Examples of Incorporating Fitness Concepts

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Examples of Incorporating Fitness Concepts
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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
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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
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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
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Recommended Activity Each Week

• Students record activity log outside class

• Class records activity log during class

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)
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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
Sunday
Monday Cardiovascular Endurance Basketball Game
Tuesday Muscular Strength Muscular Endurance Flexibility Fitness Day
Wednesday Cardiovascular Endurance Basketball Game
Thursday Muscular Strength Muscular Endurance Flexibility Fitness Day
Friday Cardiovascular Endurance Basketball Game
Saturday
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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)
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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

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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 Page in our Effective
  Teaching Strategies section.