“Fit 4 Life”
By Cheryl Burton
Personal Health- Personal Exercise Plan
Grade-10th
GA QCC
1. Uses fitness assessment results to establish individual goals for all five healthrelated fitness component areas.
2. Develops a personal fitness plan designed to attain stated fitness goals.
3. Identifies the benefits of setting personal goals for maintaining a healthy body.
National Health Standards-1, 2, 4
Goal Statement
Students understand how to create a personal fitness plan.
Georgia Technology Standards-2, 9, 15, 23
Number of Computers in Classroom-5
Class Setup
The computers will be arranged along the left and right walls of the classroom. The student’s desk will be arranged in the middle. I have the class set up
like this so that all of the computer screens are visible from all areas of the
classroom. It also makes it easier for the students to work in groups at the computers.
Goal Statement
Students understand how exercise is involved in weight loss.
Objective Statement
Students will incorporate the five health-related fitness components into a
personal fitness plan that emphasizes weight loss.
Anticipatory Set
Students will be placed into five groups. Each group will be given a scenario
card. Each card will have a problem/question about the five components of fitness or
weight loss and exercise. The groups will then take turns telling the class about their card
and what they came up with to answer the question/solve the problem. The other groups
watching will then be given the opportunity to express their thoughts.
Teach Section
Lesson Concept
To properly create a personal fitness plan that focuses on weight loss and includes
the five health-related fitness components- muscular strength, muscular endurance,
cardiorespiratory fitness, flexibility and body composition.
Lesson Cues
I. Create Class discussion and talk about the five health-related fitness components
A. Muscular Strength- maximal force that can be generated by a muscle group or
specific muscle- What might you include in a plan to help increase muscular
strength?
B. Muscular Endurance- a muscle group executes a repeated contraction over a
period of time sufficient to cause muscular fatigueC. Flexibility- range of motion- How can you improve this? What might you include
in your plan to help increase flexibility?
D. Body Composition- refers to the percentage of body weight that is fat and fat freeWhat are different ways to measure this? How can someone improve their body
composition?
E. Cardiorespiratory fitness- related to the ability to perform large muscle, dynamic
and moderate-to-high intensity exercise for a period of time. Involves the
respiratory, cardiovascular and skeletal muscle systems.
II.
III.
Talk about creating the actual personal fitness plan
A. Types of activities relating to 5 components
B. Number of days per week
C. Time of day and place to exercise
D. Activities that provide enjoyment
E. Intensity and duration of exercise
Exercise and calories
A. 3500 calories = 1 lb.
B. Determining how many calories were burned during a particular exercise
C. How duration and intensity level affect the number of calories burned
D. Planning a workout for weight loss
E.
Teacher Modeling
Students will be broken up into 5 groups. There will be five stations set up
around the room. At each station there will be a given task and the group will have 4-5
minutes to complete it. The groups will visit each station. Upon completion each group
will have the opportunity to share with the whole class.
Station 1- Using the computer, perform a web search and come up with two web sites
that can be used to determine the number of calories expended during various exercises.
Station 2- List three activities for each of the five health-related physical fitness
components.
Station 3- Using the computer and the site provided www.healthstatus.com find the
number of calories burned during
1. Easy walking 2-3mph for 30 minutes
2. Cycling at 10mph for 15 minutes
3. Low impact aerobics for 45 minutes
4. Cleaning house for 1.5 hours
Station 4- Using the information given below (would give specific exercises, time and
the # of calories burned) create a 7-day personal fitness plan that expends 1500 calories
by exercise.
Station 5- Solve the problem given. Mark wants to lose 4 pounds in the next 4 weeks.
How many calories will he have to burn during exercise per week to lose these 4 lbs in 4
weeks? Remember 3500 calories = 1 pound
Open-ended Questions
What are some guidelines to remember when developing a personal fitness plan for
someone or yourself?
What are some short term and long-term benefits of having a personal fitness plan?
How would you explain to someone that energy expended leads to weight loss?
What are some key words that you might use when doing a web search for a site that has
information on calculating calories expended during exercise?
Student Activity
Teaching model- Inquiry Model
Strategy- Group activity, class discussion
Purpose- peer interaction, understanding weight loss in relation to exercise, how
technology can be a useful tool for resources, completing a task in a given amount of
time
Materials Needed- computers, station cards, paper, pencil
Age and Stage Appropriate- Students are aware that weight maintenance involves
exercise. Understand the importance of incorporating the five components of fitness into
daily activity.
Closure
Students are given an at home assignment. They must complete the assignment
and bring it back for evaluation within two days. Assignment- Use the information
provided in class to complete the following. Mark is 5foot 8 inches, 35-year-old man
who weighs 295lbs. He has set a long-term goal to lose 30lbs. He needs you to create a
personal exercise plan. Your task is to write a 3 week exercise plan for Mark that has
him expend enough calories each day he exercises to lose 1 pound per week. Make sure
that you include the five components of health-related physical fitness. For every day
Mark exercises write down the exercise, duration, intensity and how many calories he
burns (ex. Walked 3-4mph 30min =250calories). You will have to use a computer to
look up the information on the calories burned during particular exercises. Your final
project should be typed and you need to list 2 web sites you found helpful as resources.
Evaluation
The students will be evaluated on their take home project as an understanding of the
lesson. Everything in the project was covered during class.
The project is worth 50 points. The students will be graded as follows.
Criteria
Points
possible
Student includes each of the
five health-related fitness
components at least 2 times
per week.
Does each week include
enough exercise to burn
3500 calories-1lb.
The duration listed for each
exercise.
Intensity listed for each
exercise.
Calories burned listed for
each exercise.
Exercise listed
15
Students completed a 3
week personal fitness plan
Paper is typed and laid out
in a legible manor.
Student listed at least 2
resources used.
Score
Comments
5
4
4
4
4
6
4
4
Re-teach
The students will be organized into groups of five. Each group will have their
own computer to use. Each group will be given a scenario card. The group will be asked
to design a 2-week personal fitness plan involving weight loss. The plan should pertain to
goals on the card. The students will have the opportunity to access web sites as resources
to complete the project.
Resources
www.healthstatus.com