1. Examples of Incorporating Fitness Concepts

2. Understanding Intensity Levels
Perform each activity in class for 5 minutes. Have students record heart rate after each activity and how tired they feel on a 1-10 scale.
Discuss benefits and recommendation for each level.
Example:
Intensity Level
Activity
Recorded Heart Rate
Feeling 1-10
Low
Moderate
Vigorous

3. 10,000 Steps
Have students wear a pedometer every day in class for one week.
Each day have the students engage in different activities, from low intensity to high intensity (ie. Running the mile) and record how many steps they took.
Example:
Day
Activity
Steps Taken
Monday
Skill Instruction
Tuesday
Net Game
Wednesday
Aerobic Activity
Thursday
Invasion Game
Friday
Running the Mile

4. Balancing Calories
Have students eat a food product and then perform an activity equivalent in calories
Calories Burned during Activity
Calories Consumed
Activity/Time
Calories Burned
(per 10 minutes)
Softball or Baseball 49
Aerobics 64
Running
(9 minute mile pace)
108
Food Item
Calories Consumed
10 M & Ms 34
1 Can of Coke
145
1 Pepperoni Hot Pocket
530
**Based on a 130 pound person**

5. Recommended Activity Each Week
Class records activity log during class
Students record activity log outside class
Monday
Sport Unit (recreational activity)
Tuesday
Fitness Day: Strength, Cardio, and Flexibility
Wednesday
Thursday
Friday

6. Fitness Components & the FITT Principle
Have the students record a FITT log for the week. Include activity in and outside of class. Example:
Day
Fitness Component
Activity
Monday
Cardiovascular Endurance
Basketball Game
Tuesday
Muscular Strength
Muscular Endurance
Flexibility
Fitness Day
Wednesday
Thursday
Friday

7. Skill Related Physical Fitness Components
Create a circuit course with one station per skill related physical fitness component.
Example:
Skill Related Component
Activity
Agility
Agility Course: Hoops, ladders, tight corners, etc
Balance
Yoga Poses
Coordination
Power
Weight Lifting or Calisthenics
Reaction
Soccer Goalie: Rotate students between shooter and goalie
Speed
Relay Races (small teams of 2 or 3)

8. Benefits of Warming Up
Have students perform stretching fitness tests before warming up and after warming up.
Compare results and discuss the importance of warming up and how it affects the body.
***Caution: Ensure students do not stretch to the point of experiencing pain***

9. Stage of Physical Activity
Have each student assess what stage they are in and what strategies they should use to get to the next level.
See our Activity Promotion and Adherence page in our Effective Teaching Strategies section.