Fitness unit for grades 7-9

• This is a fitness unit for grades 7-9, exploring the key components of fitness.
• Students will understand physical fitness, develop skills, and participate in a Spartan Race obstacle course.
• Students will be able to define and explain the components of fitness.
• Students will be able to find and demonstrate ways to improve their fitness in certain component areas.
• Students will learn how to apply their fitness knowledge through the spartan race course

RPE Scale and Levels

• The Rate of Perceived Exertion (RPE) scale measures exertion during activities.
• 10 is the max effort level, while 1 is very light activity.
• Level 10 means it is almost impossible to keep going, and the person cannot maintain it for a long time.
• Level 1 means there's hardly any exertion.

Calculating Heart Rate from RPE

• Estimate heart rate by first determining maximum heart rate (HRmax) using the formula: HRmax = 220 - Age.
• For example, a 30-year-old person has an estimated HRmax of 190 bpm.
• Assign percentages of HRmax to each RPE level to estimate effort.
• RPE 1 represents 35% of HRmax
• A 30-year-old with HRmax of 190bpm, RPE 4 translates to 95-133 bpm.
• A 30-year-old with HRmax of 190bpm, RPE 9 equals 162–180 bpm.

Body Composition and Its Importance

• Body composition refers to the body's components, specifically the ratio of lean body mass to body fat.
• Body composition indicates muscle, fat, and other tissues in the body.
• A proper body composition is achieved through lean body mass to fat ratio, exercise, balanced diet, sleep, and hydration,
• Regular exercise, like running, and playing sports, builds lean muscle mass and reduces body fat.
• 60 minutes of exercise per day is required.
• Lack of sleep can affect hormones related to hunger and satiety, causing unhealthy food choices and weight gain.
• 8-10 hours of sleep a day is recommended.
• Drink around 9 cups of water per day.
• A balanced body composition is essential for good health, energy levels, and athletic performance.
• Excessive fat mass can increase diseases like diabetes and heart problems.
• Lean body mass supports strength, endurance, and overall fitness.
• Fat mass includes all the essential and stored fat in the body.
• Lean body mass includes muscles, bones, water, and organs.
• A good body composition has increased risk of diseases like heart disease, diabetes, and high blood pressure.
• A good body composition has increase likelihood of joint pain due to extra weight.
• A good body composition has difficulty performing physical activities or exercises.
• A good body composition leads to fatigue due to carrying excess weight.
• A good body composition causes lower self-esteem or body image concerns.
• Too little body fat leads to loss of essential fat needed to protect organs and regulate body temperature.
• Weakened immune system and hormonal imbalances.
• The body may begin to break down muscle for energy if fat reserves are too low.
• You can improve/test your body composition with a healthy diet, BMI Cooper
• Overweight youth are at a higher risk of being overweight adults.

Cardiovascular Endurance

• Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to get oxygen to the body during physical activity.
• Cardio = heart
• Vascular or respiratory = lungs
• Cardiovascular fitness improves heart health, increases energy levels, and better mental focus.
• Improvements to cardiovascular fitness are oxygen supply during exercise, running, swimming, cycling

Cooper Run Assessment

• For the Cooper Run Test, students will run as far as possible in 12 minutes.
• Measure how far they covered, as this is an indicator of cardiovascular health.
• If on a track make sure students understand lap distances eg 1 lap = 400m
• Encourage them to pace themselves and stop if they feel dizzy or unwell.
• Have students record their distance and set a realistic improvement goal.
• Their cardiovascular endurance will be a formative assessment based on the distance recorded during the Cooper Run Test with a focus on pacing.

Scale for Cooper run Test for Middle School 12-14yr/olds

• Excellent ranking of cardiovascular endurance for a male (12–14 years old)

• 2700 meters

• Excellent ranking of cardiovascular endurance for a female (12–14 years old)

• 2300 meters

• Good ranking of cardiovascular endurance for a male (12–14 years old)
• 2400 - 2700 meters
• Good ranking of cardiovascular endurance for a female (12–14 years old)
• 2000 - 2300 meters
• Assess student's cardiovascular endurance will be based on distance recorded during Cooper Run Test

Animal Kingdom Fitness

• Lesson objectives include learning the 5 fitness components, animal-inspired movements, and survival fitness of humans and animals.
• Self-management can improve planning, time management, and setting goals.
• Perseverance can improve fitness goals and workout routines
• Reflection can build on personal strengths, workout routines, and weaknesses.

5 Components of Fitness

• Cardiovascular endurance: sustain oxygen activity
• Muscular Strength: single muscle strength
• Muscular Endurance: muscles performing repeated actions
• Flexibility: range of movement in joints
• Body composition: lean to fat mass percentages

Examples of How Animals use Fitness to Survive

• Animals like cheetahs engage in reliance on their bodies to chase prey; birds must depend on bodies for migration
• Gorillas use immense strength to climb, tigers and lions rely on their powerful bodies for prey
• Wolves and wildogs can depend on their muscular endurance to pursue prey; insects such as ants can carry objects
• Cats, both domestic and wild, use their flexibility for climbing and leaping; snakes use bodies to slither/climb
• Animals store fat to survive and protect from harsh weather conditions

Warm Up (10min)

• Practice being on all fours including bear crawl frog jumps, crab walks, cheetah sprints

Circuit Training

• Cardio is the cheetah chase to allow students to chase designated animals for 2 seconds
• Students perform push ups mimicking the gorillas and their strength
• Duration is squat Jumps for 30 seconds with repetitions to 4 to build body endurance
• Followed by stretching like cats, on all fours to improve overall flexibility
• Students focus then on a combination on all movements for 20 secs

Goal Settings

• Reflect on one fitness component from the five and improve by practicing at home

Exploring the Heart and Pulse

• To measure students heart rate at key activity points
• Before =resting heart rate
• After exercise = active heart rate
• After recovery = recovery heart rate
• Students should follow a strict workout regiment by monitoring pulse with the help of technology.
• They apply mathematical equations by computing heart rate zones in percentages

Facts about Heat

• The heart is a muscle that pumps blood throughout the body.
• The heart beats about 100,000 times a day.
• The heart is about the size of your fist.
• Blood carries oxygen and nutrients to all parts of the body, and the heart pumps this blood.
• A healthy heart is important for overall health.
• A healthy heart needs a balanced diet, regular exercise, and avoidance of bad habits.
• Your heart rate increases when you exercise or feel excited.
• It can decrease when you are calm or asleep.

Main workout

• Have students sit quietly for one minute
• find pulse for 15 seconds and multiply by 4 to calculate heart Rate

Flexibility

• Objective students will understand the key components of flexibility through techniques, and assess on Sit and Reach Test
• Students should learn the role on how it effects body awareness injuries, and prevention
• Flexibilty is a key component for health by involving muscles tendons to allow the movement
• The performance improves because activities are easier, and injuries are greatly reduced
• Improved posture is also a strong result for flexibility exercises

Types of Stretches

• Dynamic stretches: They are controlled and usually take part in a warm up
• Static stretches: Usually in a fixed pose are followed before or after workouts in a 15-30 second time interval
• Benefits reduce injuries, lessens risk of falls, improves posture, and athletic performance Main activities include stretching for 2 mins per station for dynamic stretching, followed by high knees.