Grade 8 Physical Education Fitness and Relationship Plan
Outcome 8.1 – Health-Related Fitness
Outcome 8.2 – Muscular System
Outcome 8.3 – Skill Related Fitness
Outcome 8.5 – Biomechanics
Outcome 8.7 – Decision Making
Outcome 8.12 – Basic First Aid
Outcome 8.13 – Social Behavir
Our fitness and relationship plan will cover the three main goals in physical education.
1) Active living goal, which goes beyond the physiological aspects of participation in
movement activity to encompass the mental, emotional, spiritual, and social dimensions
that make up the entire physical experience. 2) Skillful movement goal encompasses
learning the hows and whys of movement so that youth can gain the confidence and
ability to participate in a variety of movement activities. 3) Relationship goal, where on
a personal level, students will develop a deeper understanding that will enhance their
physical, emotional, mental, and spiritual selves through and within movement
experiences.
In 40 years, I want to:
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The aspects of my grade 9 physical education class that will help me reach this goal in 40
years are:
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This year we are going to focus on improving out cardiovascular endurance, muscular
strength, muscular endurance, and flexibility. We will set our goals to improve these
fitness components and test them periodically. Every two months we will test our fitness
and record our results. We will revisit our goals and make changes if necessary in
December and April. We will base our tests on the F.I. T.T. principal of training.
F = frequency (how often)
I = intensity (to what degree)
T = time (how long)
T = type (different exercises)
Cardiovascular Endurance:
Frequency (How often will you perform cardiovascular exercises?)
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Intensity (What is the % of your target heart rate zone that you will
maintain?) 50% to 70% of your maximum heart rate is your Target Heart
Rate Zone.
My maximum heart rate is 220 – age: _______________________________
My target heart rate zone is: ______________________________________
Time (How long will you maintain your proper intensity level?)
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Type (What are the different cardiovascular exercises you will do?)
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Methods to measure cardiovascular endurance.
1. Number of laps in gymnasium in 12 minutes.
Benchmark Measurements:
Cardiovascular Test #1
Method
Result
2. Level reached on beep test
Benchmark Measurements:
Cardiovascular Test #2
Method
Result
Goal:
Cardiovascular Test #1
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Cardiovascular Test # 2
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Measurements
Cardiovascular Endurance Fitness Results #1:
October
December
February
April
June
April
June
Date of Results
Measurements
Cardiovascular Endurance Fitness Results #2:
October
December
February
Date of Results
October Observations:
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December Observations:
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February Observations:
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April Observations:
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June Observations:
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You may use web based or print resources to find the answers for the
following questions. As you find the answers for the following questions,
please fill out the checklist for evaluating sources of information for each
question.
What are the benefits to cardiovascular, muscular endurance, muscular
strength, and flexibility from participation in a variety of activities? (list two
benefits for each)
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What is your target heart rate zone?
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How do you calculate your maximum heart rate? What is your maximum
heart rate?
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Why is maximum heart rate important to improve your cardiovascular
fitness?
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What are some activities that you participate in that improve your
cardiovascular fitness and how often do you participate in them?
Activity
How often do you participate in that
activity?
Define anaerobic and list four anaerobic activities.
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Define aerobic and list four aerobic activities.
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What is the connection between cardiovascular, muscular endurance,
muscular strength, aerobic activities, and anaerobic activities?
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Muscular Endurance:
Frequency (How often will you perform strength exercises?)
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Intensity (How many repetitions and sets will your perform each session?)
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Time (How much time will you allow between sets?)
2-3 minutes between sets
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Type (What are the different strength exercises you will do?)
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Method to measure endurance:
1. ___________________________________________________________
2. ___________________________________________________________
Benchmark Measurements:
Endurance Test #1
Method
Result
Endurance Test #2
Method
Result
Goal:
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Measurements
Muscular Endurance Fitness Results #1:
October
December
February
Date of Results
April
June
Measurements
Muscular Endurance Fitness Results #2:
October
December
February
April
June
Date of Results
October Observations:
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December Observations:
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February Observations:
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April Observations:
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June Observations:
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Muscular Strength
Frequency (How often will you perform strength exercises?)
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Intensity (How heavy of a weight will you use?)
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Time (How much time will you have before you exhaust your strength?)
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Type (What are the different strength exercises you will do?)
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Methods to measure strength:
1. ___________________________________________________________
2. ___________________________________________________________
Benchmark Measurements:
Strength Test #1
Method
Result
Strength Test #2
Method
Result
Goal:
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Measurements
Muscular Strength Fitness Results #1:
October
December
February
April
June
April
June
Date of Results
Measurements
Muscular Strength Fitness Results #2:
October
December
February
Date of Results
October Observations:
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December Observations:
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February Observations:
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April Observations:
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June Observations:
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Flexibility:
Frequency (How often will you stretch?)
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Intensity (What degree of stretch will you hold?)
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Time (How long will you hold the stretch?)
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Type (What are the different stretches you will do?)
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Method to measure flexibility
1. ___________________________________________________________
2. ___________________________________________________________
Benchmark Measurements:
Flexibility Test #1
Method
Result
Flexibility Test #2
Method
Result
Goal:
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Measurements
Flexibility Fitness Results #1:
October
December
February
April
June
April
June
Date of Results
Measurements
Flexibility Fitness Results #2:
October
December February
Date of Results
October Observations:
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December Observations:
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February Observations:
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April Observations:
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June Observations:
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Fitness Plan Formative Rubric
Name ________________________
Flexibility
Flexibility Plan
Muscular
Strength
Muscular
Strength Plan
Cardiovascular
Cardiovascular
Plan
Muscular
Endurance
Muscular
Endurance Plan
Use of class time
Safety
3
Is exceeding their
goal
Has completed
all areas of
fitness plan
Is exceeding their
strength goal
Has completed
all areas of
fitness plan
Is exceeding their
cardio goal
Has completed
all areas of
fitness plan
Is exceeding their
endurance goal
Has completed
all areas of
fitness plan
Always fully
engages in
opportunities to
enhance own
level of healthrelated fitness
Always, without
prompting, uses
safe techniques
and strategies
when exercising
2
Is meeting their
goal
Has completed 79 areas of fitness
plan
Is meeting their
strength goal
Has completed 79 areas of fitness
plan
Is meeting their
cardio goal
Has completed 79 areas of fitness
plan
Is meeting their
endurance goal
Has completed 79 areas of fitness
plan
Usually fully
engages
in opportunities
to enhance own
level of healthrelated fitness
Often, without
prompting, uses
safe techniques
and strategies
when exercising
1
Not yet meeting
their goal
Has completed
less than 7 areas
of fitness plan
Not yet meeting
their goal
Has completed
less than 7 areas
of fitness plan
Not yet meeting
their goal
Has completed
less than 7 areas
of fitness plan
Not yet meeting
their goal
Has completed
less than 7 areas
of fitness plan
Occasionally
fully engages in
opportunities to
enhance own
level of healthrelated fitness
Occasionally,
without
prompting, uses
safe techniques
and strategies
when exercising
Use of Class Time Checklist
1 – Rarely Engaged
2 – Occasionaly Engaged
4 – Always Engaged
3 – Usually Engaged
Student Personal Fitness Formative Rubric
Assessment
Flexibility
Flexibility Plan
Strength
Strength Plan
Cardiovascular
Cardiovascular
Plan
Use of class time
Safety
3
I am exceeding
my goal
Has completed
all required areas
of fitness plan
I am exceeding
my strength goal
I have completed
all areas of
fitness plan
I am exceeding
my cardio goal
I have completed
all areas of
fitness plan
I Always fully
engage in
opportunities to
enhance my level
of health-related
fitness
I Always,
without
prompting, use
safe techniques
and strategies
when exercising
2
I am meeting my
goal
Has completed 79 areas of fitness
plan
I am meeting my
goal
I have completed
7-9 areas of
fitness plan
I am meeting my
cardio goal
I have completed
7-9 areas of
fitness plan
I Usually fully
engage
in opportunities
to enhance my
level of healthrelated fitness
I Often, without
prompting, use
safe techniques
and strategies
when exercising
1
I am not yet
meeting my goal
Has completed
less than 7 areas
of fitness plan
I am not yet
meeting my goal
I have completed
less than 7 areas
of fitness plan
Not yet meeting
my goal
I have completed
less than 7 areas
of fitness plan
I Occasionally
fully engage in
opportunities to
enhance my level
of health-related
fitness
I Occasionally,
without
prompting, use
safe techniques
and strategies
when exercising
Types of Exercises
Cardiovascular:
Walking
Jump Roping
Treadmills
Jogging
Stationary Bike
Rowing Machines
Running
Stairclimbers
Torso
The Plank
Crunches
Bicycle
Vertical Leg Drop
Lower Body
Lunges
Squats
Chair Squat
Inner Thigh Squeze
Calf Raises
Strength:
Upper Body
Push Ups
Tricep Dips
Chin Ups
Bar Hang
One Arm Row
Good Mornings
Flexibility:
Upper Body
Torso
Lower Body
Shoulder Overhead
Spinal Twist
Hamstring Standing
Shoulder Posterior
Knees to chest
Sitting Hamstring
Shoulder
Side Trunk
Forward Lunge
Wrist Flexion
Cat Stretch
Side Lunge
Wrist Extension
Back Extension
Calf
Neck Side
Quadriceps Standing
Neck Front/Back
Quadriceps Side Lying
Flexibility Tests:
Sit and Reach Test – Sit with legs flat to the floor and see how far you can
lean forward towards your toes which are pointing towards the ceiling.
Calf Muscle Flexibility Test - For each leg, stand the maximum distance
you can stand flat footed away from the wall, and also be able to bend your
knee to touch the wall. Measure the maximum distance from toe to the wall.
There appears to be no norms available for this test.
Shoulder Reach Flexibility Test - Test your left shoulder by standing with
your right arm straight up, then bend your elbow so your hand hangs behind
your head. Keeping your upper arm stationary, rest your palm between your
shoulder blades. Reach around behind you with your left arm so the palm is
facing out and try to touch the fingers of both hands together. Reverse the
procedure and repeat with the opposite shoulder. Measure the minimum
distance between hands. See the table below for general guidelines for
interpreting the results
Trunk Rotation Test - Mark a vertical line on the wall. Stand with your
back to the wall directly in front of the line, with your feet shoulder width
apart. You should be about arms length away from the wall, though you may
need to adjust the distance from the wall once you start the test. Extend your
arms out directly in front of you so they are parallel to the floor. Twist your
trunk to your right and the touch the wall behind you with your fingertips,
keeping your arms extended and parallel to the floor. You are allowed to
turn your shoulders, hips and knees as long as your feet don't move. Mark
the position where your fingertips touched the wall, and measure the
distance from the line. A point before the line is a negative score and a point
after the line is a positive score. Repeat for the left side with your feet in the
same position.
Groin Flexibility Test - Sit on the floor with your knees bent, and your feet
flat on the floor and legs together. Let your knees drop sideways as far as
possible keeping your feet together. The soles of your feet should be
together and facing each other. Hold on to your feet with both hands, and
pull you ankles as close to your body as possible. Measure the distance from
your heels to your groin.
Relationship Skills
7.13 Relationship Skills
Role model and practise the behaviours associated with demonstrating
responsibility and caring for others to support personal growth in making
positive connections while participating in movement activities.
Throughout the year you are going to monitor your relationship to your
peers and your behavior. Once a month you are going to assess what level of
social behavior you are at. The different stages are:
irresponsible behaviour, self-control, involvement, responsibility, and caring
for others
Irresponsible behaviour would mean that you are not following the
expectations that we discussed at the beginning of the year. I would not
expect any of you to be at this level.
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Self Control would mean that you do not disrupt the class. You are able to
follow along with the activity that we are participating in. You can follow
the rules. You do not need to be reminded of these behaviours.
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Involvement would mean that you participate in all activities without being
reminded. You enjoy what we are doing and follow along.
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Responsibility means that you are able to be left unattended by the teacher
and you will continue to do what you are supposed to at all times. You will
help set up for physical education class and you will help clean up. You can
be trusted to go into the equipment room and not be supervised. You could
be called upon to be a captain or run a group or activity center.
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Caring for others means that besides being responsible you are the person
who will help a peer out when they are having difficulty. You will give
advice in a way that shows respect for others. You do not criticize others.
You want to help them.
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We will discuss these behaviors in more depth if you are unclear as to what
they mean. I have left space above for you to fill in more detail.
At the end of each month you will write about what level you are at and tell
why you believe you are at that level with examples.
You will then write about how you plan to attain the next level. If you are at
the caring for others level you will tell me how you plan to maintain that
level.
The first thing you will do is tell me the level that you think that you are at
and what level you plan to attain by the end of the year. You will tell me
why you are at your current level.
Level I am presently at: __________________________________________
How I know that I am at that level:
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Level I plan to attain: ___________________________________________
How I plan to attain this level:
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September
Level I am presently at: __________________________________________
How I know that I am at that level:
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Level I plan to attain: ___________________________________________
How I plan to attain this level:
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October
Level I am presently at: __________________________________________
How I know that I am at that level:
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Level I plan to attain: ___________________________________________
How I plan to attain this level:
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Novemeber
Level I am presently at: __________________________________________
How I know that I am at that level:
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Level I plan to attain: ___________________________________________
How I plan to attain this level:
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January
Level I am presently at: __________________________________________
How I know that I am at that level:
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Level I plan to attain: ___________________________________________
How I plan to attain this level:
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February
Level I am presently at: __________________________________________
How I know that I am at that level:
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Level I plan to attain: ___________________________________________
How I plan to attain this level:
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March
Level I am presently at: __________________________________________
How I know that I am at that level:
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Level I plan to attain: ___________________________________________
How I plan to attain this level:
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May
Level I am presently at: __________________________________________
How I know that I am at that level:
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Level I plan to attain: ___________________________________________
How I plan to attain this level:
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June
Level I am presently at: __________________________________________
How I know that I am at that level:
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Level I plan to attain: ___________________________________________
How I plan to attain this level:
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