Physical Fitness

PHYSICAL FITNESS     1

.Physical Fitness

Unit Plan

Levi R. Elsberry

Alliant University

EDU 6828

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Proposal

In my Physical Education class we will be focusing on the 5 components of physical

fitness as it pertains to one’s health and wellness. Those components consist of cardiovascular

endurance, muscular strength, muscular endurance, flexibility, and body composition. While in

High School, student’s bodies are constantly growing and maturing. These students, from the 9

th

through 12

th

grade, ages ranging from 14 to 18, need to understand the importance of physical

fitness and how it can have a vital impact on their lives. This topic is very crucial for students at

this age because it will give them the tools in their young adult life to practice health y habits in a

society where living an obese lifestyle is the norm. The objective of this unit through the next

two weeks of this course is to be able to define the 5 components of physical fitness and how

they can be used to implement a training program to practice living a healthy lifestyle. By the

end of the course, each student will have the tools to construct a personalized fitness program

that they can use to help promote health and wellness in their everyday life. Each of the 5

components will be covered for two days of the class throughout the two week class. The

schedule will go as followed: Day 1 and 2: Cardiovascular endurance, Day 3 and 4: Muscular

strength, Day 5 and 6: muscular endurance, Day 7 and 8: flexibility, Day 9 and 10: body

composition. Each lesson will be composed of definitions and common practices that relate to

each component. The students will create a personalized training program that will illustrate all 5

components of physical fitness. The students will also present their program to the rest of the

class and they will all compare their work. In my lesson plans I will conduct videos to help give

the students visualizations of all of the movements and activities. The videos will be

incorporated with my PowerPoint presentations with all of the material for the lesson. My

instruction will promote personalized learning because I will be assisting each student with

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developing a training program with the activities that they enjoy. Each student will have a

training plan that is unique to them. This course will help students gain a better understanding of

the importance of health and wellness and how it can pertain to their lives.

Week 1

Lesson 1: Physical Fitness and Cardiovascular Endurance

Standard(s)  1.  Students will understand the general overview of

Physical Fitness and the 5 components that make up

Physical Fitness

2.  Students will understand that Cardiovascular

Endurance, Muscular Strength, Muscular Endurance,

Body Composition, and Flexibility are the 5

components of Physical Fitness.

3.  Students will be able to describe the first category of

Physical Fitness, Cardiovascular Endurance.

Objective(s)  1.  Students will relate the 5 components of Physical

Fitness to their own lives, and emphasize on what

needs improvement

2.  Create personal goals for the end of the unit

3.  Describe Cardiovascular Endurance and the activities

that pertain to it

Materials

PowerPoint presentation

Instructional Strategy  1.  Students will share examples of Physical Fitness in

their lives.

2.  Have a Health Professional Guest Speaker talk to the

class about the importance of Physical Fitness.

3.  Give PowerPoint Presentation to inform students about

Physical Fitness and Cardiovascular Endurance.

4.  Ask students questions throughout the introduction and

presentation.

5.  Give the students visual examples of different practices

for Cardiovascular Endurance

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Assessments

Students will take a pop quiz at the end of the class regarding a

general overview of Physical Fitness, Cardiovascular

Endurance, and the activities categorized under Cardiovascular

Endurance.

Reflection

Students will have the opportunity to reflect about what

Physical Fitness means to them and how they use it throughout

their daily lives. Students will discuss the importance of

Physical Fitness and how it is crucial for living a healthy

lifestyle.

Lesson 2: Cardiovascular Endurance

Standard(s)  1.  Students will understand the importance of

Cardiovascular Endurance, and how it can have a

positive effect on one’s health.

2.  Students will participate in the 1 mile run

Objective(s)  1.  Students will be able to explain why the 1 mile run

increases one’s Cardiovascular Endurance.

2.  Understand why students Cardiovascular Endurance is

important when it comes to one’s heart and overall

health

3.  Students will complete a time mile run

4.  Use the results for a baseline for personal training

program

Materials

No materials needs

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Instructional Strategy  1.  I will instruct the students that keeping proper running

form throughout the mile run will play a huge role.

2.  Students will understand that they will need to keep a

pace that will reach their target rate.

3.  I will explain to the students that maintaining a steady

breathing routine will help keep oxygen flowing to the

muscles.

4.  Students will properly warm up for the mile run

5.  Students will run a timed mile and record their time for

future reference.

6.  I will have the students perform a cool down lap after

the test.

Assessments

Students will use a Standardized Mile Run table that is

categorized by gender and age. The students will be able to

assess their current standing and create a personal goal for their

personal training program.

Reflection

Students will be able to reflect on their times, and come up

with possible practices to strengthen their current

Cardiovascular Endurance.

Lesson 3: Muscular Strength

Standard(s)  1.  The student will understand and comprehend the

importance of living a healthy lifestyle by performing

the various aspects of Physical Fitness.

2.  Students will engage in the discussions and take notes

through the PowerPoint

Objective(s)  1.  Students will understand Muscular Strength and how it

pertains to Physical Fitness.

2.  Students will be able to define, categorize different

activities, and differentiate between Muscular

Endurance. 

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Materials

PowerPoint presentation, Handout on Muscular Strength

Instructional Strategy  1.  I will give students real life examples of Muscular

Strength before starting the PowerPoint.

2.  Students will share the activities that they perform in

their daily lives as it relates to Muscular Strength

3.  Students will engage and ask questions throughout the

PowerPoint Presentation.

4.  At the end of the discussion students will take part in a

classroom discussion regarding the information from

the presentation.

5.  I will close the class with a 5 minute question period

where students can ask questions about the lesson.

Assessments

Students will be graded on participation in the discussion about

Muscular Strength at the end of the presentation. Each student

will engage in this activity to help further their understanding

of Muscular Strength.

Reflection

Students will be able to reflect during the discussion at the end

of the class. This will give them the opportunity to show their

mastery of Muscular Strength and Physical Fitness.

Lesson 4: Muscular Strength (cnt.)

Standard(s)  1.  The student will understand and comprehend the

importance of living a healthy lifestyle by performing

the various aspects of Physical Fitness.

2.  Identify the proper techniques of performing the

Olympic Bench Press. The proper technique will ensure

safety throughout the exercises.

3.  Analyze how they can build up their muscular strength

by evaluating their results.

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Objective(s)  1.  The student must understand the importance of

Muscular Strength as it pertains to Physical Fitness.

2.  The student will understand what Muscular Strength

means and how it can be achieved.

3.  The student will be able to relate Muscular Strength to

the other 4 components of Physical Fitness (i.e

Cardiovascular Endurance, Muscular Endurance,

Flexibility, and Body Composition).

Materials

An Olympic Bench Press rack with weights

Instructional Strategy  1.  Hook— Students must understand how to properly

perform the Bench Press. A student will

demonstrate in front of the class under my

instruction. The student will lay flat on his/her

back, and have their knees bent at a 90 degree angle

to allow their feet to come in contact with the

ground. The student will then extend their arms to

grab the bar above them. Their grip should be just

outside of shoulder width. Once the student is

ready, I will assist with lifting the bar off of the

rest, and allow for the student to begin the test.

Once the student has the bar off of the rest, the

student must lower the bar at a controlled speed to

their chest. Once the bar has reached the chest they

should extend their arms, pushing the bar back up

to the beginning positon.

2.  Students must understand that maintaining oxygen

to the muscles while performing the lift is crucial.

The student should breathe in while the bar is

coming down towards their chest, and then they

must exhale while they push the bar back up.

3.  Each student performing the Bench Press will have

another student spotting them. The spotter is

responsible for helping the lifter with counting their

repetitions, and assist them if they cannot perform

the lift due to fatigue.

4.  Before the test has begun, students must properly

warm up. The students will do their routine warmup and then do a specialized warm-up for the Bench

Press. The students will do push-ups, 3 sets of 10,

to be properly warmed up for the Bench Press Test.

5.  Closure—Students will be able to compare their

results and use them to develop a program to help

strengthen their Physical Fitness when it comes to

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Muscular Strength.

Assessments

Students will perform as many reputations on the Bench Press

as they can in a minute. The amount of repetitions will be

charted for the students to be able to compare their results to

the standards. One repetition is counted when the bar touches

the chest of the student and is returned back to the up position.

Reflection  Each student will be able to conclude what they have learned

about Muscular Strength and how it pertains to Physical

Fitness. They will be able to demonstrate certain activities that

will strengthen the muscles in their body. Students will also be

able to compare Muscular Strength to the other components of

Physical Fitness and they will be able to use these components

to promote a healthy lifestyle.

Lesson 5: Muscular Endurance

Standard(s)  1.  The student will understand and comprehend the

importance of living a healthy lifestyle by performing

and comprehending the various aspects of Physical

Fitness.

2.  Students will engage in the class discussions, activities,

and take notes throughout the PowerPoint Presentations

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Objective(s)  1.  Students will be given the tools to properly define

Muscular Endurance and describe different activities

that will help one obtain Muscular Endurance.

2.  Students will be able to define, categorize different

activities, and differentiate between Muscular Strength.

Materials

PowerPoint presentation, Handout on Muscular Endurance

Instructional Strategy  1.  I will take the first 5 minutes of the class to stress that

Muscular Endurance and Muscular Strength are closely

related, but they are different.

2.  I will brief the students about Muscular Endurance in a

PowerPoint just like previous lessons.

3.  I will engage the students by asking questions

throughout the presentation and create videos that give

the students visuals.

4.  At the end the presentation by giving the students a

chance to share activities that they use in regards to

Muscular Strength.

5.  I will close the class with a 5 minute question period

where students can ask questions about the lesson and

previous lessons throughout the week.

Assessments

Students will take a short 20 question quiz about the 3

components covered in week one. The quiz will consist of

multiple choice regarding the material covered, definitions,

matching, and two essay questions about what they have

learned about Physical Fitness thus far.

Reflection

Students will be able to reflect during the class by the

questions I ask them. I will be sure to engage each student so

that they feel important. I want my students to feel comfortable

with sharing their stories.

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Week 2

Lesson 6: Muscular Endurance (cnt.)

Standard(s)  1.  The student will understand and comprehend the

importance of living a healthy lifestyle by performing

the various aspects of Physical Fitness.

2.  Identify the proper techniques of performing the

Olympic Bench Press. The proper technique will ensure

safety throughout the exercises.

3.  Analyze how they can build up their muscular

endurance by evaluating their results.

Objective(s)  4.  The student must understand the importance of

Muscular Endurance as it pertains to Physical Fitness.

5.  The student will understand what Muscular Endurance

means and how it can be achieved.

6.  Students will be able to compare and contrast Muscular

Endurance and Muscular Strength.

7.  Students will need to emphasized the importance of a

spotter due to safety.

Materials

An Olympic Bench Press rack with weights

Instructional Strategy  6.  Hook— Students must understand how to properly

perform the Bench Press. A student will

demonstrate in front of the class under my

instruction. The student will lay flat on his/her

back, and have their knees bent at a 90 degree angle

to allow their feet to come in contact with the

ground. The student will then extend their arms to

grab the bar above them. Their grip should be just

outside of shoulder width. Once the student is

ready, I will assist with lifting the bar off of the

rest, and allow for the student to begin the test.

Once the student has the bar off of the rest, the

student must lower the bar at a controlled speed to

their chest. Once the bar has reached the chest they

should extend their arms, pushing the bar back up

to the beginning positon.

7.  Students must understand that maintaining oxygen

to the muscles while performing the lift is crucial.

The student should breathe in while the bar is

coming down towards their chest, and then they

must exhale while they push the bar back up. 

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8.  Each student performing the Bench Press will have

another student spotting them. The spotter is

responsible for helping the lifter with counting their

repetitions, and assist them if they cannot perform

the lift due to fatigue.

9.  Before the test has begun, students must properly

warm up. The students will do their routine warmup and then do a specialized warm-up for the Bench

Press. The students will do push-ups, 3 sets of 10,

to be properly warmed up for the Bench Press Test.

10. Closure—Students will be able to compare their

results and use them to develop a program to help

strengthen their Physical Fitness when it comes to

Muscular Strength.

Assessments

Students will perform the same Bench Press test that was

performed during the Muscular Strength lesson. The only

difference between the tests is that the students will use a

lighter weight, and do as many repetitions as they can until

failure.

Reflection  Students will be able to reflect back on their results from the

test and use them to create a goal for their training program.

They can also use these results to help show the difference

between Muscular Strength and Muscular Endurance.

Lesson 7: Body Composition

Standard(s)  1.  The student will understand and comprehend the

importance of living a healthy lifestyle by performing and

comprehending the various aspects of Physical Fitness.

2.  Students must understand that information about one’s

Body Composition will and should be kept confidential.

Objective(s)  1.  Students will understand that Body Composition is

arguably one of the most important component of

Physical Fitness and the overall health of individuals.

2.  Students understand different techniques to calculating

their Body Composition

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3.  Students will be able to describe the benefits of having

a health Body Composition.

Materials

Skin-Fold Calipers, BMI Chart, PowerPoint Presentation

Instructional Strategy  1.  Students will be briefed about Body Composition by

listening to a PowerPoint Presentation.

2.  Students will be encouraged to keep information

regarding the component confidential.

3.  Students will ask questions as they come up throughout

the presentation.

4.  I will use a volunteer, that doesn’t mind having their

information being shared to the class, to demonstrate

how to use the skin-fold calipers and BMI Chart.

5.  Students will then use the two tests to measure their

Body Composition.

6.  I will walk around the classroom, helping the students

with the two tests.

Assessments  Each student will be able to use the findings from the two tests

and compare them to the Standardized Charts for their gender

and age. I will not ask them to share their information, but they

will be able to use this information to help make a personal

goal that they can use for their Personal Fitness training

program.

Reflection  Students will take the time at the end of the class to reflect on

the importance of Body Composition and how it plays a

detrimental role in living a healthy lifestyle.

Lesson 8: Flexibility

Standard(s)  1.  The student will understand and comprehend the

importance of living a healthy lifestyle by performing

and comprehending the various aspects of Physical

Fitness.

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2.  Students need to understand the importance of safety

when performing flexibility exercises. A student can

pull a muscle if they are not stretching correctly

Objective(s)  1.  Students will be able to understand the importance of

Flexibility and how it is beneficial for their joint and

muscle health.

2.  Students will be able to practice and demonstrate

flexibility exercises to their peers.

Materials

PowerPoint Presentation

Instructional Strategy  1.  At the beginning of the class, students will be able to

share if they do any flexibility exercises, and

demonstrate them to the class if that is the case.

2.  After that, I will inform the students the importance of

flexibility by presenting my PowerPoint.

3.  Students will stay engaged by asking questions

regarding the material.

4.  I will inform the students the different exercises and the

safety precautions that they need to take when

practicing the exercises.

Assessments  Students will pair up with a partner and practice all of the

movements that were covered in the PowerPoint. Students will

be assessed on their ability to perform the different exercises.

They will use the Flexibility Standardized Charts to assess

their findings.

Reflection  Students will discuss as a class the importance of Flexibility

and how they can improve it. They will use their findings to

conduct their fitness programs at the end of the unit.

Lesson 9: Training Program and Conclusion

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Standard(s)  1.  Student must use the activities and material covered in

the unit to conduct a personal fitness program that they

can use to help better their overall health and wellness.

Objective(s)  1.  Student will take their goals from all the assessments

and conduct a personal training program.

2.  Students will understand the importance of goal setting

in terms Physical Fitness.

3.  Students will be able to understand all of the categories

of Physical Fitness and how it plays a role in their own

lives.

Materials

Personal Training Program example handout

Instructional Strategy  1.  Students will receive a templet training program that

can be tailored to fit their goals.

2.  Each student will use their goals to conduct this

program.

3.  I will explain to the student the importance of having a

fitness program to better their health and wellness.

4.  The fitness program needs to include all 5 categories of

Physical Fitness.

5.  Students will be encourage to step outside of the box

and make the programs unique to themselves.

6.  I will close the class with any questions they have

about all of the material covered throughout the unit.

Assessments

On the 10

th

day of class, each student will conduct an in-class

presentation. This presentation will show their mastery of

Physical Fitness.

Reflection  .

Students will be able to reflect back on all of their results and

goals to produce a training program that is unique to

themselves. Each student will gain further understanding of

Physical Fitness by creating this program.

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Lesson 10: In-Class Presentations:

Each student will have the opportunity to prove their mastery of Physical Fitness by conducting

an in-class presentation. This presentation will be 5-7 minutes long, where they will describe

each of the 5 categories of Physical Fitness in full detail. They will need to provide definitions,

activities, and examples in their lives that they perform Physical Fitness. It will be at this time

the students share their Personal Fitness Program to the class. Students will have to answer

questions that I ask them at the end of their presentation. These student presentations will

conclude our Physical Fitness Unit, and they will have been given the tools to live a healthy

lifestyle.