Program Overview
Health-Related Fitness Components
Cardiovascular Endurance
Activities that challenge the heart and lungs โ running, cycling, jump rope, and aerobic circuits.
Component 01
Muscular Strength
Maximum force a muscle can exert in a single effort through resistance and bodyweight training.
Component 02
Muscular Endurance
Training muscles to perform repeated contractions โ push-ups, sit-ups, planks, circuit training.
Component 03
Flexibility
Improving range of motion through static and dynamic stretching, yoga fundamentals, and cool-down protocols.
Component 04
Body Composition
Understanding lean muscle mass, body fat, and overall health โ tracked through FitnessGram assessments.
Component 05
Speed & Agility
Ladder drills, cone exercises, and reaction training that build coordination and quickness.
Component 06
Unit Schedule
Full-Year Training Units
| Unit | Focus Area | Duration | Includes |
|---|---|---|---|
| Unit 01 | Fitness Assessment & Goal Setting | 2 weeks | FitnessGram pre-test, goal cards |
| Unit 02 | Cardiovascular Training | 3 weeks | PACER test, interval runs, aerobics |
| Unit 03 | Strength & Resistance Training | 3 weeks | Bodyweight circuits, weight room intro |
| Unit 04 | Team Sports โ Basketball | 3 weeks | Skills drills, rules, game play |
| Unit 05 | Flexibility & Yoga | 2 weeks | Stretch routines, mindfulness |
| Unit 06 | Team Sports โ Volleyball | 3 weeks | Serving, setting, spiking, game play |
| Unit 07 | Individual Sports โ Badminton | 2 weeks | Strokes, scoring, singles/doubles |
| Unit 08 | Fitness Assessment โ Post-Test | 2 weeks | FitnessGram post-test, reflection |
FitnessGram
The FitnessGram Assessment
All students complete FitnessGram testing at the beginning and end of the school year. This nationally recognized fitness battery measures the five health-related components of fitness and helps students track their personal progress over time.
FitnessGram tests include: the PACER test (cardiovascular endurance), push-up test (muscular strength/endurance), curl-up test (core endurance), trunk lift (flexibility/back strength), and the shoulder stretch (upper body flexibility).
Weekly Class Structure
- Warm-Up (5โ7 min): Dynamic stretching and light cardio activation
- Skill Introduction (10 min): Direct instruction on the day's focus
- Activity Block (25โ30 min): Structured practice, drills, or game play
- Cool-Down & Reflection (5 min): Static stretching, class debrief
๐ Fitness Challenge
This month: Complete 100 push-ups in the shortest time in one class period. Submit your score to Mr. Austin for the leaderboard!