Grade 9 Fitness & Active Living Plan

Date assigned:________________      Due Date:_______________

Answer each question bulleted below.  Remember to be honest and realistic.  This is your personal plan.

Outcome 1:  Students will be expected to set specific goals that use community resources to enhance their personal active-living goals.

• What are your goals for your personal fitness – would you like to be able to swim or run a certain distance, make a certain team, do a certain number of sit-ups or push-ups or do you have another goal?
• What places in your community could help you reach your goals?

Outcome 2:  Students will be expected to plan and participate in personal fitness and activity programs, using the principles of training.

Outcome 3:  Students will be expected to participate in activities that develop personal fitness for active, healthy living.

Principles of training:  “F.I.T.T.”

            Frequency:  3-5 times a week

            Intensity:  a heart rate within the target zone of 60%-85% of Maximum

            Heart Rate (120-180 beats per minute)

            Time:  at least 15 to 30 minutes

            Type:  an activity that activates and exercises legs, arms and lungs

• What activities are you going to do at least three times a week for 15-30 minutes to get your heart rate between 120-180 beats per minute?

Outcome 4:  Student will be expected to design a circuit to develop muscular strength, cardiovascular fitness, flexibility and muscular endurance.

• Design a circuit on another sheet of paper containing activities that help develop:

Muscular strength, Cardiovascular Fitness, Flexibility, Muscular Endurance

Outcome 5:  Student will be expected to use relaxation techniques for stress management.

• Plan a relaxing cool down for the end of your workout.  This could include stretching, yoga, tai chi, muscle relaxation, etc.

Outcome 6:  Student will be expected to design a nutrition plan for a specific activity.

• Congratulations, you have been given a try-out for your favorite Olympic activity or professional team.  Using the Canada Food Guide list what you should eat for the 48 hours before your big try-out?