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ACTIVE HOME PHYSICAL EDUCATION: MIDDLE SCHOOL FITNESS KNOWLEDGE
Complete the activity with a friend or family member. Don’t forget to log your daily physical activity time.
Lesson Intro Video to FITT Principle: Brain Bites- The F.I.T.T Principle
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
My Learning Goals
I will coordinate my
body movements to
complete
consecutive hits.
I will develop a
frequency for my
workout.
I will measure my
intensity during my
personal workout.
I will complete two
fitness cards for a
period of __
minutes.
I will demonstrate
two types of fitness
during my workout.
Today’s
Vocabulary
FITT PRINCIPLE
A personal fitness
concept that is
inclusive of
frequency, intensity,
time, and type for
exercise.
FREQUENCY
The rate at which
something occurs or
is repeated over a
particular period of
time.
INTENSITY
The amount of
exertion used when
performing an
exercise or activity.
Perceived Exertion
TIME
The duration of an
event or period.
TYPE
The activity
category associated
with a given
exercise (e.g.,
strength training,
cardio, etc.).
Warm-Up Activity
Keeper
(Darebee)
Lockdown
(Darebee)
Keeper
(Darebee)
Lockdown
(Darebee)
The Final Bell
(Darebee)
Learning Focus
Activity
Activity 1:
One and Done
Perform the One
and Done routine.
Use the video link
below for guidance.
Optional Video
Activity 2:
Create Your Own
One and Done
Design Your Own 6
exercise routine.
Additional Ideas
Activity 3:
Coach D’s
Warm-up Card
Perform each
exercise for 1 min
with a 30 sec break.
Activity 4:
Tabata To Improve
Complete two 4 min
Tabata workouts.
Complete the
Aerobic Capacity &
Muscular Strength
Cards.
Activity 5:
Tabata To Improve
Complete to 4 min
Tabata workouts.
Complete the
Flexibility &
Muscular
Endurance Cards.
Daily Movement
Activity
1-Min Cardio
(Darebee)
1-Min Cardio
(Darebee)
Good Morning
(Darebee)
Good Morning
(Darebee)
Good Morning
(Darebee)
Refocus
Relax 5-Min Guide
(2bpresent)
7-11 Breathing
(2bpresent)
Relax 5-Min Guide
(2bpresent)
7-11 Breathing
(2bpresent)
Nostril Breathing
(V. Otto)
Optional
Assessment
FITT Formula Log FITT Formula Log FITT Formula Log FITT Formula Log FITT Formula Log
Did I log my total
activity time?
YES or NO? YES or NO? YES or NO? YES or NO? YES or NO?
How am I feeling
today?
FITT Formula (noun) A personal fitness concept that includes 4 elements of fitness planning: frequency,
intensity, time, and type. These elements create the foundation of a comprehensive fitness plan.
The FITT Formula helps us define and remember the 4 essential elements to a well-written personal fitness
plan. Use the chart below to track your FITT status for 1 week.
Key: L = Light Intensity M=Moderate Intensity V=Vigorous Intensity
AC=Aerobic Capacity MF=Muscular Fitness FL=Flexibility
(Note: This can be done in real-time as a log, or as an activity recall exercise)
Day of the Week
Activity Name
Intensity
Time
Type
Monday 1
L
M
V
AC
MF
FL
Monday 2
L
M
V
AC
MF
FL
Tuesday 1
L
M
V
AC
MF
FL
Tuesday 2
L
M
V
AC
MF
FL
Wednesday 1
L
M
V
AC
MF
FL
Wednesday 2
L
M
V
AC
MF
FL
Thursday 1
L
M
V
AC
MF
FL
Thursday 2
L
M
V
AC
MF
FL
Friday 1
L
M
V
AC
MF
FL
Friday 2
L
M
V
AC
MF
FL
Saturday 1
L
M
V
AC
MF
FL
Saturday 2
L
M
V
AC
MF
FL
Sunday 1
L
M
V
AC
MF
FL
Sunday 2
L
M
V
AC
MF
FL
How many days per week did you…? [Frequency]
• participate in an activity to improve aerobic capacity?
• participate in an activity to improve muscular fitness?
• participate in an activity to improve flexibility?
Let’s H.Y.P.E. the breaks!
Hip Hop Public Health is an organization dedicated to helping kids and their
families live health and active lives. They’ve created a video dance series called
HYPE the Breaks that you can use at home to stay active. Here’s how you can
find a dance that you like.
1) Visit www.hhph.org
2) Click on the “RESOURCES” link in the top menu.
3) Use the Filter and Sort tools on the left of the window.
4) Check “HYPE Breaking It Down” and “HYPE the Breaks Vol. 1”
5) Click on and follow then along with one of the many videos.
TABATA Time!
What is Tabata Training?
ü Tabata training was created by a Japanese scientist named Dr. Izumi Tabata.
ü True Tabata workouts combine 20 seconds of vigorous activity with 10
seconds of rest in between each set.
ü We may adjust our timing and intensity throughout the module, but it’s
important to understand the history behind our workouts.
ü Dr. Tabata’s research showed that even 4-minute workouts using his timing
formula can have positive results on a person’s overall fitness.
We’ll focus on 2 types of Tabata activity routines – One and Done, and Double or
Nothing. Then, you can use the blank routine chart to create your own workout.
One and Done
This format is called “one & done” because each
exercise is only done 1 time during the routine.
Set #
Exercise Name
Interval Start
1
Jumping Jacks (20 seconds)
Rest 10 seconds
0:00
2
Lunges (20 seconds)
Rest 10 seconds
0:30
3
Hold Plank Position (20 seconds)
Rest 10 seconds
1:00
4
Invisible Jump Rope (20 seconds)
Rest 10 seconds
1:30
5
Squats (20 seconds)
Rest 10 seconds
2:00
6
Plank Leg Raises (20 seconds)
Rest 10 seconds
2:30
7
Jog in Place with High Knees (20 seconds)
Rest 10 seconds
3:00
8
Plank Arm Raises (20 seconds)
Rest 10 seconds
3:30
!
Health-Related Fitness Routine Card
Set #
Exercise Name
Interval Start
1
Exercise:
0:00
Rest 10 Seconds
2
Exercise:
0:30
Rest 10 Seconds
3
Exercise:
1:00
Rest 10 Seconds
4
Exercise:
1:30
Rest 10 Seconds
5
Exercise:
2:00
Rest 10 Seconds
6
Exercise:
2:30
Rest 10 Seconds
7
Exercise:
3:00
Rest 10 Seconds
8
Exercise:
3:30
Rest 10 Seconds
!
Skill-Related Fitness Routine Card
Set #
Exercise Name
Interval Start
1
Exercise:
0:00
Rest 10 Seconds
2
Exercise:
0:30
Rest 10 Seconds
3
Exercise:
1:00
Rest 10 Seconds
4
Exercise:
1:30
Rest 10 Seconds
5
Exercise:
2:00
Rest 10 Seconds
6
Exercise:
2:30
Rest 10 Seconds
7
Exercise:
3:00
Rest 10 Seconds
8
Exercise:
3:30
Rest 10 Seconds
!
!
!
!
!
!
RPE Scale
Rate of Perceived Exertion
10
Max Effort Activity
It feels almost impossible to keep going. I’m
completely out of breath and can’t talk. I can’t keep
this up for long.
9
Very Vigorous Activity
It’s really hard to maintain this intensity. I can barely
breathe and can only speak a few words at one time.
7-8
Vigorous Activity
This is almost uncomfortable. My breathing is very
heavy, but can speak a full sentence.
4-6
Moderate Activity
My breathing is heavy, but can hold a short
conversation. I’m not uncomfortable, but I can feel the
challenge in the activity.
2-3
Light Activity
I can maintain this activity for hours. It’s easy to
breathe and carry on a conversation.
1
Very Light Activity
I don’t have to try hard at all, but I’m not watching TV
or taking a nap.
!
(FLEXIBILITY)
Slow, Swimming
Arm Circles
(MUSCULAR ENDURANCE)
Perfect
PLANK
Position
(AEROBIC CAPACITY)
Arms in Front
Mummy Jacks
(FLEXIBILITY)
Mountain
Pose
(MUSCULAR STRENGTH)
Super Slow Motion
PUSH-UPS
(AEROBIC CAPACITY)
Perfect Alignment
Jumping Jacks
!
4-Minute Tabata for Aerobic Capacity
Set #
Exercise Name
Interval Start
1
Exercise: Burpees
0:00
Rest 10 Seconds
2
Exercise: Mountain Climbers
0:30
Rest 10 Seconds
3
Exercise: Jumping Jacks
1:00
Rest 10 Seconds
4
Exercise: Jogging in Place with High Knees
1:30
Rest 10 Seconds
5
Exercise: Burpees
2:00
Rest 10 Seconds
6
Exercise: Mountain Climbers
2:30
Rest 10 Seconds
7
Exercise: Jumping Jacks
3:00
Rest 10 Seconds
8
Exercise: Jogging in Place with High Knees
3:30
Rest 10 Seconds
!
4-Minute Tabata for Muscular Strength
Set #
Exercise Name
Interval Start
1
Exercise: Side-to-Side Lunges
0:00
Rest 10 Seconds
2
Exercise: Walking Push-ups
0:30
Rest 10 Seconds
3
Exercise: Air Squats
1:00
Rest 10 Seconds
4
Exercise: Crunches
1:30
Rest 10 Seconds
5
Exercise: Side-to-Side Lunges
2:00
Rest 10 Seconds
6
Exercise: Walking Push-ups
2:30
Rest 10 Seconds
7
Exercise: Air Squats
3:00
Rest 10 Seconds
8
Exercise: Crunches
3:30
Rest 10 Seconds
!
4-Minute Tabata for Muscular Endurance
Set #
Exercise Name
Interval Start
1
Exercise: Plank Jacks
0:00
Rest 10 Seconds
2
Exercise: Mountain Climbers
0:30
Rest 10 Seconds
3
Exercise: Curl-ups
1:00
Rest 10 Seconds
4
Exercise: Plank Position
1:30
Rest 10 Seconds
5
Exercise: Plank Jacks
2:00
Rest 10 Seconds
6
Exercise: Mountain Climbers
2:30
Rest 10 Seconds
7
Exercise: Curl-ups
3:00
Rest 10 Seconds
8
Exercise: Plank Position
3:30
Rest 10 Seconds
!
4-Minute Tabata for Flexibility
Set #
Exercise Name
Interval Start
1
Exercise: Shoulder Stretch (15 seconds on each arm)
0:00
Rest 10 Seconds
2
Exercise: Cross Leg Stretch (15 seconds then switch)
0:30
Rest 10 Seconds
3
Exercise: Chest Raises
1:00
Rest 10 Seconds
4
Exercise: Figure 4 Stretch (15 seconds on each leg)
1:30
Rest 10 Seconds
5
Exercise: Shoulder Stretch (15 seconds on each arm)
2:00
Rest 10 Seconds
6
Exercise: Cross Leg Stretch (15 seconds then switch)
2:30
Rest 10 Seconds
7
Exercise: Chest Raises
3:00
Rest 10 Seconds
8
Exercise: Figure 4 Stretch (15 seconds on each leg)
3:30
Rest 10 Seconds
