What is physical fitness?

Physical fitness helps us maintain good overall health.

Press 'Overall health' to access a description of the concept.

Overall health

Explore the images and think about physical fitness.

What words do you associate with physical fitness? Record words that come to mind and then, try to come up with a definition of physical fitness based on the words you came up with.

Complete the Physical Fitness Definition in your notebook or using the following fillable and printable document. If you would like, you can use speech-to-text or audio recording tools to record your thoughts.

After you create your definition, press 'Physical Fitness' to access a description of this concept.

Physical Fitness

Improving physical fitness

In the Minds On, you listed ideas of what physical fitness might be. Did your list include any of these ideas?

Physical fitness is:

• well-being
• participating in physical activities you like
• playing sports
• moving at recess or after school
• doing a physical task like building a tree house

For each statement, select whether it is a true or false reason for improving physical fitness.

Your physical fitness level

Time to move! Let's do a baseline assessment. That means you figure out your current physical fitness level.

Choose one of the following activities for your assessment.

• Option 1: The 8-minute assessment
• Option 2: The 5-minute assessment

Explore more details about each option in the following sections. You may record your results using one of the templates provided or any other method of your choice.

Option 1: The 8-minute assessment

For the 8-minute assessment, you will need to:

1. Determine what one lap is within your learning space.
2. Set a timer and move, walk, or wheel as fast as you can.
3. Count the number of laps you move in 8 minutes.

Now, set a goal for yourself based on the baseline assessment. For example, if you have effortlessly accomplished the tasks in the assessment, challenge yourself with a different goal. If you have not accomplished the baseline assessment tasks yet, set a next goal to accomplish it.

Complete the 8-Minute Assessment in your notebook or using the following fillable and printable document. If you would like, you can use speech-to-text or audio recording tools to record your thoughts.

Option 2: The 5-minute assessment

For this option, you will need to:

1. Find a safe place to be active.
2. Set a timer for 30 seconds work and 15 seconds of rest.
3. Do the physical fitness exercises suggested or choose your own.
4. Give your best effort for each 30 second work period and then rest for the 15 second rest period.

You can choose the exercises from the ones provided here or you can perform during the 5-minute assessment or you can choose your own.

You may also choose to explore the Let's Move exercises. Press the following link to access the exercises. https://www.tvokids.com/school-age/gallery/lets-move(Opens in a new window)

Now, set a goal for yourself based on the baseline assessment. For example, if you have effortlessly accomplished the tasks in the assessment, challenge yourself with a different goal. If you have not accomplished the baseline assessment tasks yet, set a next goal to accomplish it.

Complete the 5-Minute Assessment in your notebook or using the following fillable and printable document. If you would like, you can use speech-to-text or audio recording tools to record your thoughts.

Coming up with a plan

Throughout our lives it is important to set goals and improve ourselves. Think about how you felt after your baseline assessment and think about your reasons for wanting to improve your physical fitness.

For example, your answer might be:

“After walking for 8 minutes my heart rate was very high, I felt like exhausted. I didn't like that feeling.”

“After walking for 8 minutes my heart rate was low, I felt like I could walk for another 8 minutes no problem. I should maybe try walking faster or farther or maybe even running.”

My fitness goals

So how are we going to improve our fitness? It takes time and practice. Let's set your goals for the next two days. If you want to be able to bicycle through your neighbourhood without getting tired, what can you do to improve your fitness? Maybe go for a short bike ride on both days. Maybe skip rope for 5 minutes every day. Maybe do a fitness video that you like 2 days a week. You choose what is the best for you.

Record what you did to reach your goals in the next two days. Try to use several of your favourite activities to achieve your fitness goal for the next two days.

Complete the My Fitness Goals in your notebook or using the following fillable and printable document. If you would like, you can use speech-to-text or audio recording tools to record your thoughts.

In two days, complete a baseline assessment of your choice and reflect: what strategies did you use as you worked towards achieving your goal? If you did not achieve your goal, this is absolutely fine!

Think about strategies to help you achieve it in the next few days and use the checklist to guide you as you decide on the most appropriate strategies for your goal:

Reflection

As you read through these descriptions, which sentence best describes how you are feeling about your understanding of this learning activity? Press the button that is beside this sentence.

Now, record your ideas using a voice recorder, speech-to-text, or writing tool.