HSCII /Fitness for Life DISTRICT FITNESS PLAN. A Physical Education Webquest Kim Butler, EdD & Bobbi Acosta Sweetwater Union High School District.

HSCII /Fitness for LifeDISTRICT FITNESS PLAN

A Physical Education WebquestA Physical Education Webquest

Kim Butler, EdDKim Butler, EdD& &

Bobbi AcostaBobbi AcostaSweetwater Union High School DistrictSweetwater Union High School District

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

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

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

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.

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

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 – [email protected]

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

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

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 Calculator

If the link isn’t working, here is the URL to the calorie counter: http://www.calculator.net/calorie-calculator.html

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 Allrecipe Healthy Choices Good Housekeeping Healthy Recipes

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

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 50th or 85th 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


SMART Strength Goal: [Describe a short term STRENGTH goal here. Click SMART to learn how to make the goal correctly.]

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.]

Strength Overload: [Describe how OVERLOAD

will be used to meet goal. Good detail needed.]

Strength Progression: [Describe how PROGRESSION will be used to meet goal. Good detail needed.]

Strength Specificity: [Describe how SPECIFICITY will be used to meet goal. Good detail needed.]


Endurance Overload: [Describe how OVERLOAD

will be used to meet goal. Be specific.]

Endurance Progression: [Describe how PROGRESSION will be used to meet goal. Be specific.]

Endurance Specificity: [Describe how SPECIFICITY will be used to meet goal. Be specific.]


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

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 50th or 85th 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


SMART Cardio Goal: [Describe a short term CARDIO goal here. Click SMART to learn how to make the goal correctly.]

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.]

Cardio Overload: [Describe how OVERLOAD

will be used to meet cardio goal. Be specific.]

Cardio Progression: [Describe how PROGRESSION will be used to meet cardio goal. Be specific.]

Cardio Specificity: [Describe how SPECIFICITY will be used to meet cardio goal. Be specific.]


Flexibility Overload: [Describe how OVERLOAD

will be used to meet cardio goal. Be specific.]

Flexibility Progression: [Describe how PROGRESSION will be used to meet cardio goal. Be specific.]

Flexibility Specificity: [Describe how SPECIFICITY will be used to meet cardio goal. Be specific.]


Resources

Links for Project Links for Knowledge

Client BiosFitness Plan TemplateGoogle Drive

Principle of OverloadPrinciple of ProgressionPrinciple of SpecificityBMI CalculatorCalorie CalculatorSMART GoalsFitness TablesCalorie CalculatorHealthy Recipes for TeensAllrecipe Healthy ChoicesGood Housekeeping Healthy Recipes

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

Fitness Tables for Adult Clients Fitness Tables for Teenagers and Kids Fitnessgram Table

Fitness Tables

Element Mastery Proficie

ntBasic Below

BasicFar Below Basic

SMART Goals 91-100% of required elements present. Accurate and specific.

80-90% of required elements present. Mostly accurate and specific.



59% or less of required elements present. Mostly accurate and specific.

Principles of Overload, ProgressionAnd Specificity

91-100% of required elements present. Accurate and specific.

80-90% 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




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

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

HSCII /Fitness for Life DISTRICT FITNESS PLAN. A Physical Education Webquest Kim Butler, EdD & Bobbi Acosta Sweetwater Union High School District.

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