Basic 6 · Physical Education · Fitness Programme
Planning a One-Day Personal Fitness Plan
In this topic you will develop a one-day personal physical fitness plan that includes warm-up, activities for different fitness components and cool-down.
By the end of these notes you should be able to:
- Name the components of physical fitness
- Plan a one-day fitness programme
- Carry out and evaluate your plan
What you already know
- Running and sit-ups
Copy everything that has a blue line on its left into your notebook. The other parts are for reading.
- Strand
- Values And Psycho-Social Concepts
- Sub-strand
- Fitness Programme
- Indicator
- B6.4.1.4.1 – Develop a one-day personal physical fitness plan
Introduction
Athletes do not exercise randomly. They follow plans. With a simple plan, you can make sure your daily activity improves all parts of your fitness.
1. Components of Fitness
| Component | Meaning | Example activity |
|---|---|---|
| cardiovascular endurance | heart and lungs working for long periods | running, skipping, cycling |
| muscular strength | force muscles can produce | push-ups, pull-ups |
| muscular endurance | muscles working repeatedly without tiring | sit-ups, squats |
| flexibility | range of movement at the joints | stretching |
| body composition | healthy balance of fat and muscle | regular exercise and good diet |
2. The FITT Principle
| Letter | Meaning | Example |
|---|---|---|
| F | Frequency: how often | most days of the week |
| I | Intensity: how hard | moderate (talk test) |
| T | Time: how long | 60 minutes a day for children |
| T | Type: what kind | running, skipping, games |
3. Sample One-Day Plan
| Time | Part | Activity | Duration |
|---|---|---|---|
| 6:30 a.m. | warm-up | brisk walk, arm circles, leg swings | 5 min |
| 6:35 | cardio | jog or skip | 15 min |
| 6:50 | strength | 3 × 8 push-ups, 3 × 10 squats | 10 min |
| 7:00 | endurance | 2 × 15 sit-ups | 5 min |
| 7:05 | flexibility | stretch calves, thighs, back and shoulders | 10 min |
| 4:00 p.m. | games | football or ampe with friends | 30 min |
| 4:30 | cool-down | walk and stretch | 5 min |
4. Carrying Out and Evaluating
Follow your plan for one day and record what you actually did and how you felt. Ask: Did I include all components? Was the intensity right? Was it enjoyable? Adjust the plan to suit your time, space and ability. Combine fitness with healthy eating, drinking water and enough sleep.
Remember that the plan should be enjoyable; choose activities you like so that you keep doing them.
New words
- fitness component
- A part of physical fitness.
- cardiovascular
- Relating to the heart and blood vessels.
- flexibility
- The ability to bend and stretch.
- FITT
- Frequency, Intensity, Time, Type.
- intensity
- How hard you exercise.
- evaluate
- To judge how well something worked.
Summary
- Fitness has components: cardio endurance, strength, muscular endurance, flexibility and body composition.
- Use FITT to plan exercise.
- A good plan includes warm-up, varied activities and cool-down.
- Carry out, record and adjust your plan.
Class activity: My Fitness Day
- Write a one-day fitness plan using the sample.
- Follow it on a weekend day.
- Record and evaluate how it went.
You need: Skipping rope, Locally made ball, Personal activity record cards
Exercises
Answer in your exercise book first, then check your answers.
1. Which activity improves flexibility?
- A. Stretching
- B. Sleeping
- C. Eating
- D. Watching TV
Show answer
Answer: StretchingJoint movement.2. In FITT, "I" stands for…
- A. Intensity
- B. Interest
- C. Inside
- D. Idea
Show answer
Answer: IntensityHow hard.3. How many minutes of activity should children do daily?
- A. 60
- B. 5
- C. 10
- D. 300
Show answer
Answer: 60Recommended.4. A fitness plan should include a warm-up.
- A. True
- B. False
Show answer
Answer: TruePrepares the body.5. Sit-ups mainly improve flexibility.
- A. True
- B. False
Show answer
Answer: FalseThey build muscular endurance.6. The ability of the heart and lungs to work for a long time is cardiovascular ______.
Show answer
Answer: enduranceFitness component.7. Name four components of fitness.
Show answer
Answer: Cardiovascular endurance, muscular strength, muscular endurance, flexibility (or body composition).Any four.8. Explain how the FITT principle helps you plan exercise.
Show answer
Answer: It guides how often, how hard, how long and what type of exercise to do, so the plan is balanced and effective.Planning tool.
Homework
- Follow your one-day plan and write an evaluation.