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Instructional Layout for grade 12 university course.Example of Smart Goals,and the FITT Principle.Physical Education/Personal Fitness
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Kafaye ClarkeBody Composition:
a) Four key lifestyle habits for weight management:1. Hydration2. Sleep3. Reward yourself for positive progress4. Positive attitude and mentalityb) Smart Goal
Smart Goal: Current Body Composition
Smart Goal: Increase endurance and strength
Action Steps: Barriers/Road Blocks Solutions
- work out- run
- Starting from the bottom (lol)- Winter
- Work Hard - Treadmill
Muscular Strength/Endurance:
F Frequency How Often Beginner 2–3 days per week
Full-body workout of all 6 body areas
48–72 hours of rest in-between workouts
I Intensity How Hard Beginner 60%–70% of maximum strength
Time –How many
reps
–How many
sets
–How much
time between
sets
Beginner 1–3 Sets
8–12 repetitions
30 sec to 1 minute
T Type Which Exercises Beginner Weight machines, free weights, resistance tubing, medicine ball, own body weight
Kafaye ClarkeSmart Goal: Muscular Strength/ Endurance
Smart Goal: By the end of this course I will put on 10 lbs of muscle naturally, and increase endurance
Action Steps: Barriers/Road Blocks Solutions
- Consistently work out- Eat Healthy- Run
- Current size- Experience- Winter
- Work Hard - Ask Questions - Treadmill
Cardiovascular Endurance:
F Frequency How Often Beginner 3–5 days per week
I Intensity How Hard Beginner Less than 145 BPM
I Time –How Long Beginner 20–30 minutes
T Type -Which Exercises Beginner A continuous activity that requires the use of a lot of oxygen
Smart Goal: Increase Cardiovascular Endurance
Action Steps: Barriers/Road Blocks Solutions
- Run- Aerobics
- Winter- Insufficient Knowledge
- Treadmill -Learn
Flexibility:
F Frequency How Often Minimum two to three times a week /Best to do some stretching daily
I Intensity How Hard You should stretch to the point where you feel tension, not pain
I Time –How Long 15–30 minutes total/Static stretches of warm muscles; 20–60 seconds, three sets
T Type -Which Exercises After warm-up: dynamic stretch, prepares body for exercise /After cool down: static stretch, most
Kafaye Clarkeimprovement gains for flexibility
