FITT Calendar Standards
Grade Six
3.1 Assess the components of health-related physical fitness (muscle strength, muscle endurance, flexibility, aerobic capacity, and body composition) by using a scientifically based health-related fitness assessment.
3.2 Compare individual physical fitness results with research-based standards for good health.
3.3 Develop individual goals for each of the components of health-related physical fitness (muscle strength, muscle endurance, flexibility, aerobic capacity, and body composition).
3.5 Measure and evaluate changes in health-related physical fitness based on physical activity patterns.
3.6 Monitor the intensity of one’s heart rate during physical activity
4.1 Distinguish between effective and ineffective warm-up and cool-down techniques.
4.2 Develop a one-day personal physical fitness plan specifying the intensity, time, and types of physical activities for each component of health-related physical fitness.
4.3 Identify contraindicated exercises and their adverse effects on the body.
4.4 Classify physical activities as aerobic or anaerobic.
4.5 Explain methods of monitoring heart rate intensity.
4.6 List the long-term benefits of participation in regular physical activity.
4.7 Compile and analyze a log noting the food intake/calories consumed and energy expended through physical activity.
Grade Seven
3.1 Assess one’s own muscle strength, muscle endurance, aerobic capacity, flexibility, and body composition by using a scientifically based health-related fitness assessment.
3.2 Evaluate individual measures of physical fitness in relationship to patterns of physical activity.
3.3 Develop individual goals, from research-based standards, for each of the five components of health-related physical fitness.
3.4 Plan a weekly personal physical fitness program in collaboration with the teacher.
3.6 Assess periodically the attainment of, or progress toward, personal physical fitness goals and make necessary adjustments to a personal physical fitness program.
4.1 Develop a one-week personal physical fitness plan specifying the proper warm-up and cool-down activities.
4.2 Identify physical activities that are effective in improving each of the health-related physical fitness components.
4.3 Match personal preferences in physical activities with each of the five components of health-related physical fitness.
4.4 Explain the effects of physical activity on heart rate during exercise, during the recovery phase, and while to body is at rest.
4.5 Describe the role of physical activity and nutrition in achieving physical fitness.
4.6 Identify and apply the principles of overload in safe, age-appropriate activities.
4.7 Explain progression, overload, and specificity as principles of exercise.
4.8 Discuss the effect of extremity growth rates on physical fitness.
RST.6-8.1
Cite specific textual evidence to support analysis of science and technical texts.
RST.6-8.3
Follow precisely a multistep procedure when carrying out experiments, taking measurements, or performing technical tasks.
RST.6-8.7
Integrate quantitative or technical information expressed in words in a text with a version of that information expressed visually (e.g., in a flowchart, diagram, model, graph, or table).
WHST.6-12.1
Write arguments to support claims with clear reasons and relevant evidence.
WHST.6-12.2
Write informative/explanatory texts, including the narration of historical events, scientific procedures/ experiments, or technical processes.
WHST.6-12.9
Draw evidence from informational texts to support analysis reflection, and research.
Grade Six
3.1 Assess the components of health-related physical fitness (muscle strength, muscle endurance, flexibility, aerobic capacity, and body composition) by using a scientifically based health-related fitness assessment.
3.2 Compare individual physical fitness results with research-based standards for good health.
3.3 Develop individual goals for each of the components of health-related physical fitness (muscle strength, muscle endurance, flexibility, aerobic capacity, and body composition).
3.5 Measure and evaluate changes in health-related physical fitness based on physical activity patterns.
3.6 Monitor the intensity of one’s heart rate during physical activity
4.1 Distinguish between effective and ineffective warm-up and cool-down techniques.
4.2 Develop a one-day personal physical fitness plan specifying the intensity, time, and types of physical activities for each component of health-related physical fitness.
4.3 Identify contraindicated exercises and their adverse effects on the body.
4.4 Classify physical activities as aerobic or anaerobic.
4.5 Explain methods of monitoring heart rate intensity.
4.6 List the long-term benefits of participation in regular physical activity.
4.7 Compile and analyze a log noting the food intake/calories consumed and energy expended through physical activity.
Grade Seven
3.1 Assess one’s own muscle strength, muscle endurance, aerobic capacity, flexibility, and body composition by using a scientifically based health-related fitness assessment.
3.2 Evaluate individual measures of physical fitness in relationship to patterns of physical activity.
3.3 Develop individual goals, from research-based standards, for each of the five components of health-related physical fitness.
3.4 Plan a weekly personal physical fitness program in collaboration with the teacher.
3.6 Assess periodically the attainment of, or progress toward, personal physical fitness goals and make necessary adjustments to a personal physical fitness program.
4.1 Develop a one-week personal physical fitness plan specifying the proper warm-up and cool-down activities.
4.2 Identify physical activities that are effective in improving each of the health-related physical fitness components.
4.3 Match personal preferences in physical activities with each of the five components of health-related physical fitness.
4.4 Explain the effects of physical activity on heart rate during exercise, during the recovery phase, and while to body is at rest.
4.5 Describe the role of physical activity and nutrition in achieving physical fitness.
4.6 Identify and apply the principles of overload in safe, age-appropriate activities.
4.7 Explain progression, overload, and specificity as principles of exercise.
4.8 Discuss the effect of extremity growth rates on physical fitness.
RST.6-8.1
Cite specific textual evidence to support analysis of science and technical texts.
RST.6-8.3
Follow precisely a multistep procedure when carrying out experiments, taking measurements, or performing technical tasks.
RST.6-8.7
Integrate quantitative or technical information expressed in words in a text with a version of that information expressed visually (e.g., in a flowchart, diagram, model, graph, or table).
WHST.6-12.1
Write arguments to support claims with clear reasons and relevant evidence.
WHST.6-12.2
Write informative/explanatory texts, including the narration of historical events, scientific procedures/ experiments, or technical processes.
WHST.6-12.9
Draw evidence from informational texts to support analysis reflection, and research.
Flexibility
Frequency- everyday of week, 7 days a week
Intensity- to the point of mild discomfort
Time- each stretch 10- 30 seconds & 8-10 different stretches
Type- static stretching, partner assisted stretching, active stretching
Cardiovascular Endurance
Frequency- 3 to 5 days per week
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- distance in miles, time (hours/minutes) 30-60 minutes
Type- running, biking, swimming
Muscular Strength
Frequency- 2 to 4 days per week
Intensity- 60%-90% of 1RM
Time- 1-3 sets & 6-10 reps & 8-12 different exercises
Type- weight training (heavy), body building exercises
Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 20-60 minutes, sets and distance (4 sets of 20 yards or meters)
Type- sprints, circuits, intervals
Muscular Endurance
Frequency- 1 to 3 days per week
Intensity- 30% - 50% of 1RM
Time- 1-3 sets & 10-50 reps & 8-12 different exercises
Type- body weight exercises, conditioning, circuit training
FITT Calendar
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Stretching Stretching Stretching Stretching Stretching Stretching Stretching
Biking Sprints Biking Sprints Biking Sprints Biking
Weights Push Ups Push Ups Weights
Sunday
Stretching- Flexibility
Day 1 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Biking- Cardiovascular Endurance
Day 1 of 4
60%-85% of MHR 6-7 RPE
Distance in miles
50 minutes
Weights- Muscular Strength
Day 1 of 2
60%-90% of IRM
1-4 sets & 7-10 reps & 10-15 different exercises
Monday
Stretching- Flexibility
Day 2 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Sprints- Cardiovascular Speed & Power
Day 1 of 3
80%-100% of MPH 7-9 RPE
30-60 minutes, sets and distance (5 sets of 30 yards or meters)
Tuesday
Stretching- Flexibility
Day 3 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Biking- Cardiovascular- Endurance
Day 2 of 4
60%-85% of MHR 6-7 RPE
Distance in miles
50 minutes
Push Ups- Muscular Endurance
Day 1 of 2
30% - 50% of 1RM
1-3 sets & 10-50 reps & 8-12 different exercises
Wednesday
Stretching- Flexibility
Day 4 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Sprints- Cardiovascular Speed & Power
Day 2 of 3
80%-100% of MPH 7-9 RPE
30-60 minutes, sets and distance (5 sets of 30 yards or meters)
Thursday
Stretching- Flexibility
Day 5 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Biking- Cardiovascular Endurance
Day 3 of 4
60%-85% of MHR 6-7 RPE
Distance in miles
50 minutes
Push Ups- Muscular Endurance
Day 2 of 2
30% - 50% of 1RM
1-3 sets & 15-60 reps & 10-12 different exercises
Body weight exercises, conditioning, circuit training
Friday
Stretching- Flexibility
Day 6 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Sprints- Cardiovascular Speed & Power
Day 3 of 3
80%-100% of MPH 7-9 RPE
30-60 minutes, sets and distance (5 sets of 30 yards or meters)
Saturday
Stretching- Flexibility
Day 7 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Biking- Cardiovascular Endurance
Day 4 of 4
60%-85% of MHR 6-7 RPE
Distance in miles
50 minutes
Weights- Muscular Strength
Day 2 of 2
60%-90% of IRM
1-4 sets & 7-10 reps & 10-15 different exercises
Frequency- everyday of week, 7 days a week
Intensity- to the point of mild discomfort
Time- each stretch 10- 30 seconds & 8-10 different stretches
Type- static stretching, partner assisted stretching, active stretching
Cardiovascular Endurance
Frequency- 3 to 5 days per week
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- distance in miles, time (hours/minutes) 30-60 minutes
Type- running, biking, swimming
Muscular Strength
Frequency- 2 to 4 days per week
Intensity- 60%-90% of 1RM
Time- 1-3 sets & 6-10 reps & 8-12 different exercises
Type- weight training (heavy), body building exercises
Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 20-60 minutes, sets and distance (4 sets of 20 yards or meters)
Type- sprints, circuits, intervals
Muscular Endurance
Frequency- 1 to 3 days per week
Intensity- 30% - 50% of 1RM
Time- 1-3 sets & 10-50 reps & 8-12 different exercises
Type- body weight exercises, conditioning, circuit training
FITT Calendar
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Stretching Stretching Stretching Stretching Stretching Stretching Stretching
Biking Sprints Biking Sprints Biking Sprints Biking
Weights Push Ups Push Ups Weights
Sunday
Stretching- Flexibility
Day 1 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Biking- Cardiovascular Endurance
Day 1 of 4
60%-85% of MHR 6-7 RPE
Distance in miles
50 minutes
Weights- Muscular Strength
Day 1 of 2
60%-90% of IRM
1-4 sets & 7-10 reps & 10-15 different exercises
Monday
Stretching- Flexibility
Day 2 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Sprints- Cardiovascular Speed & Power
Day 1 of 3
80%-100% of MPH 7-9 RPE
30-60 minutes, sets and distance (5 sets of 30 yards or meters)
Tuesday
Stretching- Flexibility
Day 3 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Biking- Cardiovascular- Endurance
Day 2 of 4
60%-85% of MHR 6-7 RPE
Distance in miles
50 minutes
Push Ups- Muscular Endurance
Day 1 of 2
30% - 50% of 1RM
1-3 sets & 10-50 reps & 8-12 different exercises
Wednesday
Stretching- Flexibility
Day 4 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Sprints- Cardiovascular Speed & Power
Day 2 of 3
80%-100% of MPH 7-9 RPE
30-60 minutes, sets and distance (5 sets of 30 yards or meters)
Thursday
Stretching- Flexibility
Day 5 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Biking- Cardiovascular Endurance
Day 3 of 4
60%-85% of MHR 6-7 RPE
Distance in miles
50 minutes
Push Ups- Muscular Endurance
Day 2 of 2
30% - 50% of 1RM
1-3 sets & 15-60 reps & 10-12 different exercises
Body weight exercises, conditioning, circuit training
Friday
Stretching- Flexibility
Day 6 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Sprints- Cardiovascular Speed & Power
Day 3 of 3
80%-100% of MPH 7-9 RPE
30-60 minutes, sets and distance (5 sets of 30 yards or meters)
Saturday
Stretching- Flexibility
Day 7 of 7
10 different types of static stretching
15 seconds each stretch
Until the point of discomfort
Biking- Cardiovascular Endurance
Day 4 of 4
60%-85% of MHR 6-7 RPE
Distance in miles
50 minutes
Weights- Muscular Strength
Day 2 of 2
60%-90% of IRM
1-4 sets & 7-10 reps & 10-15 different exercises