Examples of Examples of Incorporating Incorporating

Fitness Concepts Fitness Concepts into Lessonsinto Lessons

Understanding Intensity Understanding Intensity LevelsLevels

Perform each activity in class for 5 minutes. Perform each activity in class for 5 minutes. Have students record heart rate after each Have students record heart rate after each activity and how tired they feel on a 1-10 activity and how tired they feel on a 1-10 scale.scale.

Discuss benefits and recommendation for Discuss benefits and recommendation for each level.each level.

Example:Example:Intensity Level Activity Recorded Heart

Rate Feeling 1-10

LowModerateVigorous

10,000 Steps10,000 Steps Have students wear a pedometer every day in Have students wear a pedometer every day in

P.E. for one week.P.E. for one week. Each day have the students engage in different Each day have the students engage in different

activities, from low intensity to high intensity (ie. activities, from low intensity to high intensity (ie. Running the mile) and record how many steps Running the mile) and record how many steps they took.they took.

Example:Example:Day Activity Steps Taken

Monday Skill InstructionTuesday Net Game

Wednesday Aerobic ActivityThursday Invasion Game

Friday Running the Mile

Balancing CaloriesBalancing CaloriesCalories Burned during Calories Burned during ActivityActivity

Activity/Time Calories Burned(per 10

minutes)Softball or Baseball

49

Aerobics 64Running

(9 minute mile pace)

108

Calories ConsumedCalories Consumed

Food Item Calories Consumed

10 M & Ms 341 Can of Coke 145

1 Pepperoni Hot Pocket 530

**Based on a 130 pound person**

Balancing Calories (2)Balancing Calories (2) In an adventure race, each lap have students In an adventure race, each lap have students

eat 1 M & M and perform the designated eat 1 M & M and perform the designated activity for the 155 pound category. activity for the 155 pound category.

Lap # ActivitySeconds to burn the calories from 1

M&M

130 lbs 155 lbs 190 lbs

2 Fast Ballroom Dancing 50 42 34

3 Moderate Jump Rope 27 23 19

4 Playing Frisbee 92 77 63

Recommended Activity Recommended Activity Each WeekEach Week

Students record Students record activity log outside activity log outside P.E.P.E.

Class records Class records activity log during activity log during P.E.P.E.

Monday Sport Unit (recreational activity)

Tuesday Fitness Day: Strength, Cardio, and Flexibility

Wednesday

Sport Unit (recreational activity)

Thursday Fitness Day: Strength, Cardio, and Flexibility

Friday Sport Unit (recreational activity)

Fitness Components & the Fitness Components & the FITT PrincipleFITT Principle

Have the students record a FITT log for the Have the students record a FITT log for the week. Include activity in class and outside of week. Include activity in class and outside of class. Example:class. Example:Day Fitness Component Activity

SundayMonday Cardiovascular Endurance Basketball Game

TuesdayMuscular Strength

Muscular EnduranceFlexibility

Fitness Day

Wednesday Cardiovascular Endurance Basketball Game

ThursdayMuscular Strength

Muscular EnduranceFlexibility

Fitness Day

Friday Cardiovascular Endurance Basketball GameSaturday

Skill Related Physical Skill Related Physical Fitness ComponentsFitness Components

Create a circuit course with one station per Create a circuit course with one station per skill related physical fitness component.skill related physical fitness component.

Example:Example:Skill Related Component Activity

Agility Agility Course: Hoops, ladders, tight corners, etc

Balance Yoga PosesCoordination

Power Weight Lifting or Calisthenics

Reaction Soccer Goalie: Rotate students between shooter and goalie

Speed Relay Races (small teams of 2 or 3)

Benefits of Warming UpBenefits of Warming Up Have students perform stretching fitness Have students perform stretching fitness

tests before warming up and after warming tests before warming up and after warming up.up.

Compare results and discuss the importance Compare results and discuss the importance of warming up and how it affects the body.of warming up and how it affects the body.

***Caution: Ensure students do not stretch to ***Caution: Ensure students do not stretch to the point of experiencing pain***the point of experiencing pain***

Stage of Physical ActivityStage of Physical Activity Have each student assess what stage Have each student assess what stage

they are in and what strategies they they are in and what strategies they should use to get to the next level.should use to get to the next level.

(See “Strategies for Each Stage of (See “Strategies for Each Stage of Physical Activity” PowerPoint)Physical Activity” PowerPoint)