PERSONAL EXERCISE PROGRAM

RUBRIC:
Criteria 25 points 21 – 24 points 17 – 20 points 13 – 16 points
Fitness Goal All written short- Almost all written Few of the written Does not provide
term and long- short-term and short-term and fitness goals based
term goals are long-term goals long-term goals on student’s
SPECIFIC, are SPECIFIC, are SPECIFIC, current level of
MEASURABLE, MEASURABLE, MEASURABLE, fitness.
ACHIEVABLE, ACHIEVABLE, ACHIEVABLE,
REALISTIC and REALISTIC and REALISTIC and
TIMELY based on TIMELY based on TIMELY based on
student’s current student’s current student’s current
level of fitness. level of fitness. level of fitness.
Planning All activities Most activities Some activities Activities do not
address the address the address the address the
principles of principles of principles of principles of
exercise. exercise. exercise. exercise.
Exercise/Activity All Almost all of the Few of the All activities listed
Selection exercises/activities exercises/activities exercises/activities need to be re-
are relevant to the are relevant to the are relevant but thought and re-
overall goal overall goal overall the worked to fit the
activities will not scope of the
help the student students plan.
reach their goals.
Organization The program is The program is The program is The program’s
highly organized fairly organized poor organized format and
and very easy to and easy to follow. and not easy to organization is
follow. follow. confusing to the
reader.
Reminders:
Designing your Exercise Program
1. Consider your goals. Set SPECIFIC and manageable goals.
2. Choose activities you will enjoy.
3. Build activities into your daily routine.
4. Think variety.
5. Plan a logical progression of activity.
6. Allot time for recovery after exercising.
7. Standardized:
a. Feb. 1-28 (Calendar)
b. Number of days of workout (minimum of 2 days and maximum of 7 days)
c. Beginners approach
d. Detailed warm-up, exercise-proper and cooling down
8. Please see Module 5 and 6 to guide you.