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Learn with Purpose
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Develop a plan to pursue a goal
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- With guidance, I can set a goal for a project. With guidance, I can plan some steps to help me reach the goal.
Project-specific:- With guidance, I can set a clear fitness goal for my muscle-building plan and name simple steps I will try (e.g., do resistance exercises a few times per week) to work toward it.
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- I can set a goal for a project and plan some steps to reach it, working alone or with others. I can help make sure that roles and/or steps are clear.
Project-specific:- I can set a goal for my fitness project and plan steps I will take to reach it, making sure the steps are understandable (what I will do, when, and where) whether I work alone or with others.
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- I can create or co-create a specific, achievable goal for a project or task. I can create or co-create a plan for a project or task that breaks down the work into stages or steps and includes key dates or events. When working with others, I can discuss various preferences, needs, and/or strengths to help us develop our roles and work well together.
Project-specific:- I can create or co-create a specific, achievable goal and a staged plan for my 2-week muscle-building project, including key dates/events and clear descriptions of each step in my process.
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- I can create or co-create a specific, achievable goal and success criteria for a project or task. I can create or co-create a feasible plan (e.g., stages, tasks, assignees, time estimates, due dates) that accounts for task/project constraints and resources needed. When working with others, I can demonstrate care for various preferences, needs, and/or strengths to help us each contribute and work well together. When available, I can try using digital tools (e.g., scheduling communications and feedback, sharing work) to follow a plan and help reach a goal.
Project-specific:- I can create or co-create success criteria for my fitness plan (what counts as progress and safe behavior) and a feasible schedule that accounts for my constraints (time, limited equipment, recovery needs) and resources I will use.
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- I can create or co-create specific, achievable goals and success criteria for a project or task. I can create or co-create a feasible plan and set of progress-monitoring tools that account for task/project constraints and resources needed. When working with others, I can demonstrate care for various preferences, needs, or strengths and help establish inclusive norms, routines, and/or structures that enable us to each contribute and work well together. When available, I can choose digital tools to meet a specific need for our project or team.
Project-specific:- I can create or co-create progress-monitoring tools (e.g., a simple tracker for repetitions, perceived exertion, sleep, and food intake) that I will use during the 2 weeks to check whether I’m meeting my goal and success criteria.
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- I can create or co-create the purpose, goals, and success criteria for a project or initiative and develop strategies for anticipated issues. I can create or co-create a feasible plan and set of progress-monitoring tools that account for project constraints, resources needed, and other contextual factors. When working with others, I can demonstrate care for various preferences, needs, or strengths and help establish inclusive norms, routines, and/or structures that attend to cultural and/or power differences (e.g., gender, language, race, ability), and that enable us to each contribute and work well together. When available, I can choose and adapt digital tools to meet specific needs for our project or team.
Project-specific:- I can create or co-create a purpose-driven fitness plan that anticipates issues (like missed sessions or inadequate recovery) and includes inclusive team norms/structures so everyone can contribute while adapting training and tracking to real-life constraints.
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Sustain Well-Being
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Build affirming life practices
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- I can identify people or activities that make me happy and/or that make me feel better when I am upset. I can talk about the things I want for my future. I can name people, things, and experiences I am thankful for.
Project-specific:- I can identify community resources (like a YMCA, school weight room, or recreation center) and describe how I would use them to support my muscle-building goal, including what I would do for training, recovery, nutrition, and time needs
- I can name at least one way a trainer/coach program or facility support could help me stay safe and consistent.
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- I can share about activities, interests, and/or people in my life who bring me joy. I can share specific hopes and/or goals that I have for my future. I can notice and name people, things, experiences, and small moments/events I am thankful for.
Project-specific:- I can develop a simple, personally planned physical activity program using community resources and explain how it applies basic training guidelines (like working hard enough and using rest)
- I can include clear, trackable targets for exercise and recovery habits and state how nutrition and adequate rest support my immediate and long-term fitness.
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- I can choose activities, interests, and/or relationships that bring me joy and help me feel connected to myself, my community, my culture, and/or the natural world. I can set intentions for my well-being (e.g., physical, emotional, and/or social health) and take steps toward them. I can find reasons to feel thankful and can share that gratitude with others.
Project-specific:- I can create a 2-week strength plan that matches exercise choices to my equipment limits and schedule, using progressive overload and exercise specificity at a basic level
- I can design workout sessions with appropriate recovery time, and I can state how my nutrition and rest targets support muscle growth and injury prevention.
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- I can regularly participate in activities, interests, and/or relationships that bring me joy, affirm my identity, and/or help me feel connected to myself, my community, my culture, and/or the natural world. I can set intentions related to my well-being or an area of my life (e.g., spiritual, financial, academic, physical, creative) and take steps toward them, drawing on different sources of support (e.g., personal knowledge, mentors, cultural traditions/wisdom, social networks). I can practice gratitude and reflect on how it impacts my well-being and relationship.
Project-specific:- I can conduct my personally developed 2-week physical activity program by following my plan and using baseline measures (e.g., repetitions, perceived exertion, sleep, and food intake) to monitor how my body is responding
- I can interpret my data to explain which choices are supporting improvement in strength and which need adjustment for safer, more effective training.
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- I can build routines and practices to consistently prioritize activities, interests, and relationships that bring me joy, affirm my identity, and/or help me feel connected to myself, my community, my culture, and/or the natural world. I can set intentions and a plan for an area of my life I want to grow or nurture, and I can take steps toward them while drawing on existing sources of support or seeking new ones. I can pause to check in with myself about how well my priorities, commitments, and actions support my well-being. I can practice and reflect upon gratitude while also naming truths of personal hardship or struggle.
Project-specific:- I can refine and sustain my strength plan by adjusting training variables (like volume, intensity, and exercise selection) based on my progress data and recovery patterns across the 2 weeks
- I can evaluate whether my plan supports long-term gains by applying basic principles of training and recovery, and I can justify changes using evidence from my tracker.
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- I can build and sustain routines and practices that help me consistently prioritize what brings me joy, affirms my identity, and/or helps me feel connected to myself, my community, my culture, and/or the natural world. I can set intentions and a plan for an area of my life I want to grow or nurture, and I can take steps toward them while drawing on existing sources of support or seeking new ones. I can develop a practice of mindfulness and reflection to determine how well my priorities and actions support my well-being, and I can make adjustments based on new insight. I can integrate a gratitude practice into my life without diminishing truths of personal hardship or struggle.
Project-specific:- I can independently evaluate the need for conditioning within a muscle-building focus and redesign my plan to better match my performance goals and recovery needs using community resources and realistic constraints
- I can use my collected data and reflection to make thoughtful, safety-focused adjustments and explain how my integrated training, recovery, nutrition, and consistency work together to improve fitness.
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Learn with Purpose
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Monitor progress and adjust
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- With guidance, I can stop to check in with myself or my partners to see how it’s going. I/we can ask for help if needed.
Project-specific:- With guidance, I can stop to check in with myself and/or my partners about how my muscle-building plan is going (progress, recovery, and nutrition choices) and decide whether I need reminders or help to stay on track
- I can record simple data (e.g., reps, perceived exertion, sleep) to identify what is happening so far.
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- I can stop to check in with myself or my partners about how it’s going (e.g., Am I stuck? Do I need anything? Am I closer to my goal?). If I/we get stuck or distracted, I can come up with some ideas about how to move forward (e.g., ask for help, start over, use a new tool).
Project-specific:- I can stop to check in with myself and/or my partners about whether I’m progressing toward my goal using my plan and my tracker
- If I get stuck or distracted, I can try a basic next step (ask for help, adjust the schedule, or use a different option from my plan) and then update my data to see if it works.
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- I can pause to check in on progress and practice positive self-talk and/or encouragement of my team or partner. If I/we get stuck or distracted, I/we can identify the cause of the issue and try out an idea about how to move forward (e.g., change the approach, adjust the environment, ask for the specific help needed to keep progressing).
Project-specific:- I can pause to check in on progress and practice positive self-talk or encouragement for my team/partner while carrying out my plan
- If an issue arises, I can identify the likely cause (training overload, missed recovery, inconsistent nutrition, or time constraints) and test a single change aligned with my plan (e.g., modify rest days or meal targets) while continuing to track results.
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- I can regularly pause to check in with myself and/or others about process and progress toward the goal(s). I can practice positive self-talk and/or encouragement of my team or partner. If an issue arises, I/we can recognize it promptly, analyze causes, and pursue a suitable solution.
Project-specific:- I can regularly check in with myself and/or others on process and progress toward my strength and recovery goals using multiple pieces of baseline and ongoing data
- If a problem shows up, I can analyze causes and pursue a suitable adjustment (e.g., change volume/intensity, schedule recovery, and align nutrition and rest) and explain how the adjustment connects to training principles.
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- Puedo hacer pausas periódicas para comprobar conmigo mismo y/o con los demás el proceso y el progreso hacia el/los objetivo(s). Puedo hablarme a mí mismo y/o animar a mi equipo o compañero de forma positiva y adaptada a las necesidades o preferencias individuales. Puedo utilizar ciclos de retroalimentación para ayudar a mejorar el trabajo. Si surge un problema, sé/sabemos reconocerlo rápidamente, analizar las causas y buscar una solución adecuada basada en múltiples datos o perspectivas. Puedo entablar conversaciones difíciles para resolver conflictos o problemas del equipo, según sea necesario.
Project-specific:- Puedo hacer pausas periódicas para comprobar conmigo mismo y/o con los demás el progreso y el proceso hacia mis objetivos, usando datos como repeticiones, esfuerzo percibido, sueño, y consistencia
- Puedo utilizar ciclos de retroalimentación para mejorar mi plan, y si surge un problema, sé/sabemos reconocerlo rápidamente, analizar las causas y proponer una solución adecuada basada en múltiples datos o perspectivas (por ejemplo, cómo responde mi cuerpo y lo que observa mi compañero/entrenador).
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- I can regularly pause to check in on process and progress toward the goal(s). I can practice positive self-talk and/or encouragement of my team or partner that is responsive to individual needs or preferences. I/we can use multiple feedback cycles to improve the work and foster shared learning. If an issue arises, I/we can recognize it promptly, analyze causes, and pursue a suitable solution informed by multiple data points or perspectives. I can engage in and/or facilitate difficult conversations to resolve team conflicts or issues, as needed, using a strengths-based approach.
Project-specific:- I can regularly pause to check in on process and progress toward my goal(s) using multiple data sources and share what I notice in a clear, measurable way
- I can use multiple feedback cycles to refine my plan, and when an issue arises I can recognize it promptly, analyze causes using data from training and recovery, and pursue a solution informed by multiple perspectives, facilitating difficult conversations with a strengths-based approach when needed.
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Design Solutions
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Build models, prototypes, or action plans
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- With guidance, I can share ideas for helping or solving the problem and pick one idea to try. With guidance, I can build a prototype, model, or plan by myself or with others to help create a solution.
Project-specific:- With guidance, I can draft a basic 2-week muscle-building plan (a prototype) that includes clear goals and a few exercise ideas, using community resources suggested by others (e.g., school facilities or a recreation center)
- I can list simple training, rest, and nutrition reminders that match my goal and time limits.
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- I can come up with a list of possible solutions or ways to help. I can select one idea from the list that I am most interested in testing out or trying. By myself or with others, I can build a prototype, model, or plan to test my idea that helps people, animals, and/or the natural world.
Project-specific:- I can generate a short list of possible fitness-plan ideas (e.g., workout schedules or exercise options) and choose one to build a testable prototype
- I can include beginner-appropriate strength sessions, recovery days, and nutrition/rest targets, and I can explain how my choices support safe muscle gain based on basic training principles.
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- I can generate a list of possible solutions and/or actions from practical to seemingly impossible. I can select one idea that is testable: I can realistically prototype it because I have considered design criteria and constraints (e.g., time, resources, specialized knowledge, or skills) and some potential impacts of my idea on people, animals, and/or the natural world. I can build a prototype, model, or action plan that meets most or all of my design criteria.
Project-specific:- I can compare at least two realistic plan options and select one that I can realistically prototype by considering design criteria and constraints like equipment limits and schedule
- I can create a 2-week microcycle with specific exercise progressions (sets/reps or variations), targeted recovery timing, and nutrition guidelines, and I can describe how it applies training and recovery principles to improve fitness.
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- I can use diverse strategies (e.g., mapping, visualizing, scenario-building) to come up with a wide range of possible solutions or actions. I can select one testable idea that also considers ethical factors (e.g., fairness, harm, benefit) and, if applicable, community strengths and assets. I can build a prototype, model, or action plan that meets my design criteria and constraints and draws on additional research or mentorship support as needed.
Project-specific:- I can use multiple idea-generation strategies (e.g., mapping a weekly schedule, visualizing circuits, or building scenarios) to create several possible plan variations and choose one testable option
- I can refine my action plan to consider ethical factors and community assets (e.g., safe spaces, staff support, program availability) while aligning workouts to recovery needs and performance goals.
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- I can use diverse strategies to come up with a wide range of possible solutions or actions. I can select several ideas to test with input from multiple stakeholders while attending to my design criteria, constraints, ethical factors, and, if applicable, community strengths and assets. I can build prototypes, models, or action plans that meet my design criteria and constraints, integrate input from those most impacted, and enable me to test, study, and/or iterate my design.
Project-specific:- I can develop and test multiple prototype versions of my 2-week plan by gathering input from multiple stakeholders (e.g., coaches/partners, community fitness staff) and integrating feedback
- I can strengthen my plan by incorporating baseline tracking (repetitions, perceived exertion, sleep, or food intake), setting measurable targets, and planning how I will revise the workouts if recovery, performance, or consistency data shows mismatch.
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- I can use and lead others through idea generation processes and strategies to generate a wide range of possible solutions or actions. I can select several ideas to test with input from multiple stakeholders while attending to my design criteria and constraints as well as ethical, legal, and cultural considerations. I can build prototypes, models, or action plans that meet my design criteria and constraints and enable me to test or study different variables that impact the design and its potential efficacy/impact.
Project-specific:- I can lead the idea-generation and refinement process with others to produce an improved set of plan prototypes that address different variables affecting muscle-building outcomes (e.g., workload, exercise specificity, recovery timing, or nutrition consistency)
- I can select and justify the most effective prototype(s) using stakeholder input plus relevant training guidelines, and I can describe an iteration approach to study results and adjust the program for safety and long-term fitness.
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Engage In Inquiry
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Develop an inquiry plan
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- With guidance, I can plan a set of steps to explore my question.
Project-specific:- With guidance, I can plan a set of steps to explore my fitness/strength-building question (e.g., what I need to know about training, recovery, nutrition, and available equipment)
- I can describe what information I will collect and from where in a simple, organized sequence.
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- With guidance, I can choose an approach for exploring my question (e.g., online search, experiment, community member interviews) and explain why I chose that approach. With guidance, I can create a plan that includes how I will gather and record important information.
Project-specific:- With guidance, I can choose an approach for exploring my question (such as searching credible online resources or asking a community fitness staff member) and explain why I chose it
- I can create an inquiry plan that lists how I will gather and record information (what data, where it will come from, and how I’ll track it).
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- I can choose primary or secondary research methods for my inquiry plan that will help me explore my question. I can create a plan that includes how I will collect and analyze important information related to my question. With guidance, I can identify plan constraints (e.g., time, resources, etc.). If applicable, with guidance, I can get participant consent and practice confidentiality.
Project-specific:- I can choose primary or secondary research methods that will help me answer my inquiry question and include a plan for collecting and analyzing information
- I can identify constraints that may affect my plan (time, equipment, access) and, if needed, I can request consent and practice confidentiality when working with others.
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- I can choose primary or secondary research methods that are most aligned to the purpose of my inquiry. I can create a feasible plan that defines the objectives and scope of my inquiry as well as identifies my data collection and analysis methods, stating how research ethics were considered.
Project-specific:- I can select research methods that best match the purpose of my inquiry and create a feasible plan with clear objectives and an appropriate scope
- I can specify how I will collect and analyze data and state how I considered research ethics (e.g., safety, privacy, and accurate use of sources).
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- I can choose or combine research methods that are most aligned to the purpose of my inquiry and demonstrate how my approach is informed by others’ similar inquiries. I can create a feasible plan that defines the objectives and scope of my inquiry as well as identifies my data collection and analysis methods, stating how research ethics were considered. I can articulate known limitations of the inquiry plan and develop strategies for addressing or mitigating them.
Project-specific:- I can choose or combine research methods that best fit my inquiry purpose and show how my plan connects to what similar inquiries have found
- I can define objectives, scope, and specific data collection/analysis steps, explain the ethics I considered, and describe limitations of my plan plus strategies to reduce their impact.
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- I can choose or combine research methods to fulfill the purpose of my inquiry and discuss how my inquiry fits within a broader disciplinary, professional, or community context or tradition and how it contributes to existing knowledge. I can create a feasible plan that defines the objectives and scope of my advanced or complex inquiry, attends to advanced research ethics (e.g., avoiding conflicts of interest, epistemic responsibility and research integrity, reflexivity and positionality, etc.), and explains data collection and analysis methods and procedures. I can articulate known limitations of the inquiry plan and develop strategies for addressing or mitigating them.
Project-specific:- I can design and justify an advanced or complex inquiry plan by explaining how my approach fits within a broader professional/community context (such as training principles and use of local fitness resources)
- I can apply rigorous research ethics (including research integrity and reflexivity/positionality as appropriate), clearly describe data collection and analysis procedures, and articulate limitations with concrete mitigation strategies.
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