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FITNESS PORTFOLIO
8th Grade
4th Qtr
2 workouts per week
Must include a warm up and cool
down for each workout
FITT principle for each workout
Workout should last approximately
45 min.
Be sure to label correctly ie:
circuit, 3Xof, game (use of space),
and reps.
Record weights used each exercise
WORKOUT CARD MINIMUM REQUIREMENTS
Full body workouts: upper,
lower, abs
Turned in 1 day in advance
Cardio is option but
suggested!
What are you goals?
You will need to start with a
SMART goal.
S – Specific
M – Measurable
A – Attainable
R – Realistic
T – Time
GOALS
Example:
My goal is to increase my
PACER score to 60 laps at the 4th
Qtr testing session.
S – PACER
M – 60 laps
A – 10 lap increase in 6 weeks
R – yes, I got 50 on my last test.
T – 4th Qtr.
These workouts are
designed for YOU. Not you
and your buddy. If you
need someone to play a
game with, or spotting on
lifting, please coordinate
this ahead of time and
explain in workout card.
INDIVIDUAL WORKOUTS
You need to design your
workouts based on what YOU
like. Play to your strengths,
but remember, you will still be
tested with FitnessGram at
the end of the qtr. Cardio
Endurance, Muscular strength
and endurance, flexibility, and
BMI
Use all the of the resources and
examples that we have given you.
If you liked something a lot, use
it, but it needs to be justifiable.
Look around at the equipment
and be creative!! Ask your
teachers, we are here to help
you!
Collaborate with other students
for specific workouts.
BE CREATIVEExample:
Basketball
Cardio
w/ recorded heart rates
and THRZ
*Need to coordinate with
another person to play 1 on 1,
3on 3 at most.
SAFE PRACTICES
If you question whether you should do it or not,
DON’T.
If you need help, ASK
You must use spaces that are viewable by the
teachers. If we can’t see you, you can’t go there!
PORTFOLIO REQUIREMENTS
Must turn in May 16th
Includes all workout cards (12 total)
Any game diagrams and/or pictures
Must be organized by DATE!
Include 3 weekly journal entries about program• Suggested dates: 4/18, 5/2, 5/16