Fitness Curriculum for 9th &
10th Grade Girls
Create an innovative and fun
fitness regime that will challenge
and motivate your students.
Health Related Fitness Components
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Body Composition: cardio respiratory endurance exercises burns calories at the
highest rate per minute. Resistance training builds muscle which increases
metabolic rates for a greater calorie burn.
Cardiovascular Endurance: running, fitness walking, aerobic dance, stair and
bench run ups, basketball, swimming, cycling, water aerobics, soccer, lacrosse.
Related to health of cardio respiratory system.
Flexibility: stretching and yoga. Puts joints through a wide range of motion.
Muscular Endurance: calisthenics, push- ups, pull- ups, abdominal curls,
weight training with light weights and high repetitions. The movement of
muscles without becoming fatigued.
Muscular Strength: resistant training with weight machines, free weights,
elastic bands, and gymnastics.
Helen Wade
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Why Heart Rate Range is Important
• Cardio respiratory endurance
• The most important fitness component is cardio respiratory endurance,
the ability of the heart, blood vessels and lungs to deliver oxygen to the
working muscles and to remove waste products during vigorous
physical activity. Cardio respiratory endurance is expressed in terms of
your maximal oxygen uptake, the greatest amount of oxygen that can
be used by the body during intense exercise. This is the best indicator
of physiological well – being. Research shows that vigorous exercise is
needed to keep the heart healthy, prevent heart disease and live at the
peak of health.
Helen Wade
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Determining Your Heart Rate Range
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The target heart rate represents the intensity level at which you should
exercise to produce cardio respiratory benefits. This amount of exercise
(overload) is enough to condition the heart, lungs and muscles but is not
overly strenuous. Monitoring intensity during a workout is done by
measuring the heart rate. For fitness to occur your heart rate must be raised
to approximately 60% of the difference between the resting and maximal
heart rates. An increase in heart rate equal to 80% of the difference between
resting and maximal rates is a reasonable upper intensity level for most
exercisers.
Lesson: Students will determine their Training Heart Rate Range using the
Karvonen Method.
Training Heart Rate (THR)=(maximal heart rate (MHR)- resting HR x
intensity%= working heart rate.
Resting HR = count your pulse at rest for 60 seconds.
When estimating your target heart rate range, you must first establish two
factors:
Helen Wade
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Heart Rate(cont)
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Your age: __________
Your resting heart rate (RHR): __________
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Use the above numbers in the following formula:
A.
220 - __________ = ______________________________
(Your age)
(Estimated maximal heart rate (MHR)
B. __________ - _______________ = ___________________
(MHR)
(Resting heart rate)
(Heart rate reserve)
C. __________ X.60 = _______________ + __________ = __________________
(HR reserve)
(Lower intensity)
(Resting HR) (Lower target HR)
D. __________ X .90 = ______________ + __________ = ___________________
(HR reserve)
(Higher intensity) (Resting HR) (Higher target heart rate)
E. Target heart rate range is ___________________ to _________________
(Lower target HR)
(Higher target HR)
Helen Wade
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Exercise and Heart Rate
•Lesson: To demonstrate how exercise affects heart rate.
•What you will need: You will use stopwatch to take a heart rate count for each of these activities. Use heart rate
monitors if possible. Time for 6 seconds start counting beats with a zero add a zero to the number.
Beats per minute
•Record resting heart rate.
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•Take normal heart rate while sitting.
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•Warm up by doing 5 minutes of yoga.
•Take heart rate after stretching.
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•Fitness walk for 5 minutes.
•Take heart rate after fitness walking.
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•Jog to a medium music beat for 5 minutes.
•Take heart rate after jogging.
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•Run very fast for 6 laps of the gym.
•Take heart rate after running fast.
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•Cool down to a slower music beat for 5 minutes.
•Record heart rate after cool down.
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•From this demonstration I learned that: ____________________________
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Body Composition/Physical Appearance Benefits
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Reduced body fat %.
Increased lean body mass.
Firmer, more toned muscles.
• Psychological benefits
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Enhanced sense of well-being, resulting in increased energy, alertness and vitality.
Increased sense of self discipline.
Reduced state of anxiety.
Improvement in the quality of sleep.
Reduced symptoms of mild depression
Improved level in memory and learning.
Feeling of relaxation.
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Female body mass index norms
Female body fat% norms
Age
14-24
Age
14-24
Excellent
20%
Essential fat
10-12%
Good
22%
Athletes
14-20%
Fair
25%
Fitness
21-24%
Poor
30%
Acceptable
25-31%
Very Poor
<30%
Obese
<32%
Based onAmerican Council on Exercise
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Why Exercise?
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Increased sense of well being and self-esteem, resulting in increased energy, alertness, and vitality.
Increased sense of self-discipline
Reduction in stress
Improved quality of sleep
Decreased level of depression
Improved brain function
Feeling of relaxation
Weight control
Suppress appetite
Increase in lean body tissue
More toned appearance
Injury prevention
Lower resting heart rate
Improved heart efficiency
Increased oxygen capacity of the blood
Greater endurance during exercise
Improved performance
Reduction in blood pressure
Quicker recovery to resting heart rate after vigorous activity
Fewer illnesses and death due to chronic heart disease
Increase in bone density
Lowers risk of some cancers and diabetes
Increase in flexibility
Helen Wade
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Why Do My Students Enjoy P.E. Class?
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Have fun and participate in many different activities
Enjoy socialization with their friends
Stay in shape and look good
Learn workouts that they can do at home and teach their parents and friends
Feel fit and healthy
Emphasis is on individual activity and personal goals, and to a lesser extent
on competition
Class is not taken over by the more skilled
Learn new games and activities so all begin on a level playing field
Succeed at their own level
Stress that a lower score is not a reflection of their self worth
I play modern music which engages the students
Talk about current health and fitness research which explains the need to
keep fit
Helen Wade
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Scheduling
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We participate in P.E. class four days a week, fifty minute blocks with
one extended period of one hour and ten minutes.
Three classes are fitness, one is sports, every other week, a fitness
class becomes a health class.
Extended periods are hikes, 2.2 runs, 3 mile power walks and fitness
circuit testing.
Fitness testing occurs once a quarter with 1 mile, 2.2, 1.5 runs, 2.2
walk, fitness circuits, portfolio check and written tests.
Step aerobics, aerobics or pliometrics are usually once a week.
Calisthenics, weight training, band workouts are rotated through once a
week.
Flexibility training once every other week.
Once every 6 weeks, medicine ball workouts, balance ball workouts,
fitness video’s, orienteering and kick boxing
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Pre-class
• When the girls walk in the gym welcome them and ask how they are. It
is very important that they know you care and are interested in each one
of them. Have the activity posted by the entrance so they know what
they are participating in for the lesson.
• Write on the board what the class will entail, student tasks and goals,
which components of fitness are covered, what standard, how many
calories they will burn, what their heart rate should be and how they
will improve their health with this activity.
• Give your students something to do as soon as they walk out of the
locker room, before they officially begin class.
• At the end talk about what they did, did they achieve their individual
goal? Did they enjoy the class, did they achieve student tasks?
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Pre-class Activity Examples
Pick five activities
Do all the activities
Pick 2 cardio, 2 strength, 1 flexibility.
• Speed jump rope 100 times
• Run and touch all 4 walls of the gym
• Do 10 push-ups
• Do 20 hula-hoops
• Toss a weight ball in the air and catch it 20 times
• Try and do a handstand
• Volley 6 times in a row with a partner (paddle bats)
• Hold downward facing dog position for 10 seconds
• Throw the fitness dice 3 times
• Do 3 activities on the fitness mat
• When everyone is out and moving begin class
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Warm - up Fitness Activities
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Bridge Tag: One person is a catcher, when caught stand with legs apart. Can be freed by someone crawling
under legs.
Set a time limit/have two catchers. Count # of people caught.
Repeat with another two volunteers.
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Pairs Tag: Two catchers holding hands run around the gym, whomever they catch holds hands with them and
then they break off into pairs. Last girl not caught is the winner.
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Tails: One girl of two puts a band in back of her shorts. Second girl must try and pull out band. Weight over
feet, side to side movement.
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Groups of three or four: One person stands outside the circle. Have to try and tag the person in the middle.
Keep alternating the middle person. Stress side-to-side movement.
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Fox and Geese: Groups of four or five. Four geese in a line, fox has to try and catch the end goose. Stress
side-to-side movement.
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Musical Hoops: Hoops are scattered around the gym. When music starts run around outside of the gym. When
the music stops jump into a hoop, gradually keep taking hoops away until one remains. Have task cards ready
when girls are out so they are not standing around.
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Hoop Tag: One or two catchers. Spread hoops around the gym. Safe area inside the hoop but as soon as
someone comes in you have to get out.
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Workout Dice: Stand in a circle, take turns to toss the dice and see which fitness activities come up.
Helen Wade
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Fitness Activities
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Aerobics
Step aerobics
Pilate’s tape
Yoga
Calisthenics and body toning
Weight training
Flexibility training
1.00, 1.5 and 2.2 mile runs for time
Runs for fun - minimum time
Hiking
Fitness walks for time
Fitness walks for fun with weights
Circuit training
Fitness tapes
Body composition testing
Balance ball workouts
Medicine ball workouts
Tag and fitness games
Band workouts
Pliometrics
Relay races
Helen Wade
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Sample Fitness Routines
• Established routines help classes flow more naturally. These
are designed so that students can use them on their own
outside of class and share with parents and friends.
• Flexibility, Muscular endurance and cardiovascular routines
are just a few ways in which you can include health related
fitness.
• Make sure you ask them if they have performed any routines
at home, quiz them on the benefits.
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Abs, Abs, and more Abs (belly fat removal)
20 min workout
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Basic crunches x 20:
Knees bent in line with hips and
Shoulders. Lift shoulders off the
floor, elbows back, chin up.
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Basic crunches with a twist x 20 each side:
Opposite knee comes up twist elbow to knee.
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Baby mobile x 60 seconds:
Reach up with feet and hands for a pretend mobile above your head, sit on right hip and
reach, left hip and reach.
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Crossed leg crunches x 20 each side:
Assume crunch position, cross right leg over left knee. Pull chest up and bring legs towards
chest. Go in and out slowly. Repeat other side.
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Bicycle slow crunches x 30:
Lay on your back, bring your left knee to chest, right leg shoots out straight close to floor
count 4. Repeat other side.
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Elbow plank x 20 secs:
Lay on your stomach, elbows under shoulders. Body is straight and belly pushes up to spine
as hips tilt under. Toe’s and elbows are touching the floor. Build up to 1 min.
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Yoga Workout
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Mountain poses; bring hands to prayer position
Raise arms overhead
Standing forward bend
Lunge (right foot back)
Downward Facing Dog
Lunge (left foot back)
Standing forward Fold
Stand up raise arms overhead
Hands return to prayer position
(Repeat)
Mountain poses; bring hands to prayer position
Raise arms overhead
Standing forward bend
Lunge (right foot back)
Downward Facing Dog
Plank
Three counts to ground
Upward Dog
Downward facing Dog
Jump to forward Fold
Head away
Mountain pose;
Bring hands to prayer position
Raise arms overhead
Standing forward bend
Lunge (left foot back)
Downward Facing Dog
Plank
Three counts to ground
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Yoga continued
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Upward Dog
Downward facing Dog
Jump to forward Fold
Head away
Mountain pose;
(Repeatx2)
Dog/Cat tilt x 3
Childs pose (count to 20)
Downward Facing Dog
Right Foot steps in (lunge)
Warrior 1
Warrior 2
Triangle
Straddle
Warrior 2
Downward Dog
Plank
Upward Dog
Downward Dog
Repeat Sequence left footsteps in
Baby Mobile
Knees to right, arms straight chest level
(Repeat to left)
Legs straight
(Repeat)
Bicycle (hold for 5 counts each side)
Meditation 7-10 minutes
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Cardio/Strength Workout
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Warm up
Cross arms and stretch – 20
Backstroke arms – 20
Jumping Jacks – 40
Standing high kicks – 40
Head rolls – 10
Strength/cardio
Walking push-ups – 10
Squat to 90-degree angle/arms shoulder press – 20
Walking push-ups - 10
Squats and shoulder press - 20
High knees – 30
Squat thrusts -15
High knees – 30
Squat thrusts – 15
One leg up crunch – 20
Lunge back leg straight elbows squeeze back and arms straight –20
Pendulum swings elbows back and arms straight 20
Oblique twist jumps – 40
Skater jumps – 40
Oblique twist jumps – 40
Skater jumps – 40
Lay on mat arms above chest with weights legs come up & down straight – 20
But up crunches – 20
Squat to 90- degrees/arms come up in a V with weights
Double jump rope 40
Plank jacks – 20
Plank oblique twists – 30
Double jump rope – 40
Plank jacks – 20
Helen Wade
Plank oblique twists - 30
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Body Toning Workout
Arms
20 x 3
20 sec x 3
20 x 3
Stomach
20 x 3
20 x 3
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modified push-ups
plank position
reverse push-ups
basic curls
bicycle curls
palates full extension stomach
with arms and legs extended, sit up to touch toes and role back to floor
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lower stomach legs up legs out
close to ground
1 min.
plank position on elbows
Hips and bottom (repeat for each side)
20 x 3
laying on your side leg raises with
rounded back.
20 x 3
knee touches ground and heel
reaches up to the ceiling
20 x 3
stretch foot to ceiling and bend
knee to chest/repeat
20 x 3
leg extends to the ceiling press
foot 12 inches towards the ground
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Body Toning Workout (cont)
Quadriceps (repeat for each leg)
40
sitting on the floor leg slightly
bent and extended opposite leg
supporting do not lift up higher
than the knee
30
bring leg towards chest and then
extend towards the wall
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press leg down then lift to the
side
Inner thigh
50 lay on your back full extension on both legs
50 bring legs in 6 inches and let drop
50 legs straight together and walk in place
in-between each activity do 2 min. of cardio
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MAYFIELD SENIOR SCHOOL PHYSICAL EDUCATION DEPARTMENT
STEP AEROBIC GUIDELINES
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POSTURE
The head should be up, shoulders down and back, chest up, abdominal lightly contracted and buttocks gently tucked
under the hips. Do not hyper extend the knees or back. When stepping up, lean from the ankles and not the waist to
avoid excessive stress on the spine.
STEPPING UP
Contact the platform with the entire sole of the foot. To avoid Achilles tendon injury, do not allow the heel to land over
the edge of the platform. Step softly to avoid unnecessary high impacts.
STEPPING DOWN
Step close to the platform and allow the heels to contact the floor to help absorb shock. If a step pattern requires
stepping a significant distance from the platform, such as a lunge step or a repeater, do not push the heel into the floor.
Keep the weight on the forefoot.
LEADING FOOT
The leading foot changes every minute. The leading leg experiences greater musculer skeletal stress than the nonleading leg.
PROPULSION STEPS
Propulsion steps are when both feet are off the floor at the same time. They result in higher vertical impact forces and
are considered an advanced technique.
REPEATERS
These are movements in which the non-weight-bearing leg repeats the movement, such as a knee lift.
ARMS
Master the footwork before adding the arm movement. Avoid using the arms above the shoulders for an extended
period of time. This places stress on the shoulder girdle.
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Yoga, The Basic Practice
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Dog/Cat Tilt. Warm up sequence. Loosen and warms the spine; stretches the front and back
of the body; stimulates the production of spinal fluid
Childs Pose. Gently stretches the spine; rests the internal organs; normalizes circulation;
provides counter stretch to the backward bends.
Standing Forward Fold. Calms the nervous system; stretches the back of the legs; creates
space between the spinal vertebrae.
Downward Facing Dog. Rests the heart; strengthens and stretches the entire spine as well as
the muscles of the shoulders; upper back and calves
Mountain Pose. Teaches balance; centering; improves posture. The foundation of all
standing poses.
Flowing Sequence. Increases flexibility of spine and joints; trims the waist; builds heat in the
body; adds sense of movement to the practice.
Sequence of movements:
Mountain poses; bring hands to prayer position
Raise arms overhead
Standing forward bend
Lunge (right foot back)
Downward Facing Dog
Lunge (left foot back)
Standing forward Fold
Stand up raise arms overhead
Hands return to prayer position
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Yoga (cont)
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Triangle Pose. Provides lateral stretch to spine: elongates spinal column; increase strength
and flexibility of legs, hips, back; tones spinal nerves; aids digestion.
Warrior 1&2. Invigorating pose; strengthens back, hips, knees and shoulders; stimulates
digestion; regulates the kidneys.
Straddle Forward Fold. Invigorating Pose; strengthens the back, hips, knees and shoulders;
stimulate digestion; regulate the kidneys.
Cobra Pose. Strengthens the back, arms and abdominals; broadens and opens the chest;
improves posture.
Corpse Pose. Relaxes and refreshes; allows for absorption of benefits from preceding
postures; develops self awareness; regulates blood pressure; improves circulation; reduces
fatigue; promotes a calm mind.
Tree Pose. Stretches upper torso; improves concentration; creates a sense of balance and
calm. Sun Salutation.
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Why Test?
Using assessments and threading them through the curriculum can
advance students knowledge and understanding of health and skill
related fitness concepts which I hope will lead them to choosing
the habit of fitness over inactivity.
Evaluate personal fitness level and give motivation to continue
regular exercise.
Used to set goals to maintain progress towards health enhancing
levels of fitness.
Testing helps monitor the effectiveness of the curriculum.
Feedback about personal strengths and weaknesses.
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Assessment Tools
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Rubrics
Body composition
Heart rate monitors
Self-evaluations
Observations
Written tests and quizzes
Discussions
Skill and fitness testing
Performance evaluations (self, peer, and instructor)
Fitness portfolio
Oral presentation
Personal log/journal
Out of class physical activity homework
Videoing
Fitness Assessment Chart
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Fitness Assessment
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Name the five components of health related fitness.
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How often must you exercise to improve aerobic fitness?
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How long must you exercise during each exercise session to improve aerobic fitness?
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How can you strengthen your muscles without using weight machines?
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Name one activity that utilizes flexibility as a main component?
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If you wanted to reduce the percentage of body fat, what steps would you take to safely accomplish that goal?
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What is the target heart rate for a 14-year-old girl? (The ideal heart rate at which to work out to improve
aerobic endurance)
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What is an activity that addresses both cardio respiratory endurance and body composition?
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How often must you weight train or do callisthenic exercises?
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What are the benefits of muscular strength?
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Losing one pound of fat requires consuming about 3,500 calories less than you use. Sue weighs 120 pounds
and wants to lose 2 pounds in the next month without changing her food intake. She likes to run at a rate that
burns 400 calories an hour. How many hours must she jog this month to meet her weight loss goal?
Helen Wade
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FLEXIBILITY FOR SPORT AND FITNESS
NAME
BLOCK
DATE
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1.WHAT IS FLEXIBILITY?
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2. WHAT ARE THE BENEFITS OF BEING FLEXIBLE?
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3. WHAT ARE THE FACTORS THAT CONTROL FLEXIBILITY?
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4. WHAT PART DOES STRENGTH PLAY IN FLEXIBILITY?
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5. NAME THE MATERIAL MUSCLES ARE MADE OF?
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6. WHAT LIMITS RANGE OF MOTION?
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7. DESCRIBE THE OVER STRETCHING PRINCIPAL
SCORE________
7
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Portfolio
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Why students need to keep a portfolio.
A place to record student performance data, showing progress or achievement during
the year.
Students discuss their portfolio with parents and advisors in order to better
understand their personal health.
Serves as a basis for program evaluation.
Involve the student in the program.
Help encourage reflection of goals.
Create habits of mind, organization and management.
Provide feedback for self-improvement.
Reflection on her own work.
Have as an exhibit of her own progress through the year to share with parents and
teachers.
Goal setting.
Being able to self-monitor, self-manage, and self-evaluate.
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Physical Education Portfolio Grading Rubric
Level
Criteria
3
Highest level:
organized, best effort,
all papers included and
properly filled out
2
Very high: papers are
together, above
average effort, most
papers are filled out
and included
1
Folder was turned in
unorganized, minimum
effort, and many
missing papers
0
No folder was turned in
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Check
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Student Activity Fitness Log
Activity
Time/Score
Heart Rate
Helen Wade
Date
Goal
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Mayfield Senior School
Physical Education Department
Assessment Chart: Freshman Class
Teacher: Mrs.. Wade
Student:
Block:
Activity
1 mile run
Time/score/result
Fitness level
Grade
Comments
1:5 mile run
2:2 mile walk
2:2 mile run
Fitness circuit
Cardiovascular/muscular
strength/muscular
endurance/flexibility
assessment
Writ ten Assessment
Body Composition
Body mass Index
Body fat%
Waist/hip ratio (girth)
Weight
Height
Heart rate zone
Portfolio
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Fitness Assessment Norms
Female
1:5 Mile
Run
2:2 Mile
Run
2:2 Mile Walk
1 Mile
Run
Fitness
Circuit
Age
14-29
14-29
14-29
14-29
14-29
Excellent
A
12:34
20:29
31:29
7:29
400
Good
B
12:3413:40
20-2922:30
31:29-33:30
7:29-8:34
400-350
Average
C
13:4014:45
22:3024:45
33:30 -35:45
8:34-9:45
350-280
Low
D
<14:45
<24:45
<35:45
<9:45
<280
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Fitness Videos
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Tae Bo - Kickboxing Videos
Jillian Michaels 30 Day Shred
The Firm - Boot camp
The Firm - Total Body Crunch
Zumba - Latin Workout Routine
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Music
• I use music at some point during most
classes.
• Music energizes a fitness class or calms a
yoga class.
• Use music that is current and popular with the
students.
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