Category: Fitness

Touchstone 3: SMART Physical Wellness Goal and Fitness Plan

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.

Download the submission template below, which further breaks down the steps involved in this assignment. You will return the completed template as your Touchstone submission.

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The following tutorials may be helpful to you as you work on your Touchstone assignment.

Helpful Links:

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A. Directions

Step 1: Download the Template

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Step 2: Review the Rubric

Review the Touchstone rubric below in Section B to see how you will be graded.

Step 3: Complete Parts 13 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?

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B. Rubric

	Advanced (100%)	Proficient (85%)	Acceptable (75%)	Needs Improvement (50%)	Nonperformance (0%)
SMART Goal Identify a goal to improve a health-related or skill-related fitness component, detailing the five aspects of the SMART goal framework. (10%)	Clearly states the SMART goal and provides a thorough explanation for each of the five SMART dimensions.	Either the SMART goal is not clearly stated or one of the SMART dimensions is not explained or is unclear.	The SMART goal is not clearly stated, and two of the SMART dimensions are not explained or the explanation is unclear.	The SMART goal is not clearly stated, and three or more of the SMART dimensions are not explained or the explanation is unclear.	The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Health-Related or Skill-Related Component Describe which health-related or skill-related component(s) the goal best fits. (5%)	Clearly lists a health-related or skill-related component and provides a clear rationale for the goals fit for that component.	Clearly lists a health-related or skill-related component; the rationale provided for the goals fit is brief.	A health-related or skill-related component is listed, but the rationale for the goals fit is unclear.	The health-related or skill-related component is not clearly listed and does not provide a rationale for the goals fit, or the rationale is unclear.	The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Current Fitness Level, Experience, and Importance Discuss the current fitness level and experience (related to the SMART goal) and describe the SMART goals importance. (5%)	Clearly describes the current fitness level and experience and explains why the SMART goal is personally important.	Either the fitness level and experience is described but the answer is brief or the importance of the SMART goal is described but the answer is brief.	Either the fitness level and experience are not discussed or unclear or the importance of the SMART goal is not discussed or unclear.	The current fitness level and experience is not clearly identified, and the importance of the SMART goal is unclear.	The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Table for Cardiovascular Training Craft a cardiovascular training plan using the FITT principle: frequency (at least 3 days listed), intensity, time, and type provided for each listed day. (25%)	The table clearly contains all required components of FITT for each listed day of cardiovascular training, and at least 3 days are listed.	The table has 3 days listed of cardiovascular training, but 1 day is missing FITT components or is unclear.	The table has 2 days listed of cardiovascular training, but 1 day is missing FITT components or is unclear, OR the table has 3 days listed of cardiovascular training, but each day is missing FITT components or is unclear.	The table has 1 day listed of cardiovascular training, and the day is missing FITT components or is unclear.	The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Table for Resistance Training Craft a resistance training plan using the FITT principle: frequency (at least 2 days listed), intensity, time or reps/sets, and type provided for each listed day. (15%)	The table clearly contains all required components of FITT for each listed day of resistance training, and at least 2 days are listed.	The table has 2 days listed of resistance training, but one to two FITT components are missing or unclear (such as lacking at least one exercise for all seven major muscle groups).	The table has 2 days listed of resistance training, but three to four FITT components are missing or unclear, OR the table has only one completed day of resistance training with all relevant FITT elements present.	The table has 1 day listed of resistance training, and the day is missing FITT components or is unclear.	The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Table for Flexibility/Mobility Training Craft a flexibility/mobility training plan using the FITT principle: frequency (at least 2 days listed), time, and type provided for each listed day. (15%)	The table clearly contains all required components of FITT (intensity not required) for each listed day of flexibility/mobility training, and at least 2 days are listed.	The table has 2 days listed of flexibility/mobility training, but one to two FITT components are missing or unclear (such as lacking at least four different flexibility or mobility techniques or movements).	The table has 2 days listed of flexibility and mobility training, but three to four FITT components are missing or unclear, OR the table has only one completed day of flexibility/mobility training with all relevant FITT elements present.	The table has 1 day listed of flexibility/mobility training, and the day is missing FITT components or is unclear.	The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Barrier and Strategy Describe one anticipated barrier to the SMART goal and one strategy to help overcome the barrier. (10%)	Clearly describes one anticipated barrier and one strategy related to overcoming the barrier.	Describes one anticipated barrier and one strategy, but one or the other is brief or unclear.	Describes one anticipated barrier and one strategy, but both are brief and unclear, or the strategy described is unrelated to the barrier.	Either the barrier or the strategy is missing and not described.	The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Progression Describe an idea for progressing the fitness program over time (weeks or months) to continue SMART goal progress. (5%)	Clearly describes an idea for progressing the fitness program that is directly relevant to SMART goal progress and is a logical progression based on FITT principles and the previously described fitness level and experience.	Describes an idea for progressing the fitness program, but the idea lacks some details in demonstrating logical progression.	Describes an idea for progressing the fitness program, but it is not a logical progression based on the FITT principles and/or the previously described fitness level and experience.	Does not discuss a logical idea for progression, or the application to the SMART goal is unclear.	The response is not related to the course material or is off topic, or so little work has been done that no credit may be given.
Conventions The response follows conventions for standard written English and meets the requirements. (10%)	There are almost no errors in grammar, punctuation, spelling, and capitalization; all length and formatting requirements are met.	There are minor errors in grammar, punctuation, spelling, and capitalization that do not impede readability; the length and formatting requirements are nearly met.	There are frequent errors in grammar, punctuation, spelling, and capitalization that somewhat impede readability; the length and formatting requirements are nearly met.	There are consistent errors in grammar, punctuation, spelling, and capitalization that significantly impede readability; the length and formatting requirements are not met.	The response does not meet the minimum threshold for points to be awarded.

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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.

how loose weight in just 30 days

1 apple daily eat in healthy life

1. Eat Balanced, Real Food

Focus on whole, minimally processed foods:

• Vegetables and fruits (aim for color variety)
• Protein (eggs, fish, chicken, beans)
• Healthy fats (nuts, avocado)
• Whole grains (brown rice, oats)

Try to reduce sugary drinks, junk food, and overly processed snacks.

2. Stay Hydrated

Water is essential for digestion, energy, and skin.

• Aim for ~68 glasses a day (more if active or hot weather)

3. Move Your Body Regularly

You dont need a gymjust stay active:

• Walking, jogging, biking
• Bodyweight exercises (push-ups, squats)
• Sports or dancing

Goal: at least 30 minutes most days

4. Get Enough Sleep

Sleep is when your body repairs itself.

• Aim for 79 hours per night
• Keep a consistent sleep schedule

5. Manage Stress

Too much stress affects both body and mind.

• Try deep breathing, meditation, or prayer
• Spend time outside or with people you enjoy

6. Avoid Harmful Habits

• Limit alcohol
• Avoid smoking or vaping
• Cut back on excessive sugar and fast food

7. Regular Checkups

Even if you feel fine, its good to:

• Monitor weight, blood pressure, etc.
• See a doctor when needed

Keep It Real

Dont aim for perfectionaim for consistency. Small habits done daily beat extreme changes that dont last.

The test is from Mercedes National High School in Zamboanga City, Philippines, for SY 2025-2026. It covers physical and cultural recreation, their roles in well-being, stress management, community building, and balanced lifestyles, with 21 questions total.

Explanation

Recreational activities are primarily defined as pursuits undertaken during leisure time for the purpose of pleasure, amusement, and refreshment of the body and mind. Unlike work or academic requirements, these activities are voluntary and intrinsically motivated by the satisfaction they provide the participant.

Steps to Completing the Table

1. Read the scenario
2. Use the notes to complete the following portions of the Excel spreadsheet.
   1. Needs analysis
   2. Safety precautions
   3. Exercise selection and rationale
   4. Training load and repetitions
   5. Rest periods
   6. Weekly Training frequency

What do you call an exercise you need to do before playing outdoor games.

Answers: warm up

what is the most effective work out is it weighted or body weighted? because i want to bulied muscle

Modern-day policing refers to how police departments operate today using technology, community partnerships, and new strategies to control crime and maintain public safety.

Unlike traditional policing, modern policing focuses on:

Community cooperation

Transparency and accountability

Use of technology

Preventing crime rather than only responding to it

Police officers today must balance law enforcement with protecting citizens rights and building trust in commun

ities.Modern policing balances technology, community trust, accountability, and evolving societal expectations to address future crime challenges.