No Equipment Fitness Unit

11-12th Grade
Dean Technical High School
Holyoke, MA
October 10-13, 2017
Mr. Jack Weinberger
 Springfield College Physical Education Health Education Department
PE Unit Outcomes/State & National Standards/Content/Assessment Template
Psychomotor, Affective, and Cognitive Domains
Grade/Experience Level: 11-12

Unit Outcomes Reference Content to be taught Assessment

MA CF &
(By the end of the unit, SHAPE
(include rubrics, quizzes,
students will be able to) Standards etc. in written materials
by # section)
Psychomotor MA CF Day 1: BMI w/ guest speaker
Perform at least one Standard Day 1: BMI
activity for each fitness 2.18, 2.19, Day 2: finding heart calculations
component using proper 2.20 rate/target heart rate,
skill cues 75% of the cardio/flexibility circuit, Day 2: Find HRs,
time during working sets SHAPE cardio-based game pedometer data
Standard
1 and Day 3: Workout circuit Day 3: Self-Skill
Standard Day 4: Students pick a Assessment
3 workout plan
Day 4: Handouts

Cognitive MA CF Day 1: Pre test, Five Day 1: BMI

List, define and identify Standard components of fitness, 9 main calculation
at least one benefits of 2.21 muscles to know, fat vs. Day 2:Target HR
each of the five muscle Day 2: Do Now
components of fitness SHAPE Day 2: What is Day 3: Anatomy quiz
during end of unit quiz Standard cardiovascular endurance and Day 3: Self-Skill
with 80% or above score 3 flexibility, heart health, Assessment
benefits of deep breathing Day 4: Do Now
Day 3: anatomy quiz, Day 4:Post assessment
muscular strength vs.
muscular endurance
Day 4: Review five
components of fitness, post
test
Affective
Show respect for
classmates by
encouraging each other
regardless of physical
ability through positive
verbiage and follow
classroom norms 100%
of the time.
MA CF Day 1: Listen intently and not Day 3: Self-Skill
Standard speak when teacher is Assessment
2.26, 2.27 speaking. Respect Day 4: Effort
Day 2: Respect classmates of Self-Assessment
SHAPE: all abilities, full effort and Day 4: Unit Grade
Standard participation
5 Day 3: Respect classmates of
all abilities, full effort and
participation
Day 4: Self-driven and
focused on personal workout

Unit Grading Policy

Attendance/Preparation=50%
Students arrive to class on time, change into proper attire, and are prepared for class.
Students must also follow class and school norms for the entire class.
Attendance- 50 points total (12.5 points per day)

Quizzes, Tests, Do Nows, Written Assignments=25%

Students must complete all written work to the best of their ability. Quizzes and test will
be graded based on accuracy. Do Nows and other written assignments will be graded
based on full completion.
Pre Test- 3 points
Post Test- 10 points
Anatomy quiz- 5
Do Nows- 2 points total
In class activities- 5 points total
Effort=25%
The students self-evaluation will be averaged with the teachers student-evaluation on
their effort put forth during unit.
Students will grade themselves using the rubric
Teachers will grade students on a 1-4 points scale
1= Students did not participate and distracted the class by not following
set classroom norms and school rules.
2= Students participated in some activities with minimal effort and sat out
fully from other activities
3= Students were prepared for class and participated most of the time
giving average effort and didnt distracting any other students with
off-task behavior
4= Students were prepared for class and participated fully with maximal
effort and follow all classroom and school norms/rules.
Anatomy Study Guide
Anatomy Quiz- worth 5 points
Name: Date:

Fitness Test
/10 Points
1) Name the five components of fitness .5 pts each
1.
2.
3.
4.
5.
Circle True (T) or False (F) .5 pts each
2) T F The heart is a muscle
3) T F Bowling is a cardiovascular activity
4) T F Yoga increases flexibility
5) T F Higher weight and lower repetitions increase muscle endurance

6) Using the BMI chart, a 20 year old women who is 56 and 184 pounds is
considered: 1pt
A- Underweight
B- Average Weight
C- Overweight
D- Obese

7) Why is a BMI chart not the most accurate way to determine someones body
composition? 1 pt

Match the exercise with target muscle group(some used more than once).5 pts each
8. Push Up _____ A. Legs
9. Sit Up _____ B. Chest
10.Pull Up _____ C. Back
11.Box Jump_____ D. Abs
12.Plank _____
13.Squat _____
14.Bench Press _____

15.Define the benefits of training cardiovascular endurance or muscular strength:1pt

BMI CHART

Name:
Cardiovascular/Flexibility Circuit 3 points
WORK HARD and Strengthen your Heart!
How to find max heart rate: 220-age Your max heart rate: _______
How to find target heart rate(HR) : Max HR x 0.7 and Max HR x 0.8
Your target HR range:_____-_____

Your Resting Heart rate: _______

Cardiovascular
Please list how many of each you got in the time limit and your heart rate after

Jump Rope rotations: ________

HR:__________

Box Jumps: ____________

HR:___________

Burpees: _____________
HR:____________

Flexibility
Please answer the following questions:

What was the easiest yoga pose for you? _________________________________

What was the hardiest yoga pose for you? ________________________________

Did using the breathing pattern help you? Yes or No

Total Pedometer Steps at the end of the class:__________________

 DO NOW 1: 1 point
Name:
____1. Flexibility A.

____2. Muscular Strength/Endurance B.

____3. Cardiovascular Endurance C.

- - - - - - - - - - - - - -- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Do Now 2: 1 point
Name:

Please explain the difference between muscular strength and muscular endurance:
 End of Unit: Self-Assessment
Name:
Please use the following 1-4 scale to assess your effort during this unit.
1=None of the time 2= some of the time 3= most of the time 4= All of the time

1) I was prepared for class, changed, and was ready to be active __________

2) I listened and tried my best to learn new information fitness __________

3) I tried my best during every activity I participated in __________

_
4) I was a respectful classmate and showed good sportsmanship ___________

5) I respected the teacher by listening and follow directions ___________

Average score: _____________

Tip: Add up total score and divide by 5 to find average score

Name:
Muscular Strength/Endurance Skill Checklist: 2 points
Please list the muscles used for each and rate how difficult each was for you on a 1 (very easy) to
5 (very hard)

1) Push Ups: Muscles used: Rating: _______

2) Box Jumps: Muscles used: Rating: _______

3) Planks: Muscles Used: Rating: _______

4) Lunges: Muscles Used: Rating: _______

5) Tricep Dips: Muscles Used: Rating: _______

6) Wall Sits: Muscles Used: Rating: _______

7) Squats: Muscles Used: Rating: _______

8) Burpees: Muscles Used: Rating: _______

9) Stationary Cardio: Muscles Used: Rating: _______

 TABLE OF PRE TEST VS POST TEST SCORES
Impact
Name Pre Test Post Test Change Rating
Jose 3.5 6.5 3 Moderate
Emanuel 6 6.5 0.5 Low
Alfrado 6 7.5 1.5 Low
Felipe 5 6.5 1.5 Low
Luis 4 7 3 Moderate
Jose 5.5 8.5 3 Moderate
Josmel 6.5 8 1.5 Low
Kimberly 3 7.5 4.5 High
Jose G 3.5 7.5 4 High
Franky 4 9.5 5.5 High
Michael 0 9.5 9.5 High
Justin 0 4.5 4.5 High

Kendrick 3 8.5 5.5 High

Missed
Nector 1.5 Post
Talisa 6.5 8.5 2 Moderate
Jan-Cruz 5.5 6.5 1 Low
Missed
Nashalie 2.5 Post
Crystal 4 4 0 Low
Elois 6 8.5 2.5 Moderate
Christain 4.5 3 -1.5 Low
Raymond 3.5 5.5 2 Moderate
Emily 1.5 4.5 3 Moderate
Angel 3 2.5 -0.5 Low
Missed
Juan 1.5 Post
Jeremy 5 7.5 2.5 Moderate
Damaris 2.5 1.5 -1 Low
Joheliz 4 3.5 -0.5 Low
Alexander 6 5 -1 Low
John 1.5 3.5 2 Moderate
Missed
Damien 2.5 Post
Missed
Ramon 5 Post
Jose 4.5 5.5 1 Low
 Missed
Nathan 4.5 Post
Kerianlys 4.5 4.5 0 Low
Chantaly 2.5 Missed
Franky 0 7.5 7.5 High
Carlos 0 2.5 2.5 Moderate
Chris 0 5 5 High

Missed
Yeisha 3.5 Post
Missed
Nathaniel 3.5 Post
Missed
Joeliann 3.5 Post
Zach M 6 7.5 1.5 Low
Jacob 6.5 7.5 1 Low
Missed
Zach R 6.5 Post
Adalise 6.5 9.5 3 Moderate
Naisha 4.5 9.5 5 High
Oralndo 6.5 10 3.5 Moderate
Missed
Glenda 5 Post
Missed
J'G 6 Post
Missed
Jaylene 4.5 Post
Sergio 6 6 0 Low
Alex 4.5 7 2.5 Moderate
Rafael 0 7.5 7.5 High

Moderate
High 4+ (2-3.9) Low( 0-1.9)
10 13 16
 Jack Weinberger

Dean Tech

10/17/17

Results of Assessments

I gave multiple assessments through this unit. The muscular endurance/strength assessment

was a chart that students filled out a cognitive question about each station and an affective

question at each station. The answers to the cognitive questions were on each task card

somewhere in the description of the exercise, diagram, or extensions. The affective was simply

grading each station on its difficulty for them personally. I would say a majority of the students

enjoyed this assessment because it was quick. The other in-activity assessment I gave was during

the cardiovascular unit. The part the students loved was their heart rates. At the beginning of

class everyone calculated their resting, max, and target heart rate zone. Students were incredibly

motivated to get their heart rates in the target zone. I had no way of really checking accuracy of

students written data however. I verbalized my expectation of honest data recordings but had

not way of enforcing it since we had no technology to take heart rates and it is not possible for

me to take every students heart rate after each exercise (if I tried, students waiting would be

back to a resting heart rate by the time I got to them).

I gave a pre-assessment and the same assessment as the posttest. The pre-assessment scores

were alarmingly low. Six students out of 53 students passed. With this being said, the post

assessment 23 students passed. Attendance is and was a problem during the unit and I had many

students miss at least one class. In a four day, information heavy unit, it was hard to make up the

missed information to these students. Even with the low-test scores, the improvement from
pre-test to post-test was great. The increase cognitive knowledge students during question and

answers, activity assessments, and Do Nows improved. I was able to get into some concept

conversations with certain classes which was awesome. With my 6th period class, everyone

passed the post-test and by the end of the week we were talking about the different types of

energy systems used in the body during exercise and about proper muscle recover techniques.

The students ranged in content info before the unit from none at all to knowing some of the

muscles. I decided not to give the anatomy quiz as a formal quiz and instead it was given to some

classes as a Do Now. Coach D and I decided that in a sort four-day unit, it was overly optimistic

to expect memorization of the nine muscles. However, the classes that had more content

knowledge (seniors and one junior class), were given the study guide and the quiz as a Do Now.

One reason for lower scores is I gave the pre-test only in English. As I observed such low scores,

I realized students either did not try at all or they did not understand. I translated the test into

Spanish for the post-test and gave students the option to take a Spanish copy, English copy, or

both for the post-test. At least one student from every class took the Spanish version.

I would modify the pre and post-assessment in the future by changing some of the questions.

I would eliminate the BMI question and the final question about the benefit of training muscular

endurance. The BMI questions was a little too complicated especially since the students only got

to do one activity with the BMI chart. The last question about muscular endurance was simply

too open-ended. Students would write things like, to get better that muscular endurance.

Technically this is correct. Training muscular endurance allows you to get better at it. But this

was not the kind of answer I was looking for.

 Overall, the assessments were used effectively throughout the unit and there were massive

jumps in all the domains for content knowledge. I was impressed with how hard the students

worked and how much they wanted to learn about fitness.

Strongly
Strongly Agree Agree Disagree Disagree Total
1. My teacher demonstrates that mistakes are a part of learning. 22 20 1 2
2. My teacher encourages students to challenge each others thinking
in this class 22 22 0 1
3. The level of my work in this class goes beyond what I thought I was
able to do. 12 28 4 1
4. If I finish my work early in class, my teacher has me do more
challenging work. 8 26 9 2
5. In this class, students work together to help each other learn
difficult content. 17 23 4 1
6. My teacher helps us identify our strengths and shows us how to use
them to help us learn 23 21 0 1
7. In this class, students are asked to teach or model to other
classmates a part of whole lesson 16 23 5 1
8. Our class stays on task and does not waste time 10 22 4 9
9. My teacher believes that hard work, not ability, will ensure my
success. 20 20 2 0
10. In this class, I can decide how to show my knowledge (e.g., write a
paper, prepare a presentation, make a video). 11 21 9 1
 Dean Tech: Student Feedback Survey Results/Analysis
10/18/17

Analysis of Results:

45 students took the survey

o Juniors and Seniors
42/45 students filled out all the questions on the survey
o Questions 9 and 10 were on the back and some students forgot to turn the page
Question 1: 93.3% of students either strongly agreed or agreed with the statement.
- Having a high percentage of students feeling safe in the classroom is amazing. This
means that I have created a safe learning environment through knowing students
names, interacting and having conversation with every student everyday, positive
attitudes, high expectations of sportsmanship and respect, and adapting/modifying
lessons and activities to fit all students needs.
Question 2: 97.7% of students either strongly agreed or agreed with the statement
- All but one student feels that I encourage them to challenge thinking. This is so
crucial in the PE classroom because in order for students to find a life-long activity
they love, they must try new things. Positively encouraging students to push out of
their comfort zones and probing participation is something I have focused on at Dean
Tech Having such a high feedback rate on this questions is fantastic.
Question 3: 88.8% of students either strongly agreed or agreed with the statement
- This question is a great extension from question two. This is a pretty decent
percentage of students that feel that the level of work from class goes beyond what
 they thought they were able to do. This comes from giving students appropriate
extensions individually. For example, during the archery unit, almost every student
was given a different challenge at some point of the lesson.
Question 4: 73.3% of students either strongly agreed or agreed with the statement
- This was one of lowest feedback sections. I think this is because I strive to have
activities last the entire allotted period time. With that being said, I should plan
maybe a written assignment or packet that students can work on if class ever does
end early.
Question 5: 88.8% of students either strongly agreed or agreed with the statement
- This is a great percentage of students that agree that in class, students work together
to help each other learn difficult content. This goes back to having a safe classroom
environment. Being able to feel safe enough to learn from your peers is essential in
the learning process of Physical Education. I believe that in promoting leadership
more, students that are more proficient in an activity will help classmates learn more.
This will boost that percentage up hopefully to 100%.
Question 6: 97.7% of students either strongly agreed or agreed with the statement
- The results of this question are incredible. All but one student feels that I not only
identify students strengths but show them how to use them and learn. I think this is a
top three goal of every teacher in any field: increasing student learning and making
identifying students strength.
Question 7: 86.6% of students either strongly agreed or agreed with the statement
- Most students agreed that they are asked to model and or teach other classmates. This
is something I want to increase at the high school level. I believe that all learning
should not come directly from the student. Having students that are successful help
their peers learn is a great way to differentiate learning. All students learn in different
ways and I would like to work to increase this percentage.

Question 8: 71.1% of students either strongly agreed or agreed with the statement
- This was the lowest result of the survey. This question was about the class staying on
task and not wasting time. Some classes have taken massive strides in decreasing
off-task behavior and as a teacher, I have increased my classroom management skills.
This is a work in progress for both the students and myself as an educator.
Question 9: 95.2% of students either strongly agreed or agreed with the statement
- Almost all students feel that I believe that hard work ensures success. On a daily
basis, I reiterate to the students the significance and weight of participating to their
fullest ability. Other than some psychomotor assessments, there are no grades
recorded on outcome performances. The students that scores 35 points in a basketball
grade receives the same grade as the students that scored 0 but was a great teammate
and participated the best they could.
Question 10: 76.2 % of students either strongly agreed or agreed with the statement
- I wish this percentage was higher of students who either strongly agreed or agreed
with the statement regarding student choice when it comes to showing knowledge. As
I continue getting better, I hope to use creativity to provide students will many
different authentic assessments to allow all student learners to have a chance to use
their favorite skill set.
A few examples from optional additional feedback section:
- You are a great coach and teacher. I feel you should be a part of Dean Tech!
- Hes a good PE teacher. We get to try out many different games instead of just
playing the same game.
- He is good at teaching and very respectful. 10/10. I hope to see him next year.
- Best PE teacher I have ever had.
- Mr. Weinberger is a great teacher that explains task and helps us use these skills for
our everyday life. We like to have him again.
- He is a great teacher and he explains things right and he shows us visuals when
doing a new activity.
- This is the best teacher. He is phenomenal and involves all kids and has fun with all
of them.
- He pretty narly
 Works Cited

5 Components of Fitness. YouTube, YouTube, 29 Oct. 2013,

www.youtube.com/watch?v=667PtpGk3DA.

Benson, Roy, and Declan Connolly. Heart Rate Training. Champaign, IL, Human Kinetics,
2011.

How to Calculate Target Heart Rate Zone? Polar USA,

support.polar.com/us-en/support/How_to_calculate_target_heart_rate_zone_.

National standards & guidelines for physical education teacher education. National Association
for Sport and Physical Education, 2009.

Moncayo, J. 27 No-Equipment Exercises You Can Do At Home. Rodale Wellness, 29 Apr.

2016, www.rodalewellness.com/fitness/bodyweight-exercises/slide/2

Pate, Russell R, and Richard C Hohn. Health and Fitness through Physical Education.
Champaign, IL, Human Kinetics, 1994.

Peloquin, Andrew. The 5 Components of Physical Fitness / Fitness / Body Building. / Fitness /
Body Building,
www.fitday.com/fitness-articles/fitness/body-building/the-5-components-of-physical-fitn
ess.html.