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Fitness Fusion

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Lesson Plan

Personalized Fusion Plan

Students will leverage individual baseline fitness data to design and implement a personalized 20-minute cardio and strength routine and reflect on their progress using a structured journal.

Personalized fitness planning empowers students to set realistic goals, build self-awareness, and develop lifelong habits of responsibility and healthy living.

Audience

8th Grade Students

Time

20 minutes per session

Approach

Data-driven, individualized planning and reflective journaling.

Materials

Fusion Fundamentals, Daily Fitness Reflection, and Progress Tracker Criteria

Prep

Teacher Preparation

15 minutes

  • Review the Fusion Fundamentals slide deck to understand core exercises and pacing.
  • Prepare digital or printed copies of the Daily Fitness Reflection for each student.
  • Familiarize yourself with the Progress Tracker Criteria rubric to guide goal-setting.
  • Compile each student’s baseline cardiovascular and strength metrics for quick reference during the session.

Step 1

Introduction & Baseline Review

3 minutes

  • Briefly revisit key fitness concepts using the Fusion Fundamentals.
  • Display each student’s baseline data (e.g., mile run time, push-up count).
  • Prompt students to note personal strengths and growth areas.

Step 2

Personalized Goal Setting

5 minutes

  • Guide students to set one cardiovascular and one strength goal.
  • Use the Progress Tracker Criteria rubric to ensure goals are SMART (Specific, Measurable, Achievable, Relevant, Time-bound).
  • Have students record their goals in their journals.

Step 3

Workout Plan Development

7 minutes

  • Students outline their 20-minute routine, allocating time between cardio and strength.
  • Refer to exercise examples in the Fusion Fundamentals slide deck.
  • Encourage balance: varying intensity, rest intervals, and exercise types.

Step 4

Journal Entry & Reflection

3 minutes

  • Students document their planned routine in the Daily Fitness Reflection.
  • Prompt them to anticipate challenges and note strategies to overcome them.

Step 5

Rubric Alignment & Next Steps

2 minutes

  • Conduct a quick peer or teacher review using the Progress Tracker Criteria.
  • Students adjust plans as needed and schedule their next session based on progress goals.
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Slide Deck

Fusion Fundamentals

Overview of core exercises, pacing strategies, equipment options, and safety guidelines for your 20-minute fitness sessions.

Welcome instructors. Introduce the importance of combining cardio and strength work to build balanced fitness. Emphasize how these fundamentals underpin students’ personalized plans.

Core Cardiovascular Exercises

• Jogging in Place
• Jumping Jacks
• High Knees
• Butt Kicks
• Mountain Climbers

Highlight why these cardio moves raise heart rate and improve endurance. Demonstrate at moderate speed.

Core Strength Exercises

• Push-Ups (Wall, Knee, or Full)
• Bodyweight Squats
• Forward/Reverse Lunges
• Plank Holds (Forearm or Full)
• Glute Bridges

Coach proper alignment: spine neutral in planks, knees behind toes in squats.

Pacing Strategies

• Work-to-Rest Ratios (e.g., 1:2, 1:1, or 2:1)
• Continuous vs. Interval Formats
• Adjusting Intensity (speed, reps)
• Monitoring Effort (RPE scale)

Explain the benefit of interval training. Use a timer app in class to model work-rest cycles.

Equipment & Modifications

• Bodyweight (no equipment)
• Optional: Resistance Bands, Light Dumbbells
• Modifications for Beginners (elevate hands, reduce range)
• Progressions for Advanced (add weight, increase reps)

Remind students minimal equipment is needed—focus on form over load.

Safety & Injury Prevention

• Warm-Up (dynamic stretches)
• Cool-Down (static stretches)
• Proper Form & Alignment
• Hydration & Rest
• Recognizing Overexertion

Stress the necessity of warming up and cooling down. Show quick demo of dynamic stretches.

Summary & Next Steps

• Apply these fundamentals in your 20-minute routine
• Refer to Daily Fitness Reflection
• Use Progress Tracker Criteria for SMART goals

Tie back to the Personalized Fusion Plan. Encourage students to reference this deck when designing routines.

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Journal

Daily Fitness Reflection

Date: ________________________

1. Today’s SMART Fitness Goals

What is your cardiovascular goal for this session? What is your strength goal? (Remember to make them Specific, Measurable, Achievable, Relevant, and Time-bound using the Progress Tracker Criteria).





2. My 20-Minute Workout Plan

Outline your planned routine. Include exercises, order, and time allocation for cardio vs. strength. Refer to examples in Fusion Fundamentals.





3. Anticipated Challenges & Strategies

What obstacles might arise (e.g., fatigue, form breakdown, time management)? How will you overcome them?










4. Post-Session Reflection

Reflect on your session immediately after finishing:

  • What felt strong or successful?
  • Which part was most difficult?
  • Did you achieve your SMART goals? Why or why not?





5. Effort & Energy Check

On a scale of 1 (low) to 10 (max), how would you rate your effort today? Explain your rating.


6. Next-Step Focus

Identify one specific adjustment you will make in your next session to improve performance or form.





7. Connecting to Long-Term Goals

How does today’s workout move you closer to your overall fitness objectives? Consider both physical and personal growth aspects.











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Rubric

Progress Tracker Criteria

Use this rubric to assess the quality of students’ SMART goals, workout plans, reflections, effort, and connection to long-term objectives.

Criteria4 – Exceeds Expectations3 – Meets Expectations2 – Approaching Expectations1 – Beginning Expectations
SMART Goal QualityGoals are fully Specific, Measurable, Achievable, Relevant, Time-bound, clearly tied to baseline data, and ambitious.Goals are SMART and tied to baseline data, with clear measurement and realistic targets.Goals address most SMART elements but lack detail in one area (e.g., measurability or relevance).Goals are vague or missing key SMART components (e.g., no timeline or unclear measure).
Workout Plan DesignPlan is balanced, detailed (exercises, order, timing), includes intensity/rest strategies, and aligns with goals.Plan lists exercises, order, and time allocation; shows general balance of cardio and strength.Plan includes some exercises but lacks clear timing, order, or balance between cardio and strength.Plan is incomplete, missing timing/order or doesn’t align with stated goals.
Reflection DepthPost-session notes provide rich insight: successes, challenges, goal attainment analysis, and specific strategies.Reflection identifies successes/challenges and notes whether goals were met with brief reasoning.Reflection mentions either successes or challenges but lacks depth or clear analysis of goal outcomes.Reflection is minimal or off-topic; missing evidence of self-analysis or goal outcome discussion.
Effort & ConsistencyEffort rating is justified with clear evidence; student consistently applies themselves across sessions.Effort rating matches reflection; student shows regular commitment.Effort rating is present but rationale is weak or inconsistent with reflection.No clear effort rating or explanation; inconsistent participation.
Long-Term Goal ConnectionStudent articulates strong links between the session and broader fitness/personal growth objectives.Student draws a clear connection to long-term goals or habits.Connection to long-term objectives is stated but vague or superficial.No connection made to long-term goals or habit development.
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