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Setting Fitness Goals

Seventh graders learn to set SMART fitness goals — specific, measurable, realistic, and time-based — focused on getting stronger, more active, and healthier, then breaking them into small steps.

Grade 7Goal-Setting45 minutes1 class periodSHAPE / Skills-BasedExplicit teaching4 StandardsSHAPE
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Lesson at a Glance

Everything you need before the bell rings

Learning Objectives

Students will be able to…

  • ✓Set a SMART goal.
  • ✓Make it measurable.
  • ✓Order the steps.
  • ✓Take small steps.
Essential Question

“Get fit” is a wish; “run a mile without stopping by June” is a goal! How do you set a fitness goal you can actually reach?

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Lesson Phases
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Vocabulary Terms
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Standards Aligned
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Interactive Task
Put in Order · Interactive

Order the Goal-Setting Steps

Project this and have students put the fitness-goal steps in order — from choosing to taking steps.

🎯 Put the goal-setting steps in order!Try it
Tap the first step!
The Lesson · Health & PE Flow (Warm-Up · Learn · Practice · Apply · Cool-Down)

45 minutes, five moves

Tap any phase to open the teacher moves and student actions.

1

Warm-Up — Wish vs Goal

5 min

“Get fit” is a wish; a real goal is specific — how do you set one?

👩‍🏫 Teacher Moves

  • Compare a wish and a goal.
  • Ask what makes it a goal.
  • Get ready.

🎒 Student Actions

  • Compare.
  • Consider.
  • Get ready.
2

Learn — SMART Goals

10 min

Students learn.

👩‍🏫 Teacher Moves

  • Explain specific and measurable.
  • Explain realistic and timed.
  • Note small steps.

🎒 Student Actions

  • Learn it.
  • Learn timed.
  • Note it.
3

Practice — Order the Steps

11 min

Students practice.

👩‍🏫 Teacher Moves

  • Send students to Order the Goal-Setting Steps.
  • Order them.
  • Draft a goal.

🎒 Student Actions

  • Order them.
  • Draft it.
  • Explain.
4

Apply — Apply

9 min

Students apply.

👩‍🏫 Teacher Moves

  • Write your own fitness goal.
  • Make it measurable.
  • List small steps.

🎒 Student Actions

  • Write it.
  • Measure it.
  • List steps.
5

Cool-Down — Cool-Down

5 min

Students close.

👩‍🏫 Teacher Moves

  • Name a goal-setting step.
  • Explain measurable.
  • Complete the exit ticket.

🎒 Student Actions

  • Name one.
  • Explain it.
  • Complete the exit ticket.
Standards Alignment

Built to the standards you report on

Aligned to SHAPE America National Health Education & Physical Education Standards.

SHAPE
HE.6

Use goal-setting for health.

SHAPE
PE.3

Set personal fitness goals.

SHAPE
HE.7

Practice reaching a goal.

SHAPE
PE.5

Value personal progress.

Differentiation

One lesson, every learner

Multilingual Learners

ELL / EMERGING READERS
  • Goal-step cards.
  • Sentence frame: “My goal is to ___ by ___.”
  • Use a goal template.

Support & Access

IEP / 504
  • Start with choose and time.
  • Order two at a time.
  • Draft one goal.

Stretch & Extend

GIFTED / EARLY FINISHERS
  • Make a full SMART goal.
  • Track progress weekly.
  • Adjust a goal.
Materials

What to gather

  • 📽️Projector / board
  • 🎯A goal template
  • 💻Order the Goal-Setting Steps
  • 📅A calendar
  • ✏️Pens
  • 🎫Exit-ticket slips
Vocabulary

Key terms — hover for a quick definition

goalsomething you aim to achieveSMART goalspecific, measurable, realistic, timedspecificclear and exactmeasurableyou can track itrealisticdoable for youprogresshow far you’ve comeeffortyour best trymilestonea step toward the goal
Evaluate

Exit Ticket

Preview the three formative checks. Tap “Sample answer” to see what mastery looks like — hide them before you print for students.

QUESTION 1
What is a good FIRST step in setting a fitness goal?
Choose a specific goal, like “run a mile without stopping.”
QUESTION 2
What does “measurable” mean?
You can track your progress.
QUESTION 3
Why break a goal into small steps?
So it feels doable and you can keep going.

Cool-Down: set a goal.

Have students write one specific, measurable fitness goal and one small first step. A printable fitness-goals sheet is in the PE & Health library.

Study · Flashcards

Study the key terms

Tap a card to flip it, then rate whether you knew it. Built from this lesson’s vocabulary.

🃏 Setting Fitness GoalsFlip
Card 1
Term
Tap to flip →
Meaning
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Nice work!

Practice · Quiz

Check your understanding

A quick self-check with instant feedback, drawn from this lesson’s key terms.

📝 Setting Fitness GoalsQuiz
Score: 0
1 / 6
Question 1
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Nice work!

Practice · Worksheet

Printable worksheet

A print-and-go review sheet with a built-in answer key. Tap “Show answer key” to reveal answers, or print the clean version for students.

🖨️ Setting Fitness GoalsPrint
Name: ________________________
Date: ____________

Part A · Write the word that matches each meaning

Word bank: effort, goal, measurable, milestone, progress, realistic, SMART goal, specific
  1. your best try
  2. something you aim to achieve
  3. a step toward the goal
  4. doable for you
  5. clear and exact
  6. how far you’ve come
  7. specific, measurable, realistic, timed
  8. you can track it

Part B · Show what you learned

  1. What is a good FIRST step in setting a fitness goal?
  2. What does “measurable” mean?
  3. Why break a goal into small steps?
Answer key — Part A: 1) effort · 2) goal · 3) milestone · 4) realistic · 5) specific · 6) progress · 7) SMART goal · 8) measurable
Part B: 1) Choose a specific goal, like “run a mile without stopping.” 2) You can track your progress. 3) So it feels doable and you can keep going.