PE Without Boundaries
Components of Fitness
Middle School
Standard 1
9.1.1 Demonstrate activity-specific skills in individual, dual, and team physical activities.
Standard 2
9.2.1 Apply previously learned strategies and tactics in the performance of selected physical activities.
Standard 3
9.3.4 Participate regularly in lifetime physical activities, with consideration of frequency, duration, and
intensity, that contribute to improved physical fitness and wellness.
Concepts
1. Name and discuss the three basic principles of exercise.
a. Principle of Progression – states that the amount of intensity of your exercise should be
increased gradually.
b. Principle of Overload – is an increased demand of activity forces your body to adapt
c. Principle of Specificity – specific exercise you do determines the specific benefit you
receive.
2. Explain how the FITT formula helps you improve fitness.
a. Frequency – refers to how often you do physical activity.
b. Intensity – refers to how hard you perform physical activity.
c. Time – refers to how long you do physical activity
d. Type – refers to the kind of activity you do to gain a specific benefit.
3. Target ceiling – is the upper level of your physical activity effort.
4. Students should be able to demonstrate an understanding of movement concepts related to principles
and strategies as they apply to the learning and performance of physical activity. (i.e., circuit
training—by offering a variety of activities for an extended period of time. Each station shows
specificity, the time of each station shows overload, the FITT principals are shown in the setup of
the stations).
Movement Activities
1. Individual Activities (e.g., tumbling, track & field, juggling, hula hoops, roller skating)
2. Net Games (e.g., badminton, pickleball, volleyball, tennis, speedminton)
Skill Focus
1. Individual fitness levels through the five components of fitness
2. Development of concept knowledge and application of concepts
3. How does the body feel during and after physical activity?
© 2013 Indiana University Health
9/11/2013
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PE Without Boundaries
Assessment
1. FitnessGram (work on improving results)
2. Participation
Thinking Critically
A friend tells you she thinks it is important for everyone to be physically fit. If everyone were physically fit,
how would the economics of the United States be affected in the areas of health costs, insurance, and
disability payments? What kinds of illnesses are related to poor fitness levels? How do these illnesses affect
job performances and the ability to be successful in life?
Writing Assignment
Write out how you plan to increase your scores for the FitnessGram. Are there activities outside of PE
class or outside of school you can plan to engage in for 60 minutes a day?
Find an assignment on the IPS Wellness website to complete that applies to the concepts learned in this
unit.
Vocabulary - Discuss the definition of each word. Use as Homework or extra credit.
1. FITT
2. Principle of overload
3. Principle of progression
4. Principal of specificity
5. Frequency
6. Intensity
7. Aerobic
8. Anaerobic
9. Body Mass Index—BMI
Knowledge Test
Which one of the following types of activities burns the most calories?
1. Resistance exercises
2. Stretching exercises
3. Calisthenics
4. Aerobic exercises
Which of the following is LEAST likely to be an aerobic activity?
1. Jogging
2. Rope skipping
3. Weight lifting
4. Swimming
What is the ability to move a body part through all or part of the full range of motion?
1. Endurance
2. Strength
3. Flexibility
4. Agility
© 2013 Indiana University Health
9/11/2013
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PE Without Boundaries
Components of fitness include all of the following, EXCEPT:
1. Frequency
2. Intensity
3. Time
4. Accuracy
Principles of exercise include all of the following, EXCEPT:
1. Overload
2. Progression
3. Specificity
4. Rebound
Body mass index is calculated from:
1. Hip circumference
2. Blood pressure
3. Height and weight
4. Strength tests
© 2013 Indiana University Health
9/11/2013
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v1.0