Keller ISD
Academic Year 2012-2013
Subject/Grade Level: Physical Education 9-12
Foundations of Personal Fitness
Year at a Glance
TEKS Introduction: In Physical Education, students acquire the knowledge and skills for
movement that provide the foundation for enjoyment, continued social development through physical
activity, and access to a physically-active lifestyle. The student exhibits a physically-active lifestyle
and understands the relationship between physical activity and health throughout the lifespan.
The Foundations of Personal Fitness represents a new approach in physical education and the concept
of personal fitness. The basic purpose of this course is to motivate students to strive for lifetime
personal fitness with an emphasis on the health-related components of physical fitness. The
knowledge and skills taught in this course include teaching students about the process of becoming fit
as well as achieving some degree of fitness within the class. The concept of wellness, or striving to
reach optimal levels of health, is the corner stone of this course and is exemplified by one of the
course objectives-students designing their own personal fitness program.
Unit/Time
Unit 1
Introduction
To Fitness
& Wellness
10 days
Summary/Big Ideas
Class syllabus (grading, proper dress for exercise, etc.)
Concepts of fitness, health and wellness
Wellness Triangle
Warm-up & Cool down
Stretching: Dynamic & Static
Heart Rate and perceived exertion scale
Self-Assessment (Fitnessgram)
Assurance Words
Physical fitness
Health
Wellness
Physical activity
Warm-up
Cool down
Unit 2
Becoming
and Staying
Physically
Active
10 days
Unit 3
Cardiovascular
Fitness
15 days
Unit 4
Muscle
Fitness
10 days
Principle of Overload
Principle of Progression
Principle of Specificity
FITT: Frequency, Intensity, Time, Type
Introduce:
Health related fitness
Cardiovascular fitness
Strength
Muscular endurance
Flexibility
BMI
Skill related fitness
Agility
Balance
Coordination
Power
Reaction time
Speed
Overload
Progression
Specificity
Health related fitness
Skill related fitness
Benefits of physical activity on the cardiovascular &
respiratory systems
Healthy Heart Training Zone
Using a heart rate monitor to improve fitness
Types of aerobic activity
Using a pedometer to improve fitness
Aerobic
Anaerobic
Difference between strength & muscular endurance
Structure of muscles and how that relates to exercise
Types of resistance exercises
FITT formula for developing strength
Resistance training guidelines
Weight room rules and expectations
FITT formula for building muscular endurance
Methods of building Muscle Fitness
Resistance training
Unit 5
Flexibility
&
Stress
Release
10 days
Unit 6
Body
Composition
&
Nutrition
The importance of balancing flexibility and strength
Benefits of good flexibility
Guidelines for safely performing flexibility exercises
Flexibility exercises for wellness
FITT formula for flexibility
Define stress and its causes
Effects of stress
Effective ways to manage stress
Flexibility
Stress
How levels of body fatness are related to good health
Body Mass Index
How to use FITT formula for weight control
Essentials for a healthy diet
Nutrition
Calorie
Diet
BMI
Goal setting and planning your personal fitness
program
How to use long-term and short-term goals to plan
your fitness program
Lifetime physical activity choices
Positive attitudes toward physical activity
Health and fitness quackery
Evaluating health clubs, equipment and media
Long term goal
Short term goal
How to use a personal profile to plan your fitness
program
Five steps in planning a personal fitness program
Plan and execute your personal fitness plan
Post self -assessment (Fitnessgram)
End of semester exam
Personal fitness plan
5 days
Unit 7
Goal Setting
5 days
Unit 8
Wellness
and Personal
Program
Planning
10 days
***Instruction Note***
Unit #1 should be taught in the first 2 weeks of the
semester and Unit #8 should be taught at the end of
the semester. All other units can be taught in any
sequence depending on the availability of equipment.