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Personal Fitness Plan
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Personal Fitness Plan
📋 Part 1: Quick checks
1. Which SMART criterion does this example show: "I will run 3 kilometres in under 20 minutes by 30/06/2026"?
Specific
Measurable
Achievable
Time-bound
2. Tick all activities that primarily improve cardiovascular endurance:
Running
Swimming
Weightlifting
Yoga
3. For most Year 9 students, a realistic frequency for moderate aerobic activity is:
Once per week
Three times per week
Every day
Ten times per week
4. Which is a good measure of exercise intensity during a run?
Heart rate (beats per minute)
Number of sets
Flexibility score
Shoe size
✏️ Part 2: Create your plan
5. My current fitness assessment shows (short summary — e.g., 1.6 km time, push-ups, sit-and-reach):
6. Write one SMART fitness goal based on your assessment (be specific and include a date, DD/MM/YYYY):
7. Plan two activities to help reach that goal. For each activity say: Activity — Frequency per week — Duration each session (minutes) — Intensity (easy / moderate / hard).
8. How will you track progress (what you will measure and how often)? Also name one possible challenge and how you will overcome it:
9. Rate your confidence in following this plan: low / medium / high. If low or medium, write one change to make it more realistic:
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