Teacher Name: Lauren DiBarba
Unit: Personal Fitness: Cardiovascular Endurance & Weight Training
Grade Level: 11-12
Average # of Students Per Class: 24
Length of Class: 40 minutes
Number of Lessons: 5
Skill Theme(s) in Unit:
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●
●
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Aerobic Capacity
Body Composition
Flexibility
Muscular Endurance
Muscular Strength
Goals of Unit:
Psychomotor:
1. The student will be able to demonstrate proper flexibility techniques by consistently
participating in yoga lessons.
2. The student will be able to demonstrate correct weight lifting technique to increase muscular
strength and endurance.
3. The students will be able to achieve target heart rate by participating in different aerobic
exercises for at least 20 minutes.
Cognitive:
1. The student will be able to evidence knowledge of overload and specificity principles by
completing a fitness log for all components of fitness.
2. The students will evidence knowledge of the FITT principle by completing a fitness log
documenting frequency, intensity, type and time.
3. The student will be able to create a healthy meal plan appropriate for age, gender, weight, and
activity frequency by completing a daily food log for three days.
Affective:
1. The student will be able appreciate their personal fitness level by reflecting on the progress of
their fitness log in a reflection journal.
2. The student will be able to respect all equipment in fitness facilities by cleaning up the area
before moving onto the next station.
3. The student will be able to appreciate the progress of their fitness levels by using S.M.A.R.T.
goal setting.
Standards:
National:
○
Standard 1: Demonstrates competency in motor skills and movement patterns
needed to perform a variety of physical activities.
○
Standard 2: Demonstrates understanding of movement concepts, principles,
strategies, and tactics as they apply to the learning and performance of physical
activities.
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Standard 4: Achieves and maintains a health-enhancing level of physical fitness.
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Standard 5: Exhibits responsible personal and social behavior that respects self
and others in physical activity settings.
PA:
○
10.4.12.A.: Evaluate and engage in an individualized physical activity plan that
supports achievement of personal fitness and activity goals and promotes life-long
participation.
○
10.4.12.B.: Analyze the effects of regular participation in a self-selected program
of moderate to vigorous physical activities.
• social
• physiological
• psychological
○
10.4.12.D.: Evaluate factors that affect physical activity and exercise preferences
of adults.
• personal challenge
• physical benefits
• finances
• motivation
• access to activity
• self-improvement
o 10.4.12.E.: Analyze the interrelationships among regular participation in physical
activity, motor skill improvement and the selection and engagement in lifetime
physical activities.
o 10.4.12.F.: Assess and use strategies for enhancing adult group interaction in
physical activities.
• shared responsibility
• open communication
• goal setting
o 10.5.12.A.: Apply knowledge of movement skills, skill-related fitness and
movement concepts to identify and evaluate physical activities that promote
personal lifelong participation.
o 10.5.12.D.: Incorporate and synthesize knowledge of exercise principles, training
principles and health and skill-related fitness components to create a fitness
program for personal use.
Overall Unit Information:
The personal fitness unit plan has been created to teach students about all the different aspects of
fitness. It will expose them to different types of activities that they can use to achieve their
fitness goals. At the end of the unit, students should have a better understanding of fitness and
their own personal level of fitness. Students will also have experienced many different types of
fitness activities that they can use to in their own lifelong fitness plan. Below are the facilities,
equipment, technology, and safety to ensure proper execution of this unit.
Facilities I will use:
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Weight Room
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Gymnasium
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Indoor/Outdoor Track
Equipment I have available:
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Variety of free weights
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Variety of weight machines
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Variety of cardio machines (air bikes, ellipticals, treadmills)
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Heart Rate Monitors (1 per student)
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Pedometers (1 per student)
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Stopwatches (1 per student)
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Yoga Mats (1 per student)
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Stereo System (1)
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Jump Ropes (1 per student)
Technology and/or other Media I will use:
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Heart Rate Monitors
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Pedometers
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Screen Projector
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PowerPoint
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Computer
Important Safety Concerns/Rules:
1. Use weight machines appropriately. If a student does not feel comfortable with a machine,
they should ask the teacher to demonstrate proper use of the machine.
2. Students will utilize spotters when using free weights to ensure safety.
3. Students must place weights on the ground in between sets. Do not drop them!
4. Students must clean up their station and return all equipment to its proper place before
moving onto the next station.
5. At the end of class, all students must assist in cleaning up all equipment.
6. Students should always start a lightweight and go up, rather than starting at a large weight.
This will decrease the likelihood of injury.
7. Remove all jewelry and loose clothing and tie up long hair to prevent getting caught in
machines.
8. When using cardio machines the student must make sure it is set at an appropriate speed for
them.
9. If students are feeling dizzy from exercising they must let the teacher know immediately.
10. Students will not do exercises that cause them pain whether it is when weight lifting, on the
cardio machine, or performing yoga poses.
Block Plan:
Lesson Plan
1 of 5
Activities:
In Gym:
Introduction to
Fitness Unit
Lesson
- Body
Composition
(Lecture)
- Calculate BMI
(Worksheet)
- Goal Setting Goals for Unit
(Lecture/Worksh
eet)
- Fitness Logs
(Lecture about
Project)
- Daily Food
Logs (Lecture
about Project)
Lesson Plan
2 of 5
Activities:
In Gym:
Aerobic
Capacity
- Heart Rate
Monitor
Introduction (All
students put one
on.)
- IA: Jump Ropes
- Activity #1:
Mini Fitness
Class
- Activity #2:
Soccer
- Activity #3:
Handball
- Cool Down:
Basic Stretching
* Students will
rotate through all
three activities.*
Lesson Plan
3 of 5
Activities:
In Gym:
Aerobic
Capacity/Flexibi
lity
- Heart Rate
Monitor
Introduction (All
students put one
on.)
- IA: Cardio
Machines
- Activity #1:
Fitness Class
- Activity #2:
Yoga
*The first half of
the class the
students will
participate in a
fitness class and
the second half
the students will
participate in
yoga.
Lesson Plan
4 of 5
Activities:
In Weight
Room/Gym:
Muscular
Strength &
Endurance/Flexi
bility
- Heart Rate
Monitor
Introduction (All
students put one
on.)
- IA: Cardio
Machines
- Activity:
Weight Room:
Rotate through 9
different stations
- 3 on arms, 3 on
legs, 3 on core
- Cool Down:
Yoga
Lesson Plan
5 of 5
Activities:
In Weight
Room/Gym:
Aerobic
Capacity and
Muscular
Strength &
Endurance/Flexi
bility
- Heart Rate
Monitor
Introduction (All
students put one
on.)
- IA/Activity #1:
Cardio Machines
(20 mins in target
heart rate zone)
- Activity #2:
Weight Room (5
stations)
- Cool Down:
Yoga
Objectives:
P: The student
will be able to
calculate BMI by
using their
measured height
and weight.
Objectives:
P: The student
will be able to
achieve their
target heart rate
for 20 minutes by
participating in
all three activity
stations.
Objectives:
P: The student
will be able to
show proper
stretching
technique by
participating in
the yoga portion
of class.
Objectives:
P: The student
will be able to
demonstrate
proper lifting
technique for all
leg, arm and core
stations by
performing
Objectives:
P: The student
will be able to
reach their target
heart rate zone
before using
proper technique
on chosen lifting
stations.
C: The student
will evidence
knowledge of
proper nutrition
by completing a
daily food log
appropriate for
age, gender,
activity level and
weight.
A: The student
will appreciate
their individual
energy balance
by completing a
food log and
setting fitness
goals.
Assessment
Completed
Fitness
Introduction
Packet by turning
in BMI
Calculation and
Goal Setting
Worksheet
C: The student
will understand
how to calculate
their heart rate
manually after
instant activity,
all activities and
cool down by
completing the
heart rate
worksheet.
A. The student
will use honesty
and respect when
reporting their
target heart rate
time to the
teacher.
Assessment
Complete Heart
Rate worksheet
Report target
heart rate time to
teacher - must be
at least 20
minutes recorded
on HR monitors.
C. The student
will understand
the importance of
cool down by
measuring their
heart rate before
and after yoga.
correct lifting
form.
C: The student
will understand
the concept of
repetitions and
sets by
completing
A: The student
fitness lifting log
will keep an open and partner
mind during yoga assessment sheet.
lesson by
participating in
A: The student
all yoga poses.
will respect all
lifting equipment
by placing in
their proper place
when finished.
Assessment
Complete Heart
Rate worksheet
before and after
yoga.
Write reflection
after yoga
portion of class.
Discuss change
in mood or
energy. Also
discuss likes and
dislikes of yoga.
Assessment
Complete fitness
log with
repetitions and
sets of each
lifting station.
Complete partner
assessment paper
to check proper
form and
technique.
Assessment:
Psychomotor:
- Partner Assessment Checklist (proper lifting technique)
- Target heart rate zone (at least 20 minutes)
Cognitive:
- Fitness log
- Nutrition log
C: The student
will evidence
knowledge of all
fitness
components by
completing their
fitness log and
reflection
journal.
A: The student
will appreciate
their fitness
progress by
analyzing their
fitness log and
reflecting on
their progress
throughout the
unit.
Assessment
Report target
heart rate zone to
teacher - at least
20 minutes.
Complete all
fitness logs and
reflection journal
entries for
assessment by
teacher.
- Goal setting worksheet
- BMI calculation
- Heart rate worksheet
Affective:
- Reflection journal
- Yoga reflection
- Goal setting worksheet
Reflection:
This unit plan was created as a unit that I would teach if I had the opportunity to teach the
entire personal fitness unit in a week. After my personal fitness unit experience at the high
school, even though it is a four and a half week unit, I feel as though they get absolutely nothing
out of it. I only worked with this class about four times before it was time to switch units. I was
so upset about how the unit was done that I thought of new ways to fix it. There is no reason
why students should be riding air bikes for forty minutes every cardio day and be left on their
own to lift in the weight room. This is not safe and the students are not learning the importance
of personal fitness. In this one week unit plan that I created it exposes them to more things than
the students have ever seen. I believe a personal fitness unit more like this would keep the
students engaged and interested. This type of unit plan would also expose them to all different
types of personal fitness and give them an idea of how different types of personal fitness can be
utilized.
After creating and looking back over the unit I believe this unit does a good job of
aligning all unit goals, lesson content, and lesson objectives. The unit progression flows and
builds off of previous lessons. All of the psychomotor, cognitive, and affective unit goals were
met during this unit. Each goal was either met by one or more lessons. For the majority of the
time these goals were the main focus of the lesson and for other lessons they were addressed.
They aligned nicely and there were assessments to match the unit goals. This would allow me to
have hard evidence to see if the students would have met the unit objectives. For every lesson
there were both formal and informal assessments. By using both types of assessment it would
make sure that students were achieving all the goals that were set for them. This unit would also
be very successful because it incorporates nutrition into it as well. The students have to keep
fitness and food logs which would allow them to track their physical activity level and food
intake. By having them create a goal sheet they have something to work towards throughout the
unit and beyond. This is setting them up for wanting to be physical activity outside of physical
education as well. By incorporating these skills there is co-curricular learning taking place
between health and physical education!
Since I did not actually teach these lessons these are just thoughts of how I would create a
unit; I do not have any specific changes that I would make. The only changes I could see making
at this time would be including some sort of cardio fitness circuit to get the students off the
machines and doing something different. Since I did this in one class and they really enjoyed it
and liked the challenge. This would expose them to even more aerobic activities as well as
incorporate all other aspects of fitness as well. Since the unit could be up to four and a half
weeks the students could continue to spend time in both the weight room and doing cardio. This
way the students would not be getting bored of just one thing and every day they would come to
class and be learning something different about personal fitness. Not only would the students be
learning about personal fitness, but they would be getting in shape as well. If the forty minutes
was utilized appropriately every day the student would be getting an actual workout in during
physical education. After all in physical education we want our students to be as physically
active as possible and a well-planned personal fitness gives the opportunity for just that.
Overall, I think this would a unique unit and worth giving a try. After implementing a
unit like this I would have a better idea of what else would need to be changed. I believe that
getting student feedback about units, especially a unit like personal fitness, will help teachers
create a much stronger and more engaging unit. Instead of students dreading having to work out
they will be more motivated to because they will have learned unique ways to that are much
more appealing to them.