Saturday | |||
| Sunday |
Part 4: The Justification - Why Your Plan Works
A great architect can explain their design. Answer the questions below to justify your plan.
1. Health Outcomes: How does your plan help improve your physical health? Mention at least two different types of health benefits (e.g., heart health, muscle strength, flexibility) and which activities in your plan support them.
2. Wellbeing Outcomes: Physical activity isn't just for your body; it's for your mind, too! How does your plan support your mental or social wellbeing (e.g., reducing stress, connecting with friends, having fun)?
Part 5: The Strategy - Overcoming Obstacles
Even the best plans face challenges. A smart strategy helps you stick to your goals. For each barrier below, brainstorm one strategy to overcome it.
Barrier 1: "I have too much homework and no time."
Strategy:
Barrier 2: "The weather is terrible, so I can't go outside."
Strategy:
Barrier 3: "I don't feel motivated to exercise by myself."
Strategy:
Challenge Question (Optional)
Design a 20-minute "Energy Boost" workout you could do in your room with no equipment. List 4-5 exercises, including how many repetitions (reps) or how much time you would do for each. Explain why this would be an effective short workout.
Answer Key
Part 1: Answers are personal and will vary. The goal is self-reflection.
Part 2: 1. C 2. D 3. A 4. B
Part 3: Plans will vary. A complete plan should include:
- Activities listed for most days of the week.
- A mix of cardio, strength, and flexibility activities.
- Total time should be around 60 minutes per day.
- A variety of intensity levels, with a focus on moderate-to-vigorous.
- Example entry: Monday | Basketball practice (Cardio/Strength) | 90 mins | Vigorous
Part 4: Answers will vary based on the student's plan.
- Health Outcomes: Look for connections between specific activities and health benefits. Example: "My plan includes running and basketball, which are cardio activities that make my heart stronger. I also included bodyweight exercises like push-ups to build muscle strength in my arms and chest."
- Wellbeing Outcomes: Look for connections to mental/social health. Example: "Playing basketball with my friends is fun and helps me connect with them, which improves my social wellbeing. Going for a bike ride by myself helps me clear my head and reduce stress from school."
Part 5: Strategies will vary. Look for practical and realistic solutions.
- Barrier 1 (No time): Example: "I can break my activity into smaller chunks, like doing a 15-minute workout in the morning, taking a 20-minute walk after school, and doing stretches before bed."
- Barrier 2 (Bad weather): Example: "I can look up a workout video online, do exercises like jumping jacks and push-ups inside, or have a dance party in my room."
- Barrier 3 (No motivation): Example: "I can ask a friend or family member to be my workout buddy to keep me accountable. Or, I can make a high-energy playlist to listen to while I exercise."
Challenge Question: Look for a logical sequence of no-equipment exercises.
- Example Workout: 1. Jumping Jacks (1 min), 2. Bodyweight Squats (15 reps), 3. Push-ups (10 reps), 4. Plank (30 seconds), 5. High Knees (45 seconds). Repeat circuit 2-3 times.
- Example Justification: "This is effective because it's a full-body workout. It starts with cardio to warm up, uses compound exercises like squats and push-ups to work multiple muscles, and includes a core exercise like the plank for stability. It raises the heart rate quickly and builds both strength and endurance."