Fitness and Health

Level 1: I can
• Give reasons why warming up before an activity is important.
• Give reasons why physical activity is good for your health.

Level 2: I can also

• Explain and apply basic safety principles when preparing for exercise.
• Describe some of the effects exercise has on the body.

Level 3: I can also

• Warm up in a suitable way to suit the activity I am about to do.
• Describe how my body reacts during different types of exercise.
• Demonstrate that I understand that different activities require different types
of fitness.
• Lead part of a warm up.

Level 4: I can also

• Demonstrate that I understand the idea of overloading to improve fitness levels.
• Demonstrate an understanding of the level of general fitness required for a
healthy lifestyle.
• Test my fitness levels using a fitness test.
• Lead a warm up.

Level 5: I can also

• Apply the principle of overload to a fitness programme.
• Demonstrate that I have an understanding of some of the principles of training
besides overload.
• Complete a personal exercise record.
• Test my fitness levels using a fitness test and use this to test for improvement
in my fitness.
• Understand the difference between aerobic and anaerobic exercise.
• Lead both a warm up and cool down.

Level 6: I can also

• Demonstrate that I understand the principle of progression in relation to
overload.
• Demonstrate that I understand the principles of regularity, reversibility and
individual needs when designing a personal exercise programme.
• Demonstrate that I understand the principles of FITT particularly
understanding the effects of different intensities of exercise on the body.
• Demonstrate that I understand the meaning of target zone and how to use it to
improve fitness.
• Demonstrate that I understand how pulse rate can be used to measure fitness
and recovery rate.
• Demonstrate that I understand how and why different activities affect the
pulse rate.
Level 7: I can also
• Demonstrate that I understand the principles of FITT and can apply them to a
personal exercise programme.
• Demonstrate that I understand how to measure and monitor fitness levels.
• Demonstrate that I understand the term body composition and the problems
associated with being overweight and underweight.
• Demonstrate that I understand how to maintain an energy balance using exercise
to help achieve that balance.
• Design a personal exercise programme to improve my fitness.

Level 8: I can also

• Plan and carry out a personal exercise programme without any assistance.
• Plan an exercise programme for another person taking into account individual
needs.
• Organise a fitness circuit.
• Lead a fitness session with assistance taking into account the principles of
training.
• Demonstrate that I am aware of all of the safety procedures concerned with my
fitness session.

Level 9: I can also

• Plan an exercise programme for myself taking into account demonstrating that I
know how to develop the components of fitness to suit a particular purpose.
• Demonstrate that I understand the importance of exercise and activity to
personal, social and mental well being.
• Lead a fitness session without assistance taking into account the principles of
training.
• Show that I am familiar with a variety of tests used to measure individual
performance.

Level 10: I can also

• Plan an exercise programme for another person demonstrating that I know how
to develop the components of fitness to suit a particular purpose.
• Organise a variety of circuit training activities.
• Lead a number of fitness sessions without assistance taking into account the
principles of training.
• Lead a variety of training sessions.
• Demonstrate that I am aware of all of the safety procedures concerned with
each type of training session I lead.