Transcript HSCI Fitness Plan PowerPoint Template

[informational slide for HSCI
Fitness Plan Presentation
Template]
• Brackets, [] are for informational purpose only, please insert
your information between brackets and then delete brackets.
• Data needed to complete this template can be found in your
Fitness Plan Webquest and online resources provided.
• Feel free to add pictures and change slide layout and
backgrounds. Be creative – but make sure your project looks
professional, neat and clean.
• Check all of your links to make sure they work.
• Remember- you will be presenting this completed project to
the whole class.
• Don’t forget to delete this slide before turning in your project.
[Your Name]
HSCI Fitness Training Plan
[Insert picture of yourself here. Be
creative, see if you can get a picture of
you performing one of your favorite
workouts.
[Your Name]
• [Introduce yourself.
Name, age, gender,
general fitness concerns
(weight
loss/gain/fitness).
• [What activities do you
enjoy doing? Who do
you want to do these
activities with?]
• [State general goals for
yourself(lose 30 pounds,
maintain weight, make
the cheerleading team,
run a 10k, etc…]
• [Insert a picture of
yourself here. You can
use the one provided in
the bio, or find a new
picture as long as it is
fairly recent.)]
[Your Name]
Fitnessgram Scores
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Height:
Weight:
One Mile Run:
Push Ups:
Curl Ups:
Flexibility:
[*Tip: find all of this info
on your “client bio”
slides”]
Diet: Typical Day
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Total # of calories:
Breakfast:
Snack:
Lunch:
Snack:
Dinner:
Snack
[Your Name] Nutrition Plan
Nutrition is important for well rounded
fitness. The foods and drinks we consume
play a major part in our overall wellness. If
we eat more calories than we burn, then
weight gain will happen. But did you know
the types of food we eat effect how we feel?
This means that some foods increase chances
of weight gain, but also make us feel like not
moving. It is important to eat a nutrient
dense diet to help us manage calorie balance
and make us feel like we want to get up and
move, dance, play sports, etc..
[Your Name] Daily Food Plan
• Based on your BMI and your own fitness goals, it is
recommended that you eat the following every day:
• GRAINS: [Find this on the My Daily Food Worksheet. # of
ounces of grains.]
• VEGETABLES: [# of cups]
• FRUITS: [# of cups]
• DAIRY: [# of cups]
• PROTEIN: [ounce equivalents]
• LIMITS: [describe foods that should be consumed in limited
quantities]
• TOTAL # OF DAILY CALORIES GOAL: [Identify how many
calories a day you should eat to meet your goals.]
[Your Name] Nutrition Plan
• You will create a total fitness plan
for yourself. Create a sample day
of nutrition:
• Breakfast – [describe a healthy
recommendation for this meal. ]
• Snack – [describe a healthy
recommendation for this meal. ]
• Lunch - [describe a healthy
recommendation for this meal. ]
• Snack - [describe a healthy
recommendation for this meal. ]
• Dinner - [describe a healthy
recommendation for this meal. ]
• Sample Recipe – [Describe
the recipe in detail, provide
a link and picture.]
[Your Name] Fitness Information
Baseline Scores
• Weight:[see baseline
fitness assessment]
• Curl Ups –[see baseline
fitness assessment]
• Push Ups –[see baseline
fitness assessment]
• Mile – [see baseline
fitness assessment]
• Flexibility – [see baseline
fitness assessment]
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General Fitness Goals
Weight – [estimate how much
you should weigh to be in the
healthy zone]
Curl Ups – [look at the
Fitnessgram tables to see how
many you should be able to
do]
Push Ups – [see above]
Mile – [see above to
determine mile RUN time]
Flexibility – [If not currently in
healthy range, describe what
you will need to pass this
category)
Strength and Endurance SMART Goals
Push Up SMART Goal: I performed [#] of push ups during the
baseline fitness test for strength. The goal is to perform [#] of
push ups by [date or number of weeks/months from now]. [Tip
– get this data from your baseline fitness assessment]
Curl Up SMART Goal: [Follow template above to complete this
section]
Cardio and Flexibility SMART Goals
Cardio SMART Goal: I ran the one mile run in [time] during the
baseline fitness test. The goal is for [Client Name] to run a mile
in [time] by [date or number of weeks/months from now]. [Tip –
get this data from your baseline fitness assessment]
Flexibility SMART Goal: [Follow template above to complete
this section]
Push Up Strength Activities
• [list the
supplemental
exercises here that
you want to do to
help them improve
your push ups]
• [Insert picture(s)
here of the activities
you selected to
develop push up
strength. Be sure
you label the
pictures.]
Push Up: Progression, Overload
and Specificity
The best way to help you [describe your push up goal] you will need to
increase the amount of [describe specific exercises prescribed for yourself
aligned with goals] by gradually increasing the number of sets and reps for
muscular strength and endurance, or by increasing the time exercising for
cardiovascular fitness. The progression plan will be:
a. Week 1 [describe frequency, intensity level, type, and time, of the
exercise you are prescribing for your client]
b. Week 2 [same as above but increase the load no more than 10%
increase from previous week]
c. Week 3 [same as above but increase the load no more than 10%
increase from previous week]
d. Week 4 [same as above but increase the load no more than 10%
increase from previous week]
Curl Up Strength Activities
• [list the
supplemental
exercises here that
you want to do to
help improve curl
ups]
• [Insert picture(s)
here of the activities
you selected to
develop abdominal
strength. Be sure
you label the
pictures.]
Curl Up: Progression, Overload
and Specificity
The best way to help you [describe your curl up goal] we will need to increase
the amount of [describe specific exercises prescribed for your self aligned with
goals] by gradually increasing the number of sets and reps for muscular
strength and endurance, or by increasing the time exercising for cardiovascular
fitness. The progression plan will be:
a. Week 1 [describe frequency, intensity level, type, and time, of the
exercise you are prescribing for your client]
b. Week 2 [same as above but increase the load no more than 10%
increase from previous week]
c. Week 3 [same as above but increase the load no more than 10%
increase from previous week]
d. Week 4 [same as above but increase the load no more than 10%
increase from previous week]
Cardiovascular Activities
• [list the
supplemental
exercises here that
you want to do to
improve your mile
run time]
• [Insert picture(s)
here of the activities
you selected to
develop
cardiovascular
fitness. Be sure you
label the pictures.]
Mile Run: Progression, Overload
and Specificity
The best way to help you [describe your mile run time goal] we will need to
increase the amount of [describe specific exercises prescribed for your client
aligned with goals] by gradually increasing the number of sets and reps for
muscular strength and endurance, or by increasing the time exercising for
cardiovascular fitness. The progression plan will be:
a. Week 1 [describe frequency, intensity level, type, and time, of the
exercise you are prescribing for your client]
b. Week 2 [same as above but increase the load no more than 10%
increase from previous week]
c. Week 3 [same as above but increase the load no more than 10%
increase from previous week]
d. Week 4 [same as above but increase the load no more than 10%
increase from previous week]
Flexibility Activities
• [list the
supplemental
exercises here that
you want to do to
help improve your
flexibility]
• [Insert picture(s)
here of the activities
you selected to
develop flexibility.
Be sure you label the
pictures.]
Flexibility: Progression, Overload
and Specificity
The best way to help you [describe your flexibility goal] we will need to
increase the amount of [describe specific exercises prescribed for yourself
aligned with goals] by gradually increasing the number of sets and reps for
muscular strength and endurance, or by increasing the time exercising for
cardiovascular fitness.[ The plan will have specific activities you enjoy doing
AND are appropriate to help meet your goals]:
a. Week 1 [describe frequency, intensity level, type, and time, of the
exercise you are prescribing for your client]
b. Week 2 [same as above but increase the load no more than 10%
increase from previous week]
c. Week 3 [same as above but increase the load no more than 10%
increase from previous week]
d. Week 4 [same as above but increase the load no more than 10%
increase from previous week]
Conclusion
[Conclusion slide. What was your favorite part of this project,
and why? Focus on what you learned the most from designing
your fitness plan. Please summarize, include pictures,
motivational sayings, resources, etc..]