LESSON 1: What is fitness?

IN THIS LESSON:
Learning Intention: Students will learn what
fitness is and what it means to be fit

Success Criteria: I can describe what fitness

means and what you can do to become fitter.
Warm up video

Fitness Inspiration Video

Brainstorm words related to
fitness

FITNESS
The World Health Organisation definition
of fitness
The ability to carry out daily tasks (work & play)
without being overly fatigued, and with enough
energy left over to enjoy our leisure time.

We are fit people if we can do everyday tasks

(walking around, mowing the lawn etc.) and special
tasks like sports comfortably; Meaning without feeling
bad or overly tired.

We are lacking fitness if these activities cause

discomfort or make us feel very tired.
What is fitness?
Compare the
fitness of an elite
tennis player with
an Olympic weight-
lifter.

Are they both fit?

What is fitness?
Compare the fitness of
a 100m sprinter with a
1500m swimmer.

Are they both fit?

LESSON 2: Fitness Components
IN THIS LESSON:
Learning intention: Students will build on the
concept of fitness, identifying the fitness
components

Success criteria: Students will be able to identify

and describe the health and skill related fitness
components
WARM UP VIDEO
Watch this YouTube video of the strongest family in
the world
The strongest family in the world

Watch Jacaranda video on fitness components

Fitness components
Fitness components are the descriptions of
different types of fitness. They are broken down
into two sections:

1. Health components: The level of fitness we

need to maintain good physical health during
our daily activities.

2. Skill components: The level of fitness we need

for involvement in physical activities like sports.
The 12 fitness components
SKILL COMPONENTS SKILL COMPONENTS
Muscular Power Aerobic Capacity
Speed Anaerobic Capacity
Coordination
Balance Muscular Strength
Reaction Time Muscular Endurance
Agility Flexibility
Body Composition
ACTIVITY: Mix and match fitness
components

In groups of 3, you will be given fitness

component definitions.

Find the correct definition.

The group with the most definitions correct

wins!
Muscular Strength
The muscles ability to
generate force against an
object.

Sports this is important in

Power lifting
Slam dunking the
basketball
Shot put
Gymnastics
Baby rock climbing
Muscular Endurance
The ability of a muscle or
group of muscles to sustain
repeated contractions against
a resistance for an extended
period of time.
Sports this is important in
Doing lots of reps of a certain
weight lifting movement
Rowing
200m sprint
2017 London Marathon exhaus
tion
Aerobic capacity
The total amount of
energy obtainable from
the aerobic energy
system

Sports this is important in

Long distance running
Cycling
Swimming
Football
Chris Froome highlights
Anaerobic capacity
The total amount of
energy obtainable from
the anaerobic energy
systems (Without 02)
Sports using this
400m sprint
200m free style
Sprinting in cycling
Fast break in basketball
Usain Bolt
Flexibility
Flexibility , mobility and
suppleness all describe
the range of limb
movement around joints.
Sports using this
Yoga/ Pilates
Kicking a football
Touching your toes
Bendy Boy
Muscular power
The ability of a muscle or muscle group
to exert a maximum amount of force in
the shortest period of time

Sports this works in

Boxing, throwing a big left hook
An Olympic weight lifting lift
High jump
Connor McGregor UFC
Agility
The ability of the body to
change direction quickly
without losing balance.

Sports using this

Dodging a player in
soccer
Selling candy in
football
Basketball
Balance
The ability to maintain
the body in equilibrium
while stationary (static)
or moving (dynamic).

Grand Canyon walk

Coordination
The ability to execute a
sequence of movements
smoothly and accurately.
Boxing training
Speed
Speed is the pace at which a person (or part
of body) moves from one point to another in
the shortest possible time.

Sports that use this:

100m sprint
50m freestyle
Short sprint in football
A lay up in basketball
ACTIVITY: What are your strengths
and weaknesses?
Write down the 12 fitness components into your
books and give yourself a rating out of 10 for
each component. We will discuss your answers
as a class.
Fitness component Rating (1=poor, 10=excellent)

Muscular strength 7

Flexibility 4

ETC
ACTIVITY: Sport related fitness

Select two sports that you are familiar with. Identify

three fitness components that are used in each
sport.

Sport Fitness components

Football Aerobic capacity

Muscular endurance

Netball Agility
ETC
Fitness tests
Fitness tests are used to measure each of
the fitness components and provide
standards to compare yourself against.

Watch the Jacaranda video on fitness

testing.
Fitness tests
Hand grip test: Muscular strength

Illinois agility test: Agility

800m time trial: Aerobic capacity, muscular endurance

Beep test:

Alternate ball toss test (tennis ball wall toss):

Sit and reach test:

LESSON 3: Fitness for health
Quick recap!
What is fitness?

What are the benefits of

being fit?
PHYSICAL
SOCIAL
EMOTIONAL -
Physical Activity
Guidelines
Recommendations for 5 - 12 year olds:

-Children should accumulate at least 60 minutes

(and up to several hours) of moderate to vigorous
physical activity every day.
-Childrens physical activity should include a variety
of aerobic activities.
-On at least 3 days a week, children should engage
in activities that strengthen muscle & bone.
-Children should spend no more than two hours a
day using electronic media for entertainment
Physical Activity
Guidelines
Recommendations for 13 - 17 year olds:

-Young people should accumulate at least 60

minutes (and up to several hours) of moderate to
vigorous activity every day.
-Physical activity should include a variety of aerobic
activities.
-On at least 3 days a week, they should engage in
activities that strengthen muscle & bone.
-Young people should spend no more than 2 hours a
day on electronic media for entertainment.
Sedentary behaviour
Sedentary behavior is
not good for your health!
Make sure you move
around a lot at home and
when you start working.

Sedentary:
Characterized by too
much sitting down and
not enough movement.
Sedentary behaviour
1. TedTalk on why sitting down is bad for you
Why sitting down is bad for you

2. Video on not being sedentary in the

workplace:
Being active in the workplace

What can you do to make sure you are not

sedentary at school?
Improving cardiorespiratory
fitness

To improve CR fitness
you need to do a
minimum of 3 days a
week of moderate CR
training e.g. cycling,
running or swimming
Resting heart rate
Yourresting heart rate(RHR) is the number of
times your heart beatsper minute while at
completerest.Resting heart ratewill decrease
as yourheartbecomes stronger with aerobic
exercise training. A lowresting heart rateis an
indicator of good fitness. The average resting heart
rate is 70 BPM.

Lets see what your resting heart rate is by doing

the pulse test!