FITNESS PORTFOLIO

8th Grade

4th Qtr

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

WORKOUT CARD MINIMUM REQUIREMENTS

Full body workouts: upper,

lower, abs

Turned in 1 day in advance

Cardio is option but

suggested!

What are you goals?

You will need to start with a

SMART goal.

S – Specific

M – Measurable

A – Attainable

R – Realistic

T – Time

GOALS

Example:

My goal is to increase my

PACER score to 60 laps at the 4th

Qtr testing session.

S – PACER

M – 60 laps

A – 10 lap increase in 6 weeks

R – yes, I got 50 on my last test.

T – 4th Qtr.

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.

INDIVIDUAL WORKOUTS

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

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.

BE CREATIVEExample:

Basketball

Cardio

w/ recorded heart rates

and THRZ

*Need to coordinate with

another person to play 1 on 1,

3on 3 at most.

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!

PORTFOLIO REQUIREMENTS

Must turn in May 16th

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: 4/18, 5/2, 5/16