ASSIGNMENT: For this assignment, you will create a SMART goal for yourself in the domain of physical wellness based on improving a health-related or skill-related component of fitness. You will also apply the FITT principle to the three main types of physical activity to create a 7-day personalized fitness plan and detail how to maintain and assess your progress.
Step 1: Download the Template
Download and review the Touchstone 3 Submission Template.
The following tutorials may be helpful to you as you work on your Touchstone assignment:
Step 2: Review the Rubric
Review the Touchstone rubric below in Section B to see how you will be graded.
Step 3: Complete Parts 1–3 of the Template
- Part 1: Your Fitness-Based SMART Goal
- Develop a SMART goal for yourself based on improving a health-related or skill-related component of fitness through physical activity or exercise. Describe which health-related or skill-related component(s) your goal best fits.
- Discuss your current fitness level and experience (related to your SMART goal) and describe why this SMART goal is important to you.
- Part 2: Creating a Personalized Fitness Plan
- Use the three provided tables to design a week of physical activity/exercise that is appropriate for your current fitness level and SMART goal and applies the FITT principle to cardiovascular training, resistance training, and flexibility/mobility training.
- Part 3: Maintaining and Assessing Personal Progress
- Describe an anticipated barrier and strategy to overcome said barrier in working toward your SMART goal.
- Describe one idea for progressing your fitness program (over the course of a few weeks or months) to continue progress toward your SMART goal.
Step 4: Submit Your Completed Template
Once your Touchstone is complete, submit it for grading by selecting the Submit button at the top of this page.
Refer to the checklist below throughout the Touchstone process. Do not submit your Touchstone until it meets these guidelines.
1. Your Fitness-Based SMART Goal
❒ Have you provided a goal that meets all five aspects of SMART?
❒ Is the goal based on improving a health-related or skill-related component of fitness?
❒ Have you provided details on your current fitness level and experience and why this SMART goal is important to you?
2. Creating a Personalized Fitness Plan
❒ Do you have a completed table for cardiovascular training that includes all aspects of FITT?
❒ Do you have a completed table for resistance training that includes all aspects of FITT?
❒ Do you have a completed table for flexibility/mobility training that includes the relevant aspects of FITT?
3. Maintaining and Assessing Personal Progress
❒ Have you described a barrier and corresponding strategy in working toward your SMART goal?
❒ Have you described an idea for progressing your fitness program over time, related to your SMART goal?
C. Requirements
The following requirements must be met for your submission to be graded:
- Use the provided template completed with a readable 11- or 12-point font.
- The composition must be original and written for this assignment, and all writing must be appropriate for an academic context.
- Plagiarism of any kind is strictly prohibited.
- The submission must include your name and the date.
- Include all of the assignment components in a single (.doc or .docx) file.