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Fitness Self-Assessment 
Fitness Self-Assessment
This is a rubric that helps a student assess him/herself in terms of classwork, being prepared for class, and effort in class
Rubric Code: Q2X8X2X
By Cris8472
Ready to use
Public Rubric
Subject: Physical Ed., Fitness  
Type: Assessment  
Grade Levels: 9-12

Powered by iRubric Student Performance
Assess your performance in these four areas
  Excellent

I gave my best effort and feel pleased with my performance.

20 pts

Good

I got the job done, feel relatively pleased with my performance, but could improve.

15 pts

Needs Improvement

I didn't give my best shot, and recognize that I need to improve.

10 pts

Comments

What can I do to improve? Complete Sentences

5 pts

Mechanics
20 pts

Did you complete the exercises using the proper form?
Excellent

I completed all of the exercises using proper form to the best of my ability.
Good

I completed most of the exercises using proper form to the best of my ability.
Needs Improvement

I completed some to little of the exercises using proper form to the best of my ability.
Comments
Effort
20 pts

Did you give 100%?
Excellent

I was on task nearly all the time; I gave 100% in effort and tried my hardest.
Good

I was off-task occasionally;
I put forth strong effort and worked fairly hard.
Needs Improvement

I was off-task a lot; I didn't try very hard.
Comments
Intensity
20 pts

Completed a high level of intensity by performing a high number of repetitions
Excellent

I completed 25 repetitions or more or performed an exercise for a duration of 30 seconds or more without breaks.
Good

I completed 15-24 repetitions or performed an exercise for a duration of 15-24 seconds without breaks.
Needs Improvement

I completed 10-14 or fewer repetitions or performed an exercise for a duration of 10-14 seconds without breaks.
Comments
Heart Rate
20 pts

How high was your heart rate? Target Zone?
Excellent

I was able to keep my heart rate elevated and in my target heart rate zone under moderate intensity or higher for the majority of the time and at the end of the workout.
Good

I was able to keep my heart rate elevated and in target heart rate zone under low to moderate intensity the majority of the time and at the end of the workout.
Needs Improvement

I was able to keep my heart rate elevated and in the zone of low intensity the majority of the time and at the end of the workout.
Comments
Cardiovascular Benefits
20 pts

Performing cardio exercises helps me to understand benefits to this type of exercise.
Excellent

I am able to explain 5 benefits of cardiovascular exercise after performing the exercises and knowing the muscles used at each station. I can explain to someone else the effects that intense cardiovascular fitness can have on your health and the importance of it for now and the future.
Good

I am able to explain 2-4 benefits of cardiovascular exercise after performing the exercises and knowing the muscles used at most stations. I can explain to someone else the effects that cardiovascular fitness can have on your health and the importance of it for now and the future.
Needs Improvement

I am able to explain 1-4 benefits of cardiovascular exercise after performing the exercises and knowing few of the muscles used at each station. I can briefly explain some effects that cardiovascular fitness can have on your health and a small idea of its importance for now and the future.
Comments



Keywords:
  • Fitness Self Assessment Cardiovascular



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