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Fitness Portfolio

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  1. Fitness Portfolio 8th Grade 4th Qtr

  2. Workout Card Minimum Requirements • 2 workouts per week • Must include a warm up and cool down for each workout • FITT principle for each workout • Workout should last approximately 45 min. • Be sure to label correctly ie: circuit, 3Xof, game (use of space), and reps. • Record weights used each exercise • Full body workouts: upper, lower, abs • Turned in 1 week in advance • Cardio is option but suggested!

  3. Goals What are you goals? You will need to start with a SMART goal. S – Specific M – Measurable A – Attainable R – Realistic T – Time Example: My goal is to increase my PACER score to 60 laps at the 4th Qtr testing session. S – PACER M – 60 laps A – very doable (6th graders did it) R – yes, I got 50 on my last test. T – 4th Qtr.

  4. Individual Workouts • These workouts are designed for YOU. Not you and your buddy. If you need someone to play a game with, or spotting on lifting, please coordinate this ahead of time and explain in workout card. • You need to design your workouts based on what YOU like. Play to your strengths, but remember, you will still be tested with FitnessGram at the end of the qtr. Cardio Endurance, Muscular strength and endurance, flexibility, and BMI

  5. Be Creative • Use all the of the resources and examples that we have given you. If you liked something a lot, use it, but it needs to be justifiable. • Look around at the equipment and be creative!! Ask your teachers, we are here to help you! • Collaborate with other students for specific workouts. Example: Basketball Cardio w/ recorded heart rates and THRZ *Need to coordinate with another person to play 1 on 1, 3on 3 at most.

  6. Safe Practices • If you question whether you should do it or not, DON’T. • If you need help, ASK • You must use spaces that are viewable by the teachers. If we can’t see you, you can’t go there!

  7. Portfolio Requirements • Must turn in May 17th • Includes all workout cards (12 total) • Any game diagrams and/or pictures • Must be organized by DATE! • Include 3 weekly journal entries about program • Suggested dates: 4/16, 4/30, 5/7