April 18, 2016ES 350

Central Organizer:
The concept of fitness and wellness can be very overwhelming due to the amount that is

encompassed into one topic. Fitness and wellness are such an important aspect of lifelong

fitness. Things such as flexibility, cardiovascular endurance, muscular strength, muscular

endurance, and body composition are helpful skills to pertain when being physically active

throughout the rest of your life. Fitness is something that everyone is capable of doing and

adding to their everyday routine. If you are able to understand and learn the concepts of goal

setting, tactical strategies, and general skills taught in your high school physical education class,

you chance of remaining physically active throughout the rest of your life is much higher.

Participating in physical activity does not have to be limited to playing basketball, baseball, or

other sports. Being physically active can be as simple as walking around the neighborhood, light

jogging, taking the stairs instead of the elevator, and morning stretching. There are so many

opportunities to be physically active throughout life so there should be no excuse.

National Standards:

Standard 1 - The physically literate individual demonstrates competency in a variety of motor

skills and movement patterns.

Standard 2 - The physically literate individual applies knowledge of concepts, principles,

strategies and tactics related to movement and performance.

Standard 3 - The physically literate individual demonstrates the knowledge and skills to achieve

and maintain a health-enhancing level of physical activity and fitness.

Standard 4 - The physically literate individual exhibits responsible personal and social behavior

that respects self and others.

Standard 5 - The physically literate individual recognizes the value of physical activity for

health, enjoyment, challenge, self-expression and/or social interaction.

S1.H3 Fitness activities

- Demonstrates competency in 1 or more specialized skills in health-related fitness
activities. (S1.H3.L1)
S3.H7 Fitness knowledge
- Demonstrate appropriate technique in resistance-training machines and free weights.36
(S3.H7.L1)
S3.H9 Fitness knowledge
- Identifies types of strength exercises (isometric, concentric, eccentric) and stretching
exercises (static, proprioceptive neuromuscular facilitation (PNF), dynamic) for personal
fitness development (e.g., strength, endurance, range of motion).40 (S3.H9.L1)
S3.H10 Fitness knowledge
- Calculates target heart rate and applies that information to personal fitness plan.
(S3.H10.L1)
S4.H1 Personal responsibility
 - Employs effective self-management skills to analyze barriers and modify physical
activity patterns appropriately, as need- ed.47 (S4.H1.L1)
S4.H2 Rules & etiquette
- Exhibits proper etiquette, respect for others and teamwork while engaging in physical
activity and/or social dance. (S4.H2.L1)
S4.H5 Safety
- Applies best practices for participating safely in physical activity, exercise and dance
(e.g., injury prevention, proper alignment, hydration, use of equipment, implementation
of rules, sun protection). (S4.H5.L1)
S5.H3 Self-expression & enjoyment
- Selects and participates in physical activities or dance that meet the need for self-
expression and enjoyment. (S5.H3.L1
Unit Goals:
Affective domain:
1. Students will be able to show appreciation for fitness during the unit
2. Students will be able to treat all of their peers and the facility with respect
3. Students will be appropriately dressed for physical activity and participate fully every
class
Cognitive domain:
1. Students will be able to explain the proper techniques for stretching specific muscle
groups
2. Students will be able to properly measure their own BMI and heart rate
3. Students will be able to identify different muscle groups and explain what they are used
for
4. Students will be able to identify specific weight exercises to work out selected muscles
groups
5. Students will be able to create their own lifting plan using varied exercises
Psychomotor domain:
1. Students will be able to use to proper technique to complete different lifting exercises in
the weight room
2. Students will be able to increase their flexibility through different types of stretching
3. Students will be able to increase their muscular strength by increasing weights during
lifting
4. Students will increase their muscular endurance by varied body weight exercises
Essential Questions:
- What are the 5 components of fitness?
- How do you measure BMI, heart rate, skin folds, and pedometers?
- What are the proper lifting techniques of each lift learned?
- What are the benefits of fitness and wellness on the body?
- Where can I find information about being physically fit?
- What places are locally available to maintain my fitness?
- How can I continue to be physically fit and maintain my fitness?
Pretest Assessment
On the first day of the unit, students will be given a quiz on the 5 components of fitness. The five
components of fitness are flexibility, muscular strength, muscular endurance, cardiovascular
endurance, and body composition. Based on the students answers to the quiz I will be able to see
what components need to be taught in depth and what components I can briefly review.

Components of Fitness Quiz

Name:
Date:
Class:

What are the five components of fitness?

1) _________________________________________
2) _________________________________________
3) _________________________________________
4) _________________________________________
5) _________________________________________
 Pre-Assessment
Components of Fitness
5

2
Number of Components Correct
1

Students

With this data from my pre-assessment, I know to spend more time than anticipated on the five
components. I hope throughout the unit my students will learn what each component is and be
able to give examples of an activity or exercise for each component. Based on the data I know
that most of the students in my class do not know about the component of body composition and
that most students in my class knew about the component of muscular strength. I will need to
spend a little more time on body composition and a little less time on muscular strength. Before
each activity or exercise I will tell the students which component is being focused on.
Culminating Performance/ Product Rubric:
Portfolio
Each student will be asked to complete a portfolio for this unit. In this portfolio students will be
asked to answer all the essential questions, record their heartrate and pedometer steps for the day,
a daily journal to reflect their performance for the day, a summary of their performance
throughout the unit on each skill in the unit, a log for all of the physical activity done outside of
class, and a document of their choice such as an article about fitness. The portfolio will help hold
the students in the class accountable for learning the information and keeping track of their
performances throughout the unit.

Your portfolio should include evidence that you have achieved unit goals. It must include the
following artifacts:
1. Answers to the 7 essential questions for the unit, including performance cues for each
fitness concepts learned during the unit.
2. A reflective journal regarding your daily class goals, practice activities, and practice
performance. It should have a list of your short term goals and your long term goals, a
discussion of whether or not you have reached these goals, and what strategies you have
used to pursue them.
3. An assessment result sheet with the data of pedometer steps and heartrate for the day.
4. A summary of your performance statistics for each skill, as well as the summary of totals
and averages for the entire tournament. In addition, write a reflection about your
performance during the skills throughout the unit.
5. A log detailing fitness activities outside of class, including where you played, who you
played with, how you played, and any other relevant information.
6. Documents of your choice. Please check with me before developing your own
documentation.

Performance Level Portfolio Evidence of Inclusion of all Artifact quality

 Presentation and achievement or unit required artifacts
organization goals
Proficient: 4 Portfolio is neatly Artifacts and Portfolio contains All artifacts are of
organized reflections clearly all 5 required good quality and
demonstrate that the artifacts, as well as meet the stated
student has achieved additional artifacts criteria. Artifacts
all unit goals provide evidence
that the student has
achieved all unit
goals
Competent:3 Portfolio is neatly Artifacts and Portfolio contains All artifacts are of
organized reflections clearly all 5 artifacts good quality and
demonstrate that the meet the stated
student has achieved criteria. Artifacts
most unit goals provide evidence
that the student has
achieved some unit
goals.
Novice: 2 Portfolio is Artifacts and Portfolio contains 4 Some artifacts are
somewhat organized reflections do not of the 5 artifacts of good quality and
clearly demonstrate meet the stated
that the student has criteria. Artifacts
achieved most unit do not provide
goals evidence that the
student has
achieved some unit
goals
Needs Improvement: Portfolio is messy or Artifacts and Portfolio contains Artifacts are not of
1 unorganized or both reflections clearly fewer than 4 good quality and do
demonstrate that the required artifacts. not meet the stated
student has achieved Portfolio lacks the criteria. Artifacts
few unit goals reflective journal do not provide
evidence that the
student had
achieved some unit
goals.
Essential Knowledge, Skills, and Abilities
Skills
Ability to ride a bicycle
Students will be riding a bicycle for a few days throughout the unit. Each student
will be expected to ride their bike around the trail for at least 3 miles. This will
increase their muscular endurance and cardiovascular endurance.
Ability to read a pedometer
Students will be asked at the end of every lesson to record their pedometer score
for the day. This covers the body composition component.
Ability to test heart rate
Students will be expected to take their own heart rate measurement and record it
at the end of some lessons. This covers the body composition component.
Weight lifting
Students will be learning the muscles groups which they will be strengthening and
what lifts will do so. They will also be learning the proper lifting techniques of
specific exercises. This will increase their muscular strength.
Yoga
Students will be learning basic stand up poses and basic on the floor poses. This
will increase their flexibility.
Basic Fitness exercises
Students will be participating in fitness frenzy days, circuits, and other fun fitness
related activities. These exercises will include things like mountain climbers,
push- ups, burpees, squats, crunches, etc. This will increase their muscular
endurance, cardiovascular endurance, and muscular strength.
Hiking
At the end of the unit students will be taking a field trip to a local hiking trail.
This will increase their muscular strength and muscular endurance.

Concepts
Retrieved from http://www.teachfitnessconcepts.com/Fitness_Concepts_page.htm#Benefits_of_proper_Hydration

Principle of Progression/ Overload

The principle of overload states that a greater than normal stress or load on the
body is required for training adaptation to take place. The body will adapt to this
stimulus. Once the body has adapted to the stress, then a different stimulus is
required to continue the change. In order for a muscle (including the heart) to
increase strength, it must be gradually stressed by working against a load greater
than what it has adapted. To increase endurance, muscles must work for a longer
period of time than they are used to. If this stress is removed or decreased there
will be a decrease in that particular component of fitness. A normal amount of
exercise will maintain the current fitness level.
 Principle of Variation in Exercise
Change the intensity level of your workout.
Change the repetitions along with the intensity level of your workout.
Note: When the intensity level goes up the repetitions should go down,
when the intensity level goes down the repetitions should go up.

Change the duration/time/length of the workout.

Change the types of exercise/apparatus used during the workout.

Change the sequence of exercises you are already doing to create variety and a
new overload.
Because the muscles are being fatigued in a different order or pattern, they must
adapt to this change in stimulus.

Replace some or all of the exercises in your routine.

Principle of Specificity
The principle that the body adapts very specifically to the training stimuli it is
required to deal with. The body will perform best at the specific speed, type of
contraction, muscle-group usage and energy source usage it has become
accustomed to in training. In order to improve your strength, endurance and
fitness, you have to progressively increase the frequency, intensity and time of
your workouts. A simple way to stimulate your body is to try different activities.
Because the body will adapt in a highly specific way to the training it receives, a
strong athletic foundation is needed before specific training methods will work
optimally. The Specificity Principle simply states that for these reasons, training
must go from highly general training to highly specific training. For example, if
you are a sprinter, you may start out with easy running and general strength
training before moving on to explosive training in the way of plyometric or
sprinting out of the blocks. If you try to do explosive, high intensity training too
soon, you will run the risk of such training being ineffective and possibly
resulting in injury. The principle of Specificity also implies that to become better
at a particular exercise or skill, you must perform that exercise or skill. Your
strength training exercises should try to emulate the same movements that you
intend to perform during competition/sport/activity.
Cross Training
The term cross training refers to a training routine that involves several different
forms of exercise. While it is quite necessary for an athlete to train specifically for
their sport if they want to excel, for most sports enthusiasts, cross-training is a
beneficial training method for maintaining a high level of overall fitness. For
example, you may use both biking and swimming each week to improve your
overall aerobic capacity, build overall muscle strength and reduce the chance of
an overuse injury. Cross-training limits the stress that occurs on a specific muscle
group because different activities use muscles in slightly different ways. Cross
 training can help keep you motivated and interested in continuing your program,
as well as stimulate greater strength gains. For optimal muscular development,
variety is the name of the game.
F.I.T.T.
Frequency: Aerobic activities must be performed at least three times per week to
reach an adequate level of cardiovascular fitness.
Intensity: To obtain the greatest cardiovascular benefits, the American College of
Sports Medicine recommends that the intensity of your training be sufficient to
increase your heart rate to a range of 60% to 90% of your maximum heart rate.
This is your target heart rate zone. To find your target heart rate zone;
220 - (minus your age) x .90 = Upper limit of your target heart rate zone
220 - (minus your age) x .60 = Lower limit of your target heart rate zone
Time: To achieve all the values of cardiovascular training, you must maintain the
target heart rate (60% - 90%) for a minimum of 20 minutes. As you become more
fit, you should increase your time in the target heart rate zone to gain a higher
level of fitness. However, the intensity level may need to be reduced or lowered,
in order for your body to accommodate or handle the stress from the increase in
time.
Type: Cardiovascular endurance, muscular endurance, muscular strength,
flexibility
Proper Rest and Recovery
Consecutive days of hard resistance training for the same muscle group can be
detrimental. The muscles must be allowed sufficient recovery time to adapt.
Strength training can be done every day only if the exercised muscle groups are
rotated, so that the same muscle or muscle group is not exercised on consecutive
days. There should be at least a 48-hour recovery period between workouts for the
same muscle groups. For example, the legs can be trained with weights on
Monday, Wednesday, and Friday and the upper body muscles on Tuesday,
Thursday, and Saturday. Recovery is also important within a workout. The
recovery time between different exercises and sets depends, in part, on the
intensity of the workout. Normally, the recovery time between sets should be 30
seconds to 3 minutes.

Endurance Basic Strength Power Individualized

(Phase I) (Phase II) (Phase III) (Phase IV)

Rest 30 seconds to 1 1 to 2 minutes 2 to 3 minutes 1 to 3 minutes

Interval minute (moderate) (long) (moderate to long)
(short)
 Overtraining Syndrome
Overtraining syndrome is a serious problem marked by decreased performance,
increased fatigue, persistent muscle soreness, mood disturbances, and feeling
'burnt out' or 'stale.' The diagnosis of overtraining is usually complicated, there are
no exact diagnostic criteria, and physicians must rule out other diseases before the
diagnosis can be made. An orthostatic challenge shows promise as a diagnostic
tool, but the subjective feelings of the patient remain one of the most reliable
early warning signs. Prevention is still the best treatment, and certain subjective
and objective parameters can be used by athletes and their trainers to prevent
overtraining. Further studies are needed to find a reliable diagnostic test and
determine if proposed aids to speed recovery will be effective.
Proper Warm-up/ Cool Down
Leads to efficient calorie burning by increasing your core body temperature
Produces faster, more forceful muscle contractions
Increases your metabolic rate so oxygen is delivered to the working muscles more
quickly
Prevents injuries by improving the elasticity of your muscles
Gives you better muscle control by speeding up your neural message pathways to
the muscles
Allows you to work out comfortably longer because all your energy systems are
able to adjust to exercise, preventing the buildup of lactic acid in the blood
Improves joint range of motion
Psychologically prepares you for higher intensities by increasing your arousal and
focus on exercise
Proper Hydration
Drink fluids frequently

Drink one to two cups of fluid at least one hour before the start of exercise.

Drink eight ounces of fluid 20 to 30 minutes prior to exercising.

Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.

Drink an additional eight ounces of fluid within 30 minutes after exercising.

Drink two cups of fluid for every pound of body weight lost after exercise.

Drink at least eight cups of fluid a day, or more if physically active

Make fluids easily accessible

Carry individualized fluid containers

 Begin all summer activity well hydrated

During activity, drink the equivalent of how much you sweat

Dont just drink when youre thirsty

Avoid caffeine

Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for
this additional water loss.
Learning activities and performance-based assessments
Pedometer Logs
- Each day the students are in class for this unit I will have them wear a pedometer. At the
end of the class period the students will be asked to write down their steps on the chart in
their portfolio. I will be assessing the students by checking to see if they wrote down their
steps for every day they participated and if they reached the class goal of steps for the
day.

- Dat # of Miles Kcal ExercisActiviti Compone

e Steps e/ es we nts of
Activity
did in fitness
Time class worked
today on
4/6 2,158 .62 49 1:10:35 20 min. CE
circuit
Heart Rate logs
- During lessons that I have incorporated stations, I will have the students wear heart rate
monitors. After the completion of each station I will give the students time to check heart
rate and record it on the log. I will assess my students based on their completion of the
log and if they are checking their heart rate correctly.
Sit- Jump Joggin Push- Line Stretchin Step- Squats Mountai Burpees
ups roping g ups jumps g ups n
climbers

Components of Fitness Quiz

- Students will be given a quiz at the beginning of the unit to assess their knowledge on the
components of fitness. Students will be asked to write down all five or as many as they
know on the quiz. At the end of the unit, the students will be given the same quiz to
assess their knowledge on the components of fitness after completing the fitness unit.

Components of Fitness Quiz

Name:
Date:
Class:

What are the five components of fitness?

6) _________________________________________
7) _________________________________________
8) _________________________________________
9) _________________________________________
10) _________________________________________
Journal
- Students will be asked to write a daily journal to reflect on their performance for the
lesson of the day. Students may either do the journal in class or take it home for
homework. Completed journals will be due the following class and placed in the students
folder for grading. I will assess my students based on the completion of the journal and
the quality of their answers.
Name____________________________ Date_____________________
The components of fitness focused on today was:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

The skills and concepts needed to execute the tactical problem were:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

I improved my fitness by:

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Describe the activities performed for the lesson today:

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Here is how I felt about todays lesson:

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Muscle Quiz
 - As students go through the weight lifting part of the unit, we will be going
over muscle groups and which exercise work certain muscles. At the end of
the weight lifting part, students will be given a quiz to identify different
muscles on the body. I will assess the students based on correct answers.
Name ________________________________ Date_______________
Class_____________________

Retrieved from http://www.mauitechgirl.com/sample_work/muscle/musclequiz3rd.jpg

Post- Assessment
Students will be given the same quiz from the first day of the unit. They will
again be asked to fill out as many components as they know on their quiz.
This data is from the quizzes taken after the unit.

Chart Title
25
20
15
10
5
0
Number of Students no yes

Components of Fitness

Post-Assessment
Cmponents of Fitness Quiz
5
4
3
2
Numnber of Components Correct 1
0

Students
Pre and Post Test Assessment Comparison

Pre/Post Assessment Comparison

Components of Fitness Quiz
20
19
18
17
16
15
14
13
12
11
10
9
Pre Assessment Yes Pre Assessment No Post Assessment No Post Assessment Yes
8
7
6
5
4
3
2
1
0

At the beginning of the unit when the students were first given the quiz, the
results were not up to par. Most students only knew about 2 or 3
components. I set a goal for my class to learn all the components by the end
of the unit. After the 15-day fitness unit filled with a variety of different
activities and teaching styles, all of my students have learned the five
components of fitness. I believe that my teaching methods when teaching
my students about the components of fitness were effective.
Critical Resources
Equipment:
- Pedometers
- Jump ropes
- Medicine balls
- Cones
- Hula hoops
- iPads
- Speaker
- Portfolio Folders
Facility:
- Gymnasium
- Local hiking trail
- Track
Field Trip Arrangement
- I will get the county to approve my hiking field trip. I will need to get a
bus, get all of the permission slips signed from my students, and all of
my students medical forms need to be submitted.
Websites
- http://www.fitnessgram.net/
- http://www.pecentral.org/websites/fitnesssites.html
- http://www.pe-fit.com/
- http://www.fitness.gov/
- http://www.popsugar.com/fitness