Understanding the Levels of Physical Activity

Category: Education

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Digital Unit Plan - Teacher Lecture


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Understanding the Levels of Physical Activity:

Understanding the Levels of Physical Activity


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

Self Assessment:

Self Assessment How would you rate your current levels of physical activity using the levels provided below and why?: Inactive Low Medium High

Classification of Total Weekly Amounts of Aerobic Physical Activity into Four Categories:

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. After Taking this chart into consideration, how would you rate your current levels of physical activity? Did your response change from the previous slide?

The Framework for the Physical Activity Guidelines for Americans :

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)


Consider 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? 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?

What You Can Look Forward To In This Lesson:

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.

Important Factors to Consider When Attempting to Adjust Fitness Levels:

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.

Presidential Physical Fitness Performance Standards:

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?


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.


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

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