Personal Fitness Plan

Name:

Date:

📋 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:

Personal Fitness Plan

Personal Fitness Plan

📋 Part 1: Quick checks

✏️ Part 2: Create your plan

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