Fitness Plan Roark – Spring 2021

Choices – Fitness Plan Roark – Spring 2021


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Health Assessment –Enter your information

• Gender

• Age

• Weight

• BMI weight (pounds) / height (inches) pg 164

• Blood Pressure (Can be taken at Student Health Services)

• Current injuries, health issues, etc. Will these affect your plan? How?

S.M.A.R.T. GOAL Create 1 SMART Goal (examples below)

• I will to lose 10 lbs by Feb. 1st

• I will be able to squat my body weight by March 1st

• My BMI will be 25 in 1 year from today

• I will lower my blood pressure by 10.

• I will be able to run 1 mile in less than 10 minutes by Jan. 1st

• I will improve my 40 yard dash time to 4 seconds by June 25th

• I will walk 50 miles by Jan. 1st

SMART GOALS OUTLINE —Answer each question below about your SMART Goal.

• SPECIFIC: What are you going to do? How will it be accomplished?

• MEASURABLE: What will you measure to determine when your goal has been met?

• How much? How often? How many?

• ATTAINABLE: What action is required to achieve this goal?

• REALISTIC: Do you have the necessary knowledge, skills, abilities, and resources to accomplish your goal? Explain.

• TIME FRAME: When will you start and finish. How long will it take you to complete?

Activity Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Jogging (Cardiorespiratory


7:00am 1 mile jog REST DAY 7:00am 1 mile jog 8:30AM 2 mile jog/walk


Training (Muscular Strength)

1:30pm WC

2 sets/15 reps

8 upper body


REST DAY 1:30pm WC 2 sets/15 reps

10 lower body


2:00pm Jillian

Michaels Workout


Stretching (Flexibility)

7:30am (after

jog) 10 minutes

stretching, hold

for 15 sec

30 minutes

stretching. Hold

each stretch for

15 sec

7:30am (after

jog) 10 minutes

stretching, hold

for 15 sec

30 minutes

stretching. Hold

each stretch for

15 sec

Soccer (Cardiorespiratory


3:00PM-4:30PM REST DAY 3:00PM-4:30PM

Walking (Cardiorespiratory


8:00PM 20 minute

walk around


REST DAY 8:00PM 45 minute walk around


CrossFit (Muscular Endurance,


5:30PM-6:20PM REST DAY 5:30PM-6:20PM

Make 4 separate weeks that show progression

REWARD SYSTEM –Create 1 reward for accomplishing your goal. (examples below)

• For every week that I follow my workout plan, I will eat at my favorite restaurant on my rest day.

• If I lose 10 lbs in 3 months, I will buy myself a new pair of Jordans.

• I will adopt a dog once I walk 50 total miles.

• I will send my mom a bouquet of flowers when I can run 1 mile under 10 minutes.

Why is achieving this goal important to you?

Write a 1 page paper minimum, double spaced essay w/ 12 pt font telling me why achieving this goal is important to you.

Essay portion can be added directly into PowerPoint slide.

Please make sure it is long enough, and that you use proper grammar, punctuation, and spelling.

Due by the scheduled date. No late work will be accepted.

• Submit to Blackboard.

• Microsoft PowerPoint or Word is acceptable.

• 100 total points.

• I’m here to help you! 

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