Overview

Year Group: Year 9 (13-14 years old)
Class Size: 11 students
Duration: 45 minutes
Unit: Healthy Lifestyles in Sport (Lesson 15 of 20)
Lesson Title: Creating a Personal Fitness Plan
National Curriculum Links:

Physical Education Programme of Study (KS3)
Pupils should develop competence to excel in a broad range of physical activities (NC PE 2014)
Understand how to improve or maintain physical health and wellbeing (NC PE 2014)
Develop knowledge about planning and conducting personal fitness programmes (NC PE 2014)

Learning Objectives

By the end of this lesson, students will:

Understand the importance of personal fitness plans in maintaining a healthy lifestyle.
Be able to set specific, measurable, achievable, relevant, and time-bound (SMART) goals related to fitness.
Use their previous fitness assessments to design a personalised and balanced fitness plan.
Demonstrate an understanding of how to monitor and adjust their plan based on progress.

Linked to National Curriculum:

NC PE KS3: “Pupils should be taught to develop their technique and improve their performance in other competitive sports or activities,” and “learn to analyse and appreciate the benefits of fitness and healthy lifestyles.”
Develop knowledge of physical literacy and self-regulation of physical activity.

Curriculum Outcomes and Standards

Physical education: KS3 – Health and fitness
- Pupils should understand the principles of fitness training including goal setting and health benefits.
Social, Mental and Emotional Wellbeing
- Understand the impact of physical activity on well-being and develop strategies to maintain healthy behaviours.
Assessment for Learning: Formative assessment through peer and self-evaluation.

Lesson Breakdown

1. Starter (5 mins)

Activity: Quick Recap

Begin with a brief, interactive Q&A reminding students of the fitness assessments they have completed (e.g. cardio, strength, flexibility).
Ask "What are the benefits of having a fitness plan?"
Highlight the connection between assessment, goal setting, and improvement.

2. Input and Discussion (10 mins)

Focus: Introducing SMART Goals

Explain SMART goals with relevant examples linked to fitness:
- Specific: What exactly do you want to achieve?
- Measurable: How will you track progress?
- Achievable: Is it realistic?
- Relevant: Does it connect to your personal needs or interests?
- Time-bound: Set a deadline or timeframe.
Show examples of fitness goals based on different fitness components (e.g., improve 1km run time by 30 seconds in 6 weeks).
Highlight the importance of personalised plans reflecting individual needs, interests, and current fitness levels, aligned with the curriculum emphasis on individual progress.

3. Main Activity (20 mins)

Task: Create Your Fitness Plan

Students will use their previous fitness test results and reflections to draft their own fitness plan on a worksheet.
The worksheet includes sections for:
- Current fitness strengths and areas for development.
- Three SMART fitness goals (one cardiovascular, one muscular strength/endurance, one flexibility).
- Planned activities and frequency (e.g., running, bodyweight exercises, yoga).
- How they will monitor progress (e.g., weekly self-assessment, use of a diary or app).
Teacher circulates, providing individual support and challenging students to ensure goals are SMART and realistic.

4. Peer Feedback and Reflection (7 mins)

Students pair up to share their fitness plans and give constructive feedback using a simple rubric:
- Are the goals SMART?
- Is the plan balanced and achievable?
- Suggestions for improvement.
Brief class discussion on the importance of support and accountability in achieving fitness goals.

5. Plenary (3 mins)

Quick-fire round: Each student states one SMART goal from their plan aloud.
Reinforce the connection between personal goals and lifelong healthy habits as outlined in the National Curriculum.
Explain that next lesson will focus on tracking progress and adapting plans.

Resources Needed

Printed fitness plan worksheets
Pens/pencils
Fitness assessment results from previous lessons
Whiteboard and markers

Assessment

Formative assessment through observation of participation, contributions during discussions, and completed fitness plan worksheets.
Peer feedback provides additional insight into student understanding of SMART goals.

King's Trust Programme: Employee Rights and Workplace Disputes Questions

Note: Below are 30 multiple choice and 10 written questions related to 'Rights of an Employee' and 'Describing How Employees Can Resolve Disputes at Work' as requested.

Multiple Choice Questions (30)

What is the minimum number of hours an employee must work per week to qualify for statutory sick pay?
a) 8
b) 16
c) 24
d) 30
Which of these is a statutory right for all employees in the UK?
a) Unlimited holiday
b) Right to a written statement of employment terms
c) Free gym membership
d) Six months’ maternity leave
How many weeks of paid holiday are workers entitled to by law in the UK?
a) Two weeks
b) Four weeks
c) Five weeks
d) Six weeks
What should an employee do first if they believe their rights are being violated at work?
a) Go to court
b) Raise a grievance with their employer
c) Resign immediately
d) Publicly share their complaint
Which organisation can employees contact for advice about workplace disputes?
a) HMRC
b) ACAS
c) NHS
d) BBC
What is the purpose of an employment contract?
a) To guarantee a promotion
b) To outline rights and responsibilities
c) To enforce employee fines
d) To set rent costs
If an employee is unfairly dismissed, what is their first step?
a) Appeal internally
b) Take strike action
c) Refuse to work
d) Quit on the spot
Which of the following is not a reason for a lawful dismissal?
a) Capability
b) Redundancy
c) Gross misconduct
d) Complaining about pay
What is the role of ACAS in workplace disputes?
a) To provide free mediation and advice
b) To enforce punishments on employees
c) To manage payroll systems
d) To provide employee training
What does ‘whistleblowing’ mean?
a) Reporting illegal or unethical behaviour at work
b) Complaining about a colleague
c) Asking for a raise
d) Ignoring workplace rules
How long does an employee have to make a claim to an employment tribunal after being dismissed?
a) 1 month
b) 3 months
c) 6 months
d) 12 months
What is a ‘grievance procedure’?
a) A process for resolving disagreements at work
b) A plan for employee bonuses
c) A health and safety checklist
d) A recruitment policy
Employees have the right to receive the National Minimum Wage if they are:
a) Full-time only
b) Part-time only
c) Over school leaving age and employed
d) Students only
Which law protects employees from discrimination at work?
a) The Employment Rights Act
b) The Equality Act 2010
c) The Health and Safety Act
d) The Trade Union Act
What is the usual working week limit under UK law without overtime?
a) 35 hours
b) 37 hours
c) 48 hours
d) 52 hours
What is ‘redundancy’?
a) Being fired for poor behaviour
b) Losing a job because the role is no longer needed
c) Temporary leave from work
d) Employee’s choice to resign
What must employers provide to protect health and safety?
a) Free lunch
b) Safe working conditions and training
c) Transport to work
d) Flexible hours
Can an employee refuse to carry out illegal instructions?
a) Yes, without penalty
b) No, they must comply
c) Only if told by a manager
d) Only if in writing
What is the role of a Trade Union?
a) To represent workers’ interests and negotiate conditions
b) To hire and fire employees
c) To manage payroll
d) To run the company
What happens if an employee and employer cannot resolve a dispute via grievance?
a) The dispute ends
b) The employee can go to employment tribunal
c) The employee is fired immediately
d) The employee must accept the employer’s decision
Which is an example of constructive dismissal?
a) Employee quits due to employer’s breach of contract
b) Employee fired for misconduct
c) Employee retires
d) Employee takes a new job
What is ‘maternity leave’?
a) Time off work for illness
b) Paid holiday for all employees
c) Leave for birth and care of a baby
d) Volunteer leave
Are employees entitled to breaks during work hours?
a) Yes, if working more than 6 hours a day
b) No, breaks are optional
c) Only if the employer allows it
d) No legal entitlement
Which of the following is NOT protected characteristic under the Equality Act?
a) Age
b) Religion
c) Height
d) Gender
What can an employee do if they are being harassed at work?
a) Report it via grievance procedure
b) Ignore it
c) Quit without notice
d) Retaliate
When must employers provide written pay statements?
a) Weekly
b) Monthly
c) Every year
d) On request only
What is the legal minimum rest break in a working day over 6 hours?
a) 15 minutes
b) 20 minutes
c) 30 minutes
d) 45 minutes
What must employers do before making redundancies?
a) Consult employees or their representatives
b) Fire all employees immediately
c) Offer bonuses
d) Increase working hours
Can an employee refuse to work overtime?
a) Yes, if their contract doesn’t require it
b) No, must comply
c) Only if ill
d) Only if asked twice
What should an employee do if they experience unfair treatment?
a) Follow grievance and disciplinary procedure
b) Ignore it
c) Spread rumours
d) Resign immediately

Written Questions (10)

Describe three key rights all employees have at work.
Explain the importance of a written contract of employment.
Describe what a grievance procedure is and why it is important.
Outline the main steps an employee should take to resolve a dispute with their employer.
Explain what ‘unfair dismissal’ means and give one example.
Describe the role of ACAS in workplace dispute resolution.
What is the Equality Act 2010 and why is it important in the workplace?
Explain why it is important for employers to consult employees before making redundancies.
Describe what an employee can do if they feel they are being discriminated against at work.
Explain how setting SMART goals can benefit employees in managing their work and development.

This detailed plan and question bank should both meet National Curriculum standards and provide engaging, meaningful content for Year 9 students and ‘The King’s Trust’ programme participants. If you need the printable worksheets or a presentation outline, I can prepare those too!

Personal Fitness Plan

Teaching Instructions