Fitness Diary

For this assignment, you will create your own Fitness and Food plan by following the guidelines. After completing the pages, type a one page essay on how you plan to maintain your physical fitness plan when you leave high school. How do you plan to maintain your average body weight?

Beginning an Exercise Program

Now that you are convinced that regular exercise will improve your health, fitness, and extend your life, what is your next step? What kind of program is best for you? How will you work exercise into your daily schedule? How will you stick with your program? What kind of results do you expect?

Fitness Evaluation
Before you begin your exercise program, you need to see how fit you are.

Step 1 Estimate your current fitness level by circling the appropriate number below.
  10 means that you are perfectly fit. 1 means that you are not at all active.


Your Present Level of Fitness

Strength 1 2 3 4 5 6 7 8 9 10
Stamina 1 2 3 4 5 6 7 8 9 10
Flexibility 1 2 3 4 5 6 7 8 9 10

Step 2 Using the same scale above, place an X on the 3 fitness levels you would like to achieve.
Step 3 Describe your overall goal below. Do you want to lose weight? How much? Do you want to jog 4 miles? Do you want to be able to do 50 push-ups?
Goal _________________________________________________
Step 4 How will you reach your goal? Record the method or program you'll use to achieve your goal.
Program to reach goal ________________________________________________



You may also want to design a weekly chart like the one below to help you plan your goals.

List Type of Exercise & Time Spent on Each
Day 1        
Day 2        
Day 3        
Day 4        
Day 5        
Day 6        
Day 7        


Individual Fitness and Food Plan

4. The student has completed the weekly individual fitness and food plan. The student shows that he or she clearly understands the importance of excercise, diet and adequate rest throughout their daily life to promote a more healthier life style. The student describes the choices that he or she has made that contribute to his or her total health and well being. The student is honest and perceptive in identifying and describing his or her strengths and weaknesses and states ways to improve them.

3. The student has completed the fitness and food plan but is missing one or more elements from the assignment.

2. The student completed the weekly plan. But, did not show how they will maintain their physical fitness and diet when they leave the Burke.

1. The student's plan was incomplete.


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