Understanding Fitness

Overview

This Physical Education (PE) lesson caters to Year 7 students in Australian schools and is aligned with the Australian Curriculum: Health and Physical Education (HPE). Specifically, it addresses content descriptor codes ACPMP060 and ACPMP061, which focus on planning and implementing a program to enhance fitness and understanding components of health and physical fitness.

This dynamic 45-minute lesson introduces students to the concept of fitness, its components, the benefits of staying active, and practical exercises. The aim is to build foundational knowledge while engaging students in hands-on experiences.

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Learning Intentions

By the end of this lesson, students will:

• Understand the five health-related components of fitness (cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition).
• Be able to identify their own strengths and areas for growth in fitness.
• Engage in a mini personalised fitness challenge applying their knowledge of these fitness components.

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Success Criteria

Students will:

• Correctly define the five health-related fitness components.
• Actively participate in the activities and demonstrate effort.
• Reflect on their own fitness levels and identify improvement strategies.

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Resources

• Whiteboard or poster paper and markers.
• Stopwatch or timer.
• Fitness station cards (prepared in advance for activities).
• Whistle or clap for signalling rotations.
• Cones/spot markers to define station areas.

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Lesson Structure

Warm-Up (5 minutes)

1. “Fitness Bingo” Movement Game (Interactive and Fun)

   • Distribute a bingo grid listing different quick exercises (e.g., 10 star jumps, 5 squats, run on the spot for 10 seconds). Each square has a different exercise or action.
   • Students walk/run to other students to perform the exercises together (ensuring social aspects of PE are included). Once completed, they tick the grid.
   • Key Elements: Fun ice-breaker, movement-based, encourages teamwork.

   Transition: Gather students into a semi-circle at the conclusion, with the teacher leading the discussion.

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Introduction to Fitness Components (10 minutes)

1. Discussion and Brainstorm (5 minutes)

   • On the whiteboard/poster paper, write: “What does being fit mean to you?”
   • Allow students to share their thoughts and brainstorm ideas. Then introduce the five health-related fitness components using age-appropriate explanations anchored in real-world examples:
     • Cardiovascular Endurance: Energy for sustained physical activity (e.g., running or AFL game).
     • Muscular Strength: Power to lift/increase resistance (e.g., push-ups).
     • Muscular Endurance: Ability to perform repeated efforts (e.g., cycling, swimming).
     • Flexibility: Full range of movement in joints (e.g., dancing or yoga).
     • Body Composition: Proportion of fat to muscle in the body (focus on healthy balance).

2. Fitness Components in Action – Quick Demos (5 minutes)

   • Teacher or student volunteers demonstrate an exercise for each component:
     • Cardiovascular Endurance: Star jumps.
     • Muscular Strength: Plank hold.
     • Muscular Endurance: Sit-ups.
     • Flexibility: Hamstring stretch.
     • Body Composition: Discuss healthy eating and active living.

   Transition: Explain that students will now apply their knowledge in a series of fun fitness stations.

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Activity Stations: Fitness Challenge (25 minutes)

Set up 5 stations (one for each fitness component) across the playground, gym, or oval. Split the class into 5 groups of 6 students each. Allocate 4 minutes per station, with 1-minute rest and rotation time.

1. Station 1: Cardiovascular Endurance

   • Activity: Shuttle runs between cones.
   • Challenge: How many laps they can complete in 2 minutes.

2. Station 2: Muscular Strength

   • Activity: Push-ups.
   • Challenge: Students do as many push-ups as they can in 1 minute. Modified push-ups for those needing support.

3. Station 3: Muscular Endurance

   • Activity: Sit-ups.
   • Challenge: Maximum sit-ups within 1 minute.

4. Station 4: Flexibility

   • Activity: Hamstring stretch and sit-and-reach.
   • Challenge: Measure how far students can reach forward in the stretch.

5. Station 5: Body Composition (Educational Station)

   • Activity: Discussion about body composition and the importance of a healthy balance.
   • Challenge: Reflection – What daily habits can help maintain a good balance?

Flow of Stations: Use a whistle or clap to signal transitions.

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Cool-Down and Reflection (5 minutes)

1. Stretching Routine (3 minutes)

   • Lead a group stretch targeting all major muscle groups with calming instructions.
   • Encourage students to focus on breathing and relaxation.

2. Reflection Discussion (2 minutes)

   • Ask students:
     • Which station did they enjoy the most?
     • Which component of fitness do they feel strongest in? Which one do they want to improve?
     • How can they apply what they’ve learned today in their daily life?

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Assessment Opportunities

• Formative: During the brainstorm, evaluate students’ prior knowledge and participation.
• Practical Skills: Observe effort and engagement at each fitness station.
• Reflection Responses: Listen to student reflections to gauge understanding and application.

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Differentiation

• Modify physical intensity for students with varying fitness levels (e.g., shortened sprint distances, modified push-ups).
• Use peer support or partner activities where needed to foster inclusion.
• Provide praise and encouragement to maintain confidence and effort.

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Teacher Reflection

At the conclusion of the lesson, reflect on the effectiveness:

• Were students engaged and active?
• Did they demonstrate understanding of the fitness components?
• What improvements or adjustments can be made for the next lesson?

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This lesson blends theory, practical experience, teamwork, and reflection, ensuring a holistic approach to teaching Year 7 students about fitness while meeting Australian Curriculum standards.