PE Without Boundaries
Getting Started Getting Fit
High School
Standard 4
9.4.2 – Identify and evaluate personal physiological responses to exercises.
Standard 5
9.5.1 – Demonstrate safe and appropriate use and care of equipment and facilities
9.5.2 – Relate the benefits of physical activities to social and emotional well-being.
Concepts
1. How to get started – you will need proper equipment, proper clothes and a goal or vision of what
you want to accomplish.
2. Benefits of being physically active:
a. Exercise and physical activity have been proven to prevent chronic conditions such as, heart
disease, osteoporosis, anxiety, depression, obesity and diabetes. Exercise has also been
proven to increase body image, enhance mental health, and improve sleep habits.
b. Research proves that it is never too late to begin an exercise program. It gives you better
odds of living a longer, healthier life. Becoming physically active is a key to feeling strong
and aging well. The goal of exercise is to become more active and this will help reap the
benefits of lower health care cost.
3. What is (MVPA) Moderate to Vigorous Physical Activity?
4. Write a paragraph explaining the importance of putting forth good effort when participating in an
exercise program.
5. The state of Indiana requires 225 minutes per week of (MVPA) – moderate to vigorous physical
activity for students in the school setting. They recommend 60 minutes of moderate activity five
days a week to maintain a healthy lifestyle.
6. Fitness Assessment - Three components of Fitnessgram
a. The Fitnessgram is a standardized test that students in grades 1-12 are required to participate
in to measure student fitness level improvement through their school years. The test involves
a pre-test and post-test to measure flexibility, abdominal strength, and cardiovascular
endurance. Each student’s body mass index (BMI) will be calculated as well.
b. Students should use higher level thinking to implement these components in daily living and
long term fitness accountability.
7. What are the steps that person needs to take to be physically active and maintain this type of
lifestyle through all stages of life?
8. Safety factors to consider when planning activity
a. A safe route (How do you plan a safe exercise route)
b. Temperature (How should you dress, where should you workout)
c. Time of day (Discuss the best time for individual workouts)
© 2013 Indiana University Health
9/11/2013
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v1.0
PE Without Boundaries
9. Warm-ups
a. Mental – Use this as a time for yourself, a time for enjoyment, stress relief, relaxation
b. Medical – Get medical advice prior to beginning. Know your limitations and be aware of
any health concerns
c. Dress for Weather – Environment affects physical activity. You should dress for various
weather conditions. What are the appropriate clothes?
d. If injuries occur, use the RICE formula – Rest, Ice, Compression, Elevation.
Movement Activities
1. Individual Activities (e.g., tumbling, track & field, juggling, hula hoops, roller skating)
2. Net Games (e.g. badminton, pickball, volleyball, tennis, speedminton)
3. Fitness Activities (e.g., strength training, stretching, core fitness, flexibility)
Skill Focus
1. Individual fitness levels (Coordination, flexibility, strength, motivation)
2. Identify how your body feels when exercising
3. What happens to breathing when exercising?
4. What are the effects on your heart rate after working out for 6 weeks?
5. What happens to your stress level?
6. How do you muscles feel and how does fatigue come into factor?
Assessment
1. Fitnessgram
Thinking Critically
1. Discuss safe practices for being active in an environment with various forms of weather. How can
you prevent injuries as you exercise in wet, hot, or icy weather?
2. How has the physical activity of teens today increased or decreased from ten years ago? Why?
What can you do to change this trend?
Homework
Find an article that features exercising in various weather conditions and write a two paragraph summary
and send it to me via a word document.
Practical Application
At home, take a walk or go for a bike ride. Then, write down how your body feels different when you are
active as opposed to being inactive.
© 2013 Indiana University Health
9/11/2013
2
v1.0