PHYSICAL FITNESS PLAN

PHYSICAL FITNESS PLAN
AFTER EVALUATING YOUR FITNESS ASSESSMENT, USE THE “SMART”
CRITERIA TO HELP YOU SET PERSONAL FITNESS GOALS FOR YOURSELF.
SPECIFIC
MEASURABLE
ACHIEVABLE
RELEVANT/
REALISTIC
TIMELY
WHAT DO YOU WANT TO ACHIEVE? HOW WILL YOU
ACHIEVE IT? WHY IS IT IMPORTANT TO YOU?
HOW WILL YOU MEASURE YOUR SUCCESS? WILL YOU USE
NUMBERS, TARGET DATES, SPECIFIC EVENTS?
YOUR GOALS SHOULD PUSH YOU PAST YOUR COMFORT
ZONE BUT SHOULD STILL BE ATTAINABLE.
YOUR GOALS SHOULD BE IMPORTANT TO YOU AND THE
OUTCOME SHOULD IMPACT YOUR LIFE IN SOME WAY.
YOUR GOALS SHOULD HAVE A TIMELINE THAT WILL HELP
KEEP YOU ON TRACK FOR REACHING THEM.
KEEPING THE ABOVE INFORMATION IN MIND, SET YOUR PERSONAL GOALS
AND LIST THEM BELOW. THE COLUMN TO THE RIGHT IS FOR WHEN YOU
EVALUATE YOUR PROGRESS LATER IN THE PROGRAM.
PERSONAL GOALS
Example: I would like to lose 15lbs by 10/31/11.
EVALUATION:
DID I MEET
MY GOAL?
(Y/N)

EXPLAIN YOUR FITNESS PLAN:
1. WHAT ACTIVITIES AND/ OR EXERCISES TO YOU PLAN TO DO?
2. WHEN DO YOU PLAN TO DO THEM?
3. HOW LONG TO YOU PLAN TO EXERCISE?
4. WHAT WILL BE YOUR CONCENTRATION LEVEL FOR EACH ACTIVITY?
3. HOW DO YOU PLAN TO MONITOR YOUR PHYSICAL FITNESS FOR
IMPROVEMENT OR MAINTENANCE?
*REMEMBER TO SELECT ACTIVITIES THAT ARE OF INTEREST TO YOU SO THAT
YOU WILL CONTINUE TO PARTICIPATE IN PHYSICAL ACTIVITY.
*YOU ALSO NEED TO REMEMBER YOUR GOALS AND ADJUST YOUR PLAN
ACCORDING TO YOUR GOALS.
EXAMPLE: IF YOU WOULD LIKE TO DEVELOP MUSCLE MASS YOUR
FOCUS SHOULD BE IN THAT AREA BUT REMEMBER TO INCLUDE
ACTIVITIES THAT CONSIST OF FLEXIBILITY AND AEROBIC SO YOU
MAINTAIN THE CURRENT LEVEL OF FITNESS IN THESE AREAS.
COMPONENT
FREQUENCY
(DAYS PER
WEEK)
INTENSITY
(HOW HARD?)
TYPE
(WHAT
ACTIVITY?)
TIME
(HOW LONG)
AEROBIC
MUSCLE
STRENGTH/
ENDURANCE
FLEXIBILITY

OPTIONAL
USING THE INFORMATION ABOVE, YOU NEED TO PLOT YOUR PERSONAL
PHYSICAL FITNESS PLAN IN THE CHART BELOW.
YOU MAY WANT TO ADD THE DATE TO EACH BOX TO MAKE YOUR PLAN MORE
SPECIFIC.
C=CARDIO
S=STRENGTH
F=FLEXIBILITY
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
LIST TWO THINGS THAT WILL HELP YOU TO FOLLOW YOUR PLAN. (Example:
REWARDS)
1.
2.
LIST TWO THINGS THAT WILL MAKE FOLLOWING YOUR EXERCISE PLAN
CHALLENGING. (Example: ENVIRONMENT)
1.
2.
TRACK YOUR PROGRESS OF YOUR FITNESS PLAN USING A LOG.