The document provides information about the five components of health-related physical fitness: cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. It describes exercises that target each component and recommends durations and frequencies. For example, it recommends 150-250 minutes per week of moderate activity or more for weight loss, and describes stretching major muscle groups for 10-30 seconds and repeating 3-4 times after strength training. The overall goal is to help students develop a two-week personal fitness plan specifying warm-ups, cool-downs, and principles of exercise for each fitness component.

1. Health-Related
Physical Fitness
& Exercises
Unit Topic: Personal Fitness Plan
Grade Level: 8th Grade – Physical Education
By: Mandi Willis

2. Content Standards
Learning Objectives
4.1 Develop a two-week personal fitness plan
specifying the proper warm-up and cool-
down activities and the principles of exercise
for each of the five components of health-
related physical fitness
Gain knowledge about the five components of
health-related physical fitness and identify
which exercises align with each component
Review materials and prepare to complete
personal fitness plan

3. STAND UP
AND MOVE!

5. Cardiorespiratory Endurance
• Aerobic Activities
• 10 minute intervals
• 2 hrs 30 minutes of moderate-intensity or
1hr 15 minutes of high-intensity weekly
• Examples:
• Moderate-intensity: brisk walking, water
aerobics, bicycling, tennis, dancing,
gardening
• High-intensity: jogging, running,
swimming laps, jumping rope, hiking uphill
01

6. Muscular Strength and Endurance
02
• Muscle strengthening activities that build muscle
endurance:
• Should be performed on 2 or more days per week
• All muscle groups should be worked
• Each exercise should be repeated 8 to 12 times per
set for each muscle group.
• As the exercises become easier, more weight
should be added before the next set.
• Examples:
• Lifting weights, training with
resistance bands, or body
weight exercises (e.g., sit-ups,
push-ups, squats, etc.)

7. Do these exercises increase muscular
strength and endurance?
Now You Try…

8. Flexibility
03
• Each time you participate in strength-
training or aerobic activities, take 10
minutes to stretch the major muscle
groups.
• Hold each stretch for 10 to 30 seconds
and repeat 3 to 4 times.
• Yoga is also very effective to
improve flexibility.

9. Body Composition
04
• Moderate-intensity physical activity
for 150-250 minutes per week helps
with weight gain, but will only
provide modest weight loss.
• Physical activity for more than 250
minutes per week is recommended
for weight loss and the prevention
of weight gain.

10. How long should we hold
each stretch?
How many times should we
repeat each stretch?
Now You Try…

11. Template for Two-Week Personal Fitness Plan

12. Can you incorporatethese
components and make exercise
enjoyable?