Digital Unit Plan - Lesson Lecture

1. Understanding the Levels of
Physical Activity

2. Objective
CA-PE.7.3.3 Develop individual goals, from research-based standards,
for each of the five components of health-related physical fitness
CA-PE.7.3.5 Assess periodically the attainment of, or progress toward,
personal physical fitness goals and make necessary adjustments to a
personal physical fitness program

4. Self Assessment
How would you rate your current levels of physical activity using the levels
provided below and why?:
a) Inactive
b) Low
c) Medium
d) High

5. Classification of Total Weekly Amounts of
Aerobic Physical Activity into Four
Categories
Levels of Physical Activity
Range of Moderate-Intensity
Minutes a Week
Summary of Overall Health
Benefits Comment
Inactive
No activity beyond baseline None Being inactive is unhealthy.
Low
Activity beyond baseline but fewer
than 150 minutes a week
Some Low levels of activity are clearly
preferable to an inactive lifestyle.
Medium
150 minutes to 300 minutes a
week
Substantial Activity at the high end of this
range has additional and more
extensive health benefits than
activity at the low end.
High
More than 300 minutes a week Additional Current science does not allow
researchers to identify an upper
limit of activity above which there
are no additional health benefits.
Taking this chart into
consideration, how would
you rate your current levels
of physical activity?
Did your response change
from the previous slide?

6. The Framework for the Physical Activity
Guidelines for Americans
Baseline activity refers to the light-intensity activities of daily life, such as standing, walking slowly,
and lifting lightweight objects. People vary in how much baseline activity they do. People who do
only baseline activity are considered to be inactive. They may do very short episodes of moderate-
or vigorous-intensity activity, such as climbing a few flights of stairs, but these episodes aren't long
enough to count toward meeting the Guidelines.
Health-enhancing physical activity is activity that, when added to baseline activity, produces health
benefits. In this document, the term "physical activity" generally refers to health-enhancing physical
activity. Brisk walking, jumping rope, dancing, lifting weights, climbing on playground equipment
at recess, and doing yoga are all examples of physical activity. Some people (such as postal carriers
or carpenters on construction sites) may get enough physical activity on the job to meet the
Guidelines.
("Chapter 1: Introducing the 2008 Physical Activity Guidelines for Americans", 2018)

7. Consider
1. After viewing the previous video about quality physical education, what in
your physical education class is going to help you become a more active,
healthy, responsible, and well-rounded citizen?
2. What is something you would like to see incorporated into our physical
education class to make it health-enhancing physical activity as well as a
quality program?

8. What You Can Look Forward To In This
Lesson
• During our time together we will work to achieve health-enhancing physical
activity, meaning, we will work above the physical demands of our everyday
lives in order to maintain a healthy body weight by increasing the number of
calories burned, improve bone health by including weight-bearing activities, and
essentially lower our risks for developing chronic disease such as heart disease
or type 2 diabetes.:All by taking into consideration our daily fitness levels.

9. Important Factors to Consider When
Attempting to Adjust Fitness Levels
Goal Setting
• In fitness it is important to create attainable and measurable goals to help keep you on track and
motivated. A good rule of thumb is to follow the acronym SMART
• S: Specific – provide enough detail so that there is no confusion as to whether or not you have met
your goal.
• M: Measurable – measurable goals have outcomes that can be assessed, you either did or did not
meet your goal.
• A: Attainable/Achievable – Realistic goals take into consideration time constraints, ability of
oneself, and probability that the goal may be achieved
• R: Realistic – gradually increase the difficulty of your goal, it is okay to start small at first
• T: Timely – consider the timeframe you have to obtain the goals you are setting
Introducing New Topics/Activities
• We will work through different skills in various activities and games. The variation of skills will
require you to use all five components of fitness including: Cardiovascular Endurance, Muscular
Strength, Muscular Endurance, Flexibility, and Body Composition.

10. Presidential Physical Fitness Performance
Standards
PERCENTILE 12 13 14
100 6:03 5:40 4:30
95 6:43 6:25 6:01
90 6:57 6:39 6:13
85 7:11 6:50 6:26
80 7:25 7:00 6:33
75 7:41 7:11 6:45
70 7:56 7:20 6:59
65 8:05 7:29 7:09
60 8:14 7:41 7:19
55 8:25 7:55 7:29
50 8:40 8:06 7:44
45 8:58 8:17 7:59
40 9:11 8:35 8:13
35 9:40 8:54 8:30
30 10:00 9:10 8:48
25 10:22 9:23 9:10
20 10:52 10:02 9:35
15 11:30 10:39 10:18
10 12:11 11:43 11:22
5 13:14 12:47 12:11
0 23:05 24;12 18:10
PERCENTILE 12 13 14
100 6:22 5:42 5:00
95 7:35 7:21 7:20
90 8:00 7:49 7:43
85 8:23 8:13 7:59
80 8:52 8:29 8:20
75 9:15 8:49 8:36
70 9:36 9:09 8:50
65 10:05 9:30 9:09
60 10:26 9:50 9:27
55 10:44 10:07 9:51
50 11:05 10:23 10:06
45 11:23 10:57 10:25
40 11:47 11:20 10:51
35 12:01 11:40 11:10
30 12:24 12:00 11:36
25 12:46 12:29 11:52
20 13:35 13:01 12:18
15 14:12 14:10 12:56
10 14:39 14:49 14:10
5 16:00 16:10 15:44
0 24:54 20:45 20:04
ONE-MILE RUN/WALK FOR BOYS ONE-MILE RUN/WALK FOR GIRLS
These charts show the mile time
averages for ages 12, 13, and
14. These charts can be
referenced throughout the year
in order to gauge where your
aerobic fitness levels are in
relation to the suggested average
of healthy students your age.
In which percentile do you
currently fall under? Does this
surprise you? Why or why not?

11. Conclusion
• The goal of this lesson was to introduce the topic of individual fitness levels. It is
important to understand where you are currently at with your fitness level, may
very well be different than that of your classmates and that is okay. Wherever
you may be in your physical activity journey we will begin taking small steps to
increase your current fitness levels. By setting SMART goals you will avoid
overloading your body or burning out too quickly. By looking at nationwide
statistics you will be able to compare your current fitness levels to other athletes
your age and find ways to increase your abilities in all five fitness components.
• Refer back to this lesson regularly during our next few weeks to reference the
charts provided in order to see if you are on the right track to obtaining your
goals.

12. References
Chapter 1: Introducing the 2008 Physical Activity Guidelines for
Americans. (2018, March 15). Retrieved March 15, 2018,
from https://health.gov/paguidelines/guidelines/chapter1.aspx