B. Active Living / C. Movement Competence · Active Living and Movement: Train, Plan, Stay Safe and Play Smart

My Fitness Plan: Goal, Plan, Do, Review

B2 A1.3 A1.6About 45 minutes

Learning goals

I can use my fitness results to choose a goal for one part of fitness.
I can write a weekly fitness plan using FITT and the training principles, with warm-ups and cool-downs.
I can plan for barriers and track my progress.
I can review my plan and revise it when it isn't working.

Words to know

fitness plan
A written schedule of activities, with FITT details, designed to reach a fitness goal.

SMART goal
A goal that is Specific, Measurable, Achievable, Relevant and Time-bound.

action step
A small, specific thing you will do to reach your goal.

revise
To change a plan based on what you learned.

if-then plan
A back-up plan: "If this happens, then I will do that."

Remember from Grade 6

In Grade 6 you wrote a SMART fitness goal, tracked it and revised it. In the last lesson you assessed all four parts of your fitness.

Now you'll put it all together into a full fitness plan: a weekly schedule that uses FITT, the training principles, warm-ups and cool-downs, and back-up plans for when life gets in the way.

Hook: a map for your fitness

If you wanted to canoe from one lake to another, you'd use a map: where you are, where you're going, the route, and where you might need to portage. A fitness plan is your map:

Where am I? Your fitness results (baseline).
Where am I going? Your SMART goal.
How will I get there? Your weekly FITT plan.
What could block me? Barriers and if-then plans.
Am I on track? Checking and revising.

Five steps to a fitness plan

Goal: Pick one part of fitness to focus on, using your results. Write it as a SMART goal. Example: "In 6 weeks I will hold a plank for 60 seconds with good form (now 40)."
Plan: Write a weekly schedule. For each day, list the activity with FITT, plus a warm-up and cool-down. Keep a balance: work on your goal 3 days a week, but include other activities (cardio, flexibility, fun games) and at least one rest or light day.
Prepare: List barriers and write if-then plans: "If it's raining, then I'll do my circuit in the basement."
Do and track: Follow the plan and log what you actually did, plus how you felt.
Review and revise: Every 2 weeks, check your progress. Too easy? Add a small progression. Too hard, or something hurts? Ease back. Not enjoying it? Change the type.

The five steps of a fitness plan form a loop: after you review and revise, you go back to your goal and plan.

Day	Activity (FITT)	Warm-up / cool-down
Mon.	Core circuit: 3 rounds of plank (40 s), side plank each side (15 s), bird-dog (10 each side). Effort 6. About 15 min	5-min warm-up / stretch 5 min
Tue.	Bike ride with family, 30 min, moderate	Easy first 5 min / easy last 5 min, then stretch
Wed.	Core circuit (same as Monday)	5-min warm-up / stretch 5 min
Thu.	Rest or light: walk the dog, gentle yoga	None needed
Fri.	Core circuit, adding 5 s to each plank	5-min warm-up / stretch 5 min
Sat.	Soccer with friends at the park, 45 min	Jog and passing warm-up / walk and stretch
Sun.	Rest, or a relaxed walk	None needed

Week 1 of Leila's plan. Goal: hold a plank for 60 seconds with good form in 6 weeks (baseline 40 s).

Keep going when it's hard

Motivation goes up and down. Plans keep you going when motivation is low. Use small wins (tick each day), a buddy, and remember your why. If you miss a day, don't quit the plan: just do the next session. One missed day doesn't erase your progress.

Worked example

Let's review and revise a plan

After 2 weeks, Leila's log shows: Week 1: all 3 core days done; plank 40 → 45 s. Week 2: only 1 core day done (busy with a school project); plank still 45 s. She feels frustrated. Help her revise.

What worked: Week 1 was on track, with a 5-second gain.
What didn't: a time barrier in week 2.
Revise the plan: make the core circuit shorter (2 rounds, about 10 minutes) on busy weeks, and do it right after school before homework. Add an if-then plan: "If I have a big project, then I'll do a 10-minute version."
Check the goal: 45 s after 2 weeks, with 4 weeks left, needs 15 more seconds, about 4 seconds a week. That's still achievable, so keep the goal.

Leila keeps her goal, makes the plan fit her life, and adds an if-then plan. Revising is a normal, smart part of any plan.

Leila's plank log. Week 2 stalled at 45 s, but the dotted path shows the goal of 60 s is still within reach, so she revises the plan and keeps the goal.

Hands-on activity

Write and start my 4-week fitness plan

You need: your fitness check results, paper or a spreadsheet, a calendar, and a grown-up to review your plan.

Warm up first (5 minutes): march or jog on the spot, arm circles, leg swings holding a wall, and a few gentle skips.

Look at your results. Choose one part of fitness to improve and write a SMART goal.
Make a week 1 table (like Leila's) with an activity for every day, including rest or light days. Use FITT for the goal workouts.
Write how you will progress each week (change one thing, by a small amount).
List two barriers and an if-then plan for each.
Ask a grown-up to check it is safe and realistic.
Follow it for 4 weeks. Log each day: what you did, effort (0 to 10), and mood (1 to 5).
At week 2 and week 4, retest and write one sentence: keep, progress or change?

Safety: Always warm up and cool down. Use good form. Ease back if anything hurts, and tell a grown-up about any pain that lasts.

Just for fun

Sample if-then plan: "If my dog eats my workout log, then I'll start a new one... and keep it on a higher shelf."

Your turn

List the five steps of a fitness plan.

Make this goal SMART: "I want to be more flexible."

Write an if-then plan for a snowy day when your outdoor run is planned.

Why should a fitness plan include rest or light days?

After 2 weeks your goal workouts feel very easy. What should you do?

You missed three days because you had a cold. What should you do?

More practice: warm-up

What does the M in SMART stand for?

How many parts of fitness should your main goal focus on?

What is a baseline used for in a plan?

True or false: If you miss one day, your plan has failed.

Name one way to stay motivated.

More practice: on your own

Ben's goal: 30 to 45 knee push-ups in 1 week. Is this achievable? How would you fix it?

Look at Leila's week 1 plan. Which training principles can you find in it?

Your log shows your mood is low every time you do the indoor circuit, but high on bike days. How could you revise your plan?

A plan has 5 hard leg workouts on 5 days in a row. What problem do you see?

Explain how tracking your mood and effort helps you revise a plan.

Challenge

Leila needs to go from 45 s to 60 s in 4 weeks. How many seconds per week? If she adds 5 s every week instead, will she reach it? When?

Write a complete week plan for this goal: improve cardiorespiratory endurance so you can skate for 30 minutes without stopping (now 15). Include rest.

Design a fitness plan for a friend who loves dance but hates running, with a goal to build cardiorespiratory endurance. Explain your choices.

Check your understanding

Quiz

What is the first step of a fitness plan?

Which is an if-then plan?

Your workouts feel too easy after 2 weeks. You should:

Which plan includes rest correctly?

Which goal is SMART?

Why track mood in your log?

For parents and teachers

Big idea: Grade 7 students develop, implement and revise a fitness plan to meet a fitness goal, using their assessment results, FITT and training principles.

How to help at home:

Review the plan for safety and realism (time, equipment, places).
Help with barriers: rides, schedules, weather back-ups.
Check in every 2 weeks: "What's working? What will you change?"

Common difficulties:

Goals that are too big or too fast. Help break them into weekly steps.
All-or-nothing thinking after a missed day. Encourage restarting.
Plans with no rest days. Point out that rest is part of training.

Social-emotional learning: Sticking with a plan builds motivation and perseverance (A1.3); reviewing data and revising builds critical and creative thinking (A1.6).