Personal Fitness Assessment Plan
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Personal Fitness Assessment Plan
🏃♀️ Part 1: Fitness Test Results Recording
3-Minute Step Test: Number of steps completed: ____________
Shuttle Run: Distance covered in metres: ____________
Handgrip Strength: Left hand: _______ kg, Right hand: _______ kg
Push-up Test: Maximum repetitions in 1 minute: ____________
Sit and Reach Test: Distance reached in centimetres: ____________
Resting Heart Rate: _______ beats per minute
Recovery Heart Rate (after exercise): _______ beats per minute
📊 Part 2: Data Analysis
🎯 Part 3: SMART Goal Setting
Specific: I will improve my _________________________ by _________________________
Measurable: I will measure progress by _________________________________________________
Achievable: This goal is realistic because ____________________________________________
Relevant: This goal is important to me because _______________________________________
Time-bound: I will achieve this goal by _____ / _____ / _______ (DD/MM/YYYY)
📅 Part 4: Exercise Plan Development
Monday: ________________________________________________________________
Tuesday: ________________________________________________________________
Wednesday: ______________________________________________________________
Thursday: _______________________________________________________________
Friday: _________________________________________________________________
Saturday: _______________________________________________________________
Sunday: ________________________________________________________________
🤔 Part 5: Reflection and Planning
I will review my plan every ____________ weeks and make adjustments based on my progress.
I commit to ___________________________________________________________________
_____________________________________________________________________________
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