My Mobility Program: FITT Sheet and Peer Review

Each student designs a personal four-week mobility program based on their test results, using the FITT principles. A classmate reviews it with a checklist and tries it out before it is signed off.

How to play

1. Review your flexibility results and write a SMART goal, for example gaining 4 cm (1.5 in) on the sit-and-reach in four weeks (5 min).
2. Write the program on the worksheet: three days a week, four to six exercises and, for each one, frequency, intensity (0-to-10 stretch scale), time (sets and seconds) and type (static, dynamic or active with band or dowel) (10 min).
3. Swap sheets with your partner, who reviews it with a six-point checklist: measurable goal, fit with the test, progression, safety, realistic time and a way to track it (6 min).
4. Your partner runs your program while you watch whether it is clear and whether the timing is realistic; then switch roles (10 min).
5. Fix what didn't work and write down the retest date four weeks from now (4 min).

Rules

• Every program includes a warm-up and never goes above an intensity of 7 out of 10.
• Peer review is written and includes at least one concrete suggestion.
• Anyone with an injury or medical diagnosis checks with the teacher before finalizing the program.
• Bands are checked before use and thrown out if they have nicks.

Variations

Adaptations

• Hearing impairment: the checklist and instructions are given in writing and the debrief is supported on the board.
• Limited mobility: designs an upper-body and trunk program that can be done in the wheelchair, reviewed with the same criteria.
• Planning difficulties or ADHD: works with a step-by-step guided sheet and a visible timer for each phase.

Learning goals

• Design a personal mobility program using the FITT principles.
• Evaluate a classmate's program against objective criteria.
• Adjust the plan based on real practice.

Equipment for a class of 25

• worksheets: 56
• tablets or phones: 14
• exercise mats: 28
• resistance bands: 14
• dowels: 14

Teacher tip

Take a photo of each final sheet for the retest. Stress that a good program fits in 10–15 minutes, or it won't get done.

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