Beacon Lesson Plan Library

Maintain Your Gain

Jill David et al


Students develop an individual wellness plan that addresses flexibility, cardiovascular fitness, muscular strength, body composition, and muscular endurance. They monitor their progress and make any necessary adjustments in order to reach their goal.


The student produces final documents that have been edited for: correct spelling; correct punctuation, including commas, colons, and common use of semicolons; correct capitalization; correct sentence formation; correct instances of possessives, subject/verb agreement, instances of noun/pronoun agreement, and the intentional use of fragments for effect; and correct formatting that appeals to readers, including appropriate use of a variety of graphics, tables, charts, and illustrations in both standard and innovative forms.

The student writes fluently for a variety of occasions, audiences, and purposes, making appropriate choices regarding style, tone, level of detail, and organization.

Creates a collaborative and comprehensive plan which addresses specific events, products, or projects either personally or for the work place.

The student knows how to maintain appropriate levels of cardiovascular fitness, muscular strength and endurance, flexibility, and body composition necessary for a healthy lifestyle.

The student knows how to apply the results of fitness assessments to guide changes in a personal program of physical activity and develop a training and conditioning program that enhances individual health-related needs.


-Student journals
-Equipment for fitness tests: sit and reach box, skinfold calipers, course or track for running
- Stopwatch
- Any health-related fitness program standards


Before beginning this activity, have students keep an exercise journal of all fitness activities or sports in which they participated for nine weeks. They will use this information to devise an individual wellness plan.


-Students assess themselves and others in the areas of health-related fitness.
-Students prescribe appropriate physical activities to improve and/or maintain their desired level of physical fitness.

Authentic Context:
You notice that your clothes have begun to feel a little tight lately. You never seem to have any energy and you canít keep up with your friends in sports and games you play. So, you decide itís time to do something about your individual wellness and fitness. You will develop an individual wellness plan that addresses the following five health-related fitness components: flexibility, cardiovascular fitness, muscular strength, body composition, and muscular endurance. Monitor your progress as you implement your plan and make changes necessary to reach your goal.

1. Discuss with students the five health-related fitness components: flexibility, cardiovascular fitness, muscular strength, body composition, muscular endurance. Ask students to share ideas about when and where in their lives these fitness components are important. Have them look in their journals to see when and how they -exercised- in the five health-related components. Ask them to share ways in which they are working to maintain or improve these areas.

2. Have students assess themselves in the five areas. For example:
- flexibility: sit and reach
- cardiovascular fitness: 12-minute run
- muscular strength: pull ups
- body composition: skin fold test
- muscular endurance: one-minute abdominals
Students record the results in their journals.

3. Lead the class in brainstorming exercises to discover activities that target the five fitness areas. Discuss how to schedule exercise for these areas into their routines.

4. Divide the class into groups of two. Have students closely analyze their exercise journals using the five fitness areas. Students develop an individual wellness plan that addresses these areas. Provide students with calendars for scheduling their activities. Monitor student work and provide feedback to their wellness plans.

5. Students implement their plan for a specified number of weeks. Assign specific intervals for students to reassess the five areas. Be sure they document the results in their journals, monitor changes, and make suggestions for improving their wellness plan and its implementation.

6. Conduct a whole class debriefing session each week. Allow students to share their successes and setbacks. Discuss ways to help students stick to their plans. Provide feedback for possible changes to the fitness plans.


-Teacher will read and make recommendations to the individual wellness plans. Each wellness plan should include:
1. Warm-up activities
2. Activities that address the five health-related components of fitness
3. The three principles of exercise related to each component (frequency, intensity, time)
4. Cool-down exercises

-Teacher will check journal each week and make recommendations related to the targeted standards/benchmarks.
-Peers will provide feedback about the wellness plan and its implementation to their partners.
-Students will self assess their progress by monitoring results of the fitness assessments and making changes to their plans.
-Students will reflect on the success of the implementation of their wellness plan by writing a five paragraph essay using the Florida Writes! format assessed by the Florida Writes! rubric (see attached file).

The following Self-Reflection stems are included as an alternative writing assessment:
- An individual wellness plan is important to have and implement because . . .

-I can improve my individual wellness plan by . . .

-Describe the differences in the exercises designed to achieve:
*cardiovascular fitness
*muscular strength
*body composition
*muscular endurance
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