Resistance Training I

PA Health, Safety, and Physical Education 

• 10.5.12.E Evaluate movement forms for appropriate application of scientific and biomechanical principles (efficiency of movement ,mechanical advantage, kinetic energy, potential energy, Inertia, safety).
• 10.3.12.D Evaluate the benefits, risks and safety factors associated with self-selected life-long physical activities.

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• The weightroom rules and how to properly and safely resistance train.
• The importance of efficiency of movement.
• The mechanical advantage of using proper lifting technique.
• Key terms: efficiency, mechanical advantage, safety.
• Basic physics of movement (force, motion, energy).
• Safe and efficient movement patterns.
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• Understanding of safety and injury prevention, as well as, information recorded daily onto Fitness log.
• Efficient movement improves performance and prevents injury.
• Biomechanics help explain how and why movements work.
• Applying science makes activity safer and more effective.
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• Warming Up, Stretching, Working Out, Cooling Down, Proper Technique Rules, Lifting under control, Balance, Coordination, Safety.
• Analyze and evaluate movements for efficiency and safety.
• Apply biomechanical principles to improve technique.
• Demonstrate proper form and make safe adjustments.

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• What is the best way to use resistance training safely? 
• What are the benefits versus risks of safety for lifelong physical activities?   
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• How can I use preparation and technique to ensure the safety of myself and others around me?  
• Why is communication important when training?
• What is the difference between Concentric and Eccentric movement? 
• How does proper training increase injury prevention?  
   

• Teacher created training logs 
• Training folders
• Safety Forms 

• Formative Assessments

PA Health, Safety, and Physical Education 

• 10.5.12.A Apply knowledge of movement skills, skill-related fitness and movement concepts to identify and evaluate physical activities that promote personal lifelong participation.
• 10.5.12.C Evaluate the impact of practice strategies on skill development and improvement.

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• How to use movement practice strategies and skill development to follow a healthy lifestyle.
• Purpose of Strength Training.
• Proper equipment terminology.
• Types of Strength Training Equipment.
• Free Weights-Dumbbells, barbells, kettlebells, weight plates:
  • Allow full range of motion and engage stabilizing muscles.
  • Require good form and balance.
• Weight Machines:
  • Provide guided resistance and stability.
  • Safer for beginners; help isolate specific muscles.
  • Common examples: leg press, lat pulldown, chest press.
• Body Weight Exercises:
  • Use your own body as resistance (push-ups, squats, planks, pull-ups).
  • Can be done anywhere and build foundational strength.
• Resistance Bands / Tubing:
  • Portable and safe; great for warm-ups, rehabilitation, or dynamic resistance.
  • Medicine Balls / Stability Balls / BOSU Balls:
  • Used for core stability, balance, and functional training.
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• Strength training concepts.
• Demonstration of proper use and terminology of equipment. 
• Compile information into their logs to show understanding of movement concepts and show fitness improvement allowing them to evaluate physical activities.
• Promote personal lifelong participation. 

• Select and and show knowledge of how to use training equipment properly.
• Use Free Weights-Dumbbells, barbells, kettlebells, weight plates to participate in teacher designed training programs.
• Weight Machine Exercises.
• Body Weight Exercises:
  • Use your own body as resistance (push-ups, squats, planks, pull-ups).
  • Can be done anywhere and build foundational strength.
• Resistance Bands / Tubing.
• Portable and safe; great for warm-ups, rehabilitation, or dynamic resistance.
• Medicine Balls / Stability Balls / BOSU Balls:
  • Used for core stability, balance, and functional training.

• Can I name and properly use the equipment to be successful in Resistance Training I?
• Do I understand the basic movement concepts to evaluate physical activities and promote lifelong participation?

• Can students show proper equipment usage to perform specific physical activities?
• Can students show proper set up of the Squat Rack?
• Can students show proper set up of the Bench Press?
• Can students show proper set up of the Deadlift?
• Can students show proper warm-up movement concepts?
   

• Fitness Center with Equipment and training machines, Training logs, folders.

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• Barbell
• Dumbbell
• Weight Plates
• Clips/Clamps
• Platform/Rack
• Straight Bar
• Cambered/Easy Bar
• Bumper plates
• Flat Bench
• Incline Bench
• Treadmill
• Bike
• Multi Function Machine
• Concept 2 Rower
• Medicine Balls 
• Weight Tree.
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• Summative Assessment

PA Health, Safety, and Physical Education 

• 10.5.12.D Incorporate and synthesize knowledge of exercise principles, training principles and health and skill-related fitness components to create a fitness program for personal use.
• 10.2.12.D Examine and apply a decision-making process to the development of short and long-term health goals.
• 10.4.9.C Analyze factors that affect the responses of body systems during moderate to vigorous physical activities. Exercise (e.g., climate, altitude, location, temperature), healthy fitness zone, individual fitness status (e.g., cardiorespiratory fitness, muscular endurance, muscular strength, flexibility), drug/substance use/abuse.

• Students will be able to apply the 5 fitness components into training routines.
• Fitness is personal and adaptable.
• Everyone’s body is different, so workouts should be designed for individual goals and abilities.
• Balanced fitness improves overall health and performance.
• All components work together — neglecting one can affect the others.
• Improvement happens through consistent effort and gradual challenge.
• The body adapts over time when exercise follows the principles of overload and progression.
• Regular physical activity reduces health risks and enhances quality of life.
• Fitness supports physical, mental, and emotional well-being.
• Proper technique and safety prevent injury and build lifelong habits.
• Using good form, adequate rest, and balance across exercises keeps the body healthy.
• Tracking and reflection support long-term success.
• Measuring progress helps individuals stay motivated and make necessary adjustments.
• Fitness is a lifelong journey, not a short-term goal.
• Consistent activity, goal setting, and healthy choices maintain fitness throughout life.

• The components of fitness are essential for maintaining overall health, improving performance, and preventing injury.
• Flexibility improves range of motion, supports proper posture, and helps prevent muscle strains and joint injuries.
• Muscular strength allows the body to perform daily activities efficiently and enhances overall athletic performance.
• Muscular endurance enables the body to sustain physical activity over time and reduces fatigue during exercise.
• Cardiovascular endurance strengthens the heart and lungs, improves oxygen delivery, and supports long-term health.
• Body composition reflects the balance between fat and lean mass, serving as an important indicator of overall fitness and wellness.

• Participate in continuous activities that elevate the heart rate.
• Apply the FITT principle to build endurance safely over time.
• Demonstrate pacing and effort for sustained aerobic activity.
• Perform exercises that build strength (e.g., squats, push-ups, resistance training).
• Use correct form and technique when lifting or pushing resistance.
• Demonstrate how to progressively overload muscles for improvement.
• Safely use equipment such as free weights, machines, or body weight.
• Recognize which muscle groups are being worked during each exercise.
• Perform exercises for longer periods or higher repetitions (e.g., planks, sit-ups, lunges).
• Maintain proper posture and form during repeated movements.
• Recognize the difference between strength and endurance training.
• Create and follow a routine to improve muscular endurance over time.
• Perform stretches safely before and after workouts.
• Demonstrate both static (holding) and dynamic (moving) stretches.
• Identify major muscle groups and joints that need flexibility work.
• Improve range of motion through consistent stretching routines.
• Recognize how flexibility reduces injury risk and improves performance.

• What are the five components of fitness, and how do they work together to improve overall health?
• What is flexibility, and why is it important for movement and injury prevention?
• What is muscular strength, and how does it impact daily performance and physical health?
• What is muscular endurance, and how does it help the body sustain activity over time?
• What is cardiovascular endurance, and why is it essential for heart and lung health?
• What is body composition, and how does it relate to overall fitness and wellness?

• How can I measure and improve each of the five components of fitness?
• How does flexibility training affect my range of motion and performance in different activities?
• What types of exercises help build muscular strength safely and effectively?
• How does muscular endurance differ from muscular strength, and how can I improve it?
• What activities increase cardiovascular endurance, and how can I monitor my progress?
• How does nutrition, exercise, and lifestyle influence body composition?
• How can understanding my personal fitness levels help me set realistic health and fitness goals?

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• Fitness Center 
• Training logs 
• Stop watches/clock timer 
• Fitnessgram rubric
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• Cardiovascular Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
• Frequency 
• Intensity
• Time
• Type
• Specificity
• Overload
• Progression
• Reversibility
• Individualization
• Recovery
• Variation
• Nutrition
• Monitoring

• Summative Assessments

PA Health, Safety, and Physical Education 

• 10.4.12.B Analyze the effects of regular participation in a self-selected program of moderate to vigorous physical activities. Social, physiological, psychological.
• 10.5.12.C Evaluate the impact of practice strategies on skill development and improvement.

• Students will know exercises and muscles that physiologically improve through regular participation in moderate to vigorous physical activities.
• The major skeletal muscles of the body (e.g., biceps, triceps, deltoid, quadriceps, hamstrings, abdominals, pectorals, gluteals, gastrocnemius).
• The functions of the muscular system: movement, posture, joint stability, and heat production.
• How muscles work in pairs to produce movement.
• The concepts of muscle contraction (concentric, eccentric, isometric).
• How the muscular system interacts with the skeletal and nervous systems to produce movement.
• The role of exercise (strength and endurance training) in improving muscular health.
• The muscles used in single action movements (ex. Biceps curl).
• The muscles used in complex compound movements (ex. power clean).
• Exercises to train specific muscles of the body and how they relate to overall strength improvement.
• The muscular system works with the skeletal and nervous systems to allow movement.
• Muscles pull on bones to create motion; they do not push.
• Muscles must be exercised regularly to stay strong, flexible, and healthy.
• Consistent activity prevents weakness and improves performance.
• Proper technique, warm-up, and recovery prevent injury.
• Safe practices protect muscles and joints during movement.
• Different exercises target specific muscle groups.
• Understanding which muscles are used helps design effective workouts.
• Muscular strength and endurance are essential for overall fitness and daily living.
• Strong muscles support posture, balance, and everyday activities.
• Individual differences affect muscular development and performance.
• Everyone progresses at different rates based on effort, genetics, and training.
   

• Muscles work together with the skeletal and nervous systems to produce safe and efficient movement.  Muscles pull on bones and function in pairs through different types of contractions to create movement, maintain posture, stabilize joints, and produce heat.
• Regular, properly designed exercise improves muscular strength, endurance, and overall health.  Consistent participation in moderate to vigorous physical activity strengthens muscles, prevents weakness, enhances daily performance, and supports lifelong fitness.
• Different exercises target specific muscle groups and movement patterns.  Understanding which muscles are used in single-joint and compound movements allows individuals to select effective exercises and apply training principles such as overload, progression, and specificity.
• Proper technique, safety, and individual differences are essential for effective muscular development.  Using correct form, warming up, recovering appropriately, and recognizing individual rates of progress help prevent injury and promote sustainable improvements in muscular fitness.

• Perform and know specific exercises to train and strengthen the muscular system and how it relates to lifelong fitness. 
• Locate and identify major muscles on diagrams or models of the human body.
• Demonstrate and describe which muscles are used in common physical activities (e.g., squats, push-ups, running).
• Explain how muscles contract and relax to produce specific movements.
• Perform exercises that improve muscular strength (e.g., resistance training, push-ups, squats).
• Perform exercises that improve muscular endurance (e.g., planks, curl-ups, light weight/high reps).
• Apply the principles of exercise (Overload, Progression, Specificity) to muscular training.
• Create and follow a simple strength or endurance fitness plan targeting specific muscles.
• Demonstrate proper form and safety techniques during strength exercises.
• Monitor and reflect on personal muscular fitness levels.
• Recognize how improvements in muscular fitness contribute to health, performance, and injury prevention.

• How do muscles work together with bones and joints to produce movement in the human body?
• What role does the muscular system play beyond movement? 
• Why is understanding the muscular system important for overall health and physical performance?
• How does the structure of a muscle relate to its function?
• In what ways do the muscular, skeletal, and nervous systems depend on one another?

• What is the difference between muscular endurance and muscular strength? 
• Why is understanding the muscular system important for overall health and physical performance?
• How does the structure of a muscle relate to its function?
• In what ways do the muscular, skeletal, and nervous systems depend on one another?

• Strength and Endurance equipment found in the CYHS Fitness Center.
• Workout Training Logs.
• Muscle Chart Handout.

• Muscular System
• Cardiac
• Skeletal
• Fast Twitch
• Slow Twitch
• Anterior
• Posterior
• Abdominal
• Bicep
• Deltoids
• Erector Spinae
• Gastrocnemius (calf)
• Bicep Femora (Hamstring)
• Latissimus Dorsi
• Oblique
• Pectoral
• Quadriceps
• Sternocleidomastoid (neck)
• Tibialis Anterior
• Trapezius
• Triceps
• Wrist Extensors
• Wrist Flexors
• Flexion
• Extension
• Hypertrophy 
• Atrophy

• Summative Assessment
   

PA Health, Safety, and Physical Education 

• 10.1.12.B Evaluate factors that impact the body systems and apply protective/ preventive strategies. -Fitness level, environment (e.g., pollutants, available health care), health status (e.g., physical, mental, social), nutrition.
• 10.5.12.B Incorporate and synthesize knowledge of motor skill development concepts to improve the quality of motor skills. (open and closed skills, short-term and long-term memory, aspects of good performance).

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• The purpose and benefits of fitness testing.
• The five components of health-related fitness and examples of how to test each:
• Cardiovascular Endurance → PACER / Mile Run.
• Muscular Strength → Push-up Test.
• Muscular Endurance → Curl-up / Sit-up Test.
• Flexibility → Sit-and-Reach.
• Body Composition → BMI/BF%.
• How to interpret fitness results and understand personal fitness levels.
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• Fitness testing is a tool used to measure and understand overall health-related fitness.  Fitness assessments provide information about current fitness levels and help individuals monitor progress over time.
• Health-related fitness is made up of five components, each measured through specific tests.  Cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition are assessed using appropriate fitness tests that target each area.
• Fitness test results help individuals interpret strengths and areas for improvement.  Understanding test scores allows individuals to identify personal fitness needs and set realistic goals for improvement.
• Fitness testing supports informed decision-making and lifelong fitness habits.  Using assessment results helps individuals plan activities, track progress, and make choices that promote long-term health and wellness.

• Locate and identify major muscles on diagrams or models of the human body.
• Demonstrate and describe which muscles are used in common physical activities (e.g., squats, push-ups, running).
• Explain how muscles contract and relax to produce specific movements.
• Perform exercises that improve muscular strength (e.g., resistance training, push-ups, squats).
• Perform exercises that improve muscular endurance (e.g., planks, curl-ups, light weight/high reps).
• Apply the principles of exercise (Overload, Progression, Specificity) to muscular training.
• Create and follow a simple strength or endurance fitness plan targeting specific muscles.
• Demonstrate proper form and safety techniques during strength exercises.
• Monitor and reflect on personal muscular fitness levels.
• Recognize how improvements in muscular fitness contribute to health, performance, and injury prevention.
• Accurately perform a variety of fitness tests.
• Record and analyze their results to identify strengths and areas for improvement.
• Compare their results to personal goals or fitness standards.
• Create a personal fitness improvement plan based on their data.
• Reflect on their progress and make adjustments to maintain or enhance fitness.
• Demonstrate responsibility, effort, and a positive attitude during testing.

• What areas of fitness do I need to improve upon or maintain to follow a healthy active lifestyle? 
• How do personal choices, fitness levels, and environmental factors influence the health and performance of the body’s systems?
• How can understanding motor skill development and performance concepts enhance lifelong physical activity and overall wellness?
   

• What is the purpose of fitness testing?
• How do fitness tests help us understand our overall health and fitness levels?
• Why is it important to measure different components of fitness instead of just one?
• How can fitness testing guide personal goal setting and improvement?

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• Training folders and logs.
• Fitness-Gram guide with national standards.
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• Self Improvement
• Goal Setting
• Pre-Test
• Post Test
• Specificity
• Fitness Components
• Cardiovascular Endurance
• Muscular Endurance
• Muscular Strength
• Flexibility
• Specificity
• Pace
• Effort
• Self Improvement
• Proper Technique
• Communication

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• Formative Assessments
• Summative Assessment
   
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PA Health, Safety, and Physical Education

• 10.3.12.D Evaluate the benefits, risks and safety factors associated with self-selected life-long physical activities.
• 10.4.9.A Analyze and engage in physical activities that are developmentally/ individually appropriate and support achievement of personal fitness and activity goals.

• Frequency: How often you exercise (e.g., 3–5 days per week).
• Intensity: How hard your body is working during exercise (e.g., moderate, vigorous, measured by heart rate or perceived exertion).
• Time (Duration): How long each exercise session lasts (e.g., 20–60 minutes).
• Type: The kind of exercise you perform (e.g., cardio, strength, flexibility, or combination).
• The purpose of FITT: To structure workouts safely and effectively to meet fitness goals.
• Examples of how FITT can be applied to different components of fitness (cardio, strength, endurance, flexibility).
• The FITT principle helps you create a personalized workout plan:
  • Adjusting frequency, intensity, time, or type changes how your body adapts.
• Applying FITT correctly leads to improvements in health-related fitness components:
  • For example, increasing intensity improves cardiovascular endurance; adding sets increases muscular strength.
• Balance is important:
  • A well-rounded plan considers all components of fitness without overtraining.
• Progression is key to improvement:
  • Gradually increasing one or more FITT variables ensures safe, consistent gains.
• Individual differences matter. People respond differently to the same FITT plan based on age, fitness level, and health status.

• The FITT principle provides a framework for designing safe and effective workouts.  Frequency, Intensity, Time, and Type work together to structure exercise programs that support specific fitness goals and overall health.
• Changing FITT variables influences how the body adapts to exercise.  Adjusting how often, how hard, how long, or what type of activity is performed leads to improvements in different components of fitness such as cardiovascular endurance, muscular strength, and flexibility.
• Balanced and progressive use of FITT promotes long-term fitness and injury prevention.  A well-rounded plan addresses multiple fitness components while gradually increasing FITT variables to ensure steady improvement without overtraining.
• Effective fitness plans account for individual differences and ongoing reflection.  Personal factors such as age, fitness level, and health status influence how FITT is applied, making monitoring progress and adjusting plans essential for continued success.

• Design a personal fitness plan using the FITT principle.
• Adjust FITT variables to meet specific fitness goals (e.g., improving strength, endurance, or flexibility).
• Apply FITT to different exercises: running, swimming, resistance training, yoga, etc.
• Monitor progress and make modifications based on results and personal feedback.
• Explain why each FITT variable is important for achieving a balanced workout.
• Evaluate fitness plans for safety, effectiveness, and appropriateness for individual needs.

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• What is the FITT principle, and why is it important for creating a personal fitness plan?
• How do changes in frequency, intensity, time, or type affect fitness outcomes?
• How can the FITT principle be applied to improve different components of health-related fitness (cardiovascular endurance, muscular strength, flexibility, and endurance)?
• Why is it important to personalize a fitness program instead of following a one-size-fits-all approach?
• How does using the FITT principle help prevent injury and promote long-term physical health?
• How can monitoring progress and adjusting the FITT variables help achieve fitness goals safely and effectively?
• How do individual differences (age, fitness level, health conditions) influence how the FITT principle should be applied?
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• What does each letter in FITT stand for, and how does it affect exercise outcomes?
• How can I determine the appropriate frequency, intensity, time, and type for my own fitness goals?
• Why is it important to adjust FITT variables over time as fitness improves?
• How does applying FITT to my workout make it safer and more effective?
• How can I use the FITT principle to design a short-term workout plan for a specific fitness goal?
   

• Fitness Center, Fitness Training Logs

• Frequency
• Intensity
• Time
• Type 
• Aerobic
• Anaerobic

• Formative Assessment

PA Health, Safety, and Physical Education

• 10.5.9.D Identify and describe the principles of training using appropriate vocabulary. Specificity, Overload, Progression, Aerobic/anaerobic, Circuit/interval, Repetition/set.
• 10.5.12.C Evaluate the impact of practice strategies on skill development and improvement.

• Overload occurs when exercising beyond the body’s normal level to improve fitness.
• Progression happens by gradually increasing intensity, duration, or frequency to continue improving.
• Specificity focuses on training particular body parts or skills to achieve targeted results.
• Reversibility means fitness gains are lost when regular exercise stops.
• Individuality recognizes that each person responds differently to the same exercise program.
• Exercise must challenge the body appropriately to produce improvements:
• Overload is necessary, but too much can cause injury.
• Gradual and consistent progress ensures safe improvement:
• Sudden increases in intensity or volume can lead to injury or burnout.
• Exercises must match your fitness goals:
• Specificity ensures you train the muscles, energy systems, and skills relevant to your goal.
• Fitness is not permanent without maintenance:
• Reversibility shows why continued exercise is essential for long-term health.
• Individual differences affect results:
• Genetics, age, gender, fitness level, and health conditions influence how your body responds.

• Fitness improves when the body is appropriately challenged through overload and progression.  Exercise must go beyond normal activity levels to produce gains, and those challenges should increase gradually to promote safe, consistent improvement and reduce the risk of injury.
• Training must be specific to the fitness goals being pursued.  The principle of specificity ensures that the muscles, movements, and energy systems trained align with desired outcomes such as strength, endurance, or skill development.
• Fitness gains are reversible without ongoing participation in exercise.  Regular physical activity is necessary to maintain improvements, as strength and endurance decrease when training is reduced or stopped.
• Individuals respond differently to exercise, requiring thoughtful adjustments to training.  Factors such as age, genetics, fitness level, and health influence results, making it important to modify workouts to ensure they are effective, safe, and appropriate for each person.

• Apply each principle to a personal fitness plan or class workout.
• Demonstrate exercises that follow overload and progression safely.
• Select exercises that target specific goals (specificity).
• Monitor and adjust workouts to prevent reversibility effects during breaks or reduced activity.
• Recognize individual differences and explain how modifications may be needed for others.
• Evaluate workouts to ensure they are effective, balanced, and aligned with fitness goals.

• Why do we need principles to guide exercise and training?
• How do the principles of exercise help people safely and effectively improve fitness?
• How can understanding exercise principles lead to lifelong health and wellness?
• What happens when the principles of exercise are ignored or misapplied?

• Why must the body be challenged beyond its normal limits to improve fitness?
• Why is it important to increase exercise intensity, duration, or frequency gradually?
• How does the type of exercise you do determine the type of results you get?
• What happens to fitness levels when a person stops exercising?
• Why do people respond differently to the same exercise program?

• Fitness Center, Training Log, Folder

• Overload
• Progression
• Specificity
• Reversibility
• Individuality

• Summative assessment

PA Health, Safety, and Physical Education

• 10.5.12.A Apply knowledge of movement skills, skill-related fitness and movement concepts to identify and evaluate physical activities that promote personal lifelong participation.
• 10.5.12.D Incorporate and synthesize knowledge of exercise principles, training principles and health and skill-related fitness components to create a fitness program for personal use.

• Components of Health-Related Fitness: Cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.
• FITT Principle: Frequency, Intensity, Time, Type.
• Principles of Exercise: Overload, Progression, Specificity, Reversibility, Individuality.
• Muscle groups and movement types: Which exercises target specific muscles.
• Exercise safety: Proper warm-up, cool-down, technique, spotting, and equipment use.
• Goal setting: SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).
• Tracking and evaluating progress: Logs, heart rate monitoring, repetitions, sets, duration.
• Individual differences: Fitness level, health conditions, and personal preferences.
• A workout plan should be personalized to meet individual goals and needs.
• Applying FITT and exercise principles ensures workouts are safe, effective, and progressive.
• Targeting specific muscles and fitness components produces better results.
• Consistency and gradual progression are key to improving fitness over time.
• Tracking progress helps adjust the plan to stay on course and maintain motivation.
• Safety, proper technique, and recovery prevent injury and support long-term fitness.
• Fitness is lifelong, so workout plans should be adaptable to changing needs and goals.

• Health-related fitness is made up of multiple components that must be trained intentionally.  Cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition each contribute to overall health and require targeted exercises for balanced development.
• Effective workout plans are personalized and guided by FITT and the principles of exercise.  Using frequency, intensity, time, and type—along with overload, progression, specificity, reversibility, and individuality—ensures workouts are safe, effective, and aligned with individual goals.
• Consistency, progression, and monitoring are essential for long-term fitness improvement.  Gradual increases in training demands and regular tracking of performance help individuals evaluate progress, stay motivated, and make informed adjustments.
• Safety, proper technique, and adaptability support lifelong fitness.  Applying safe exercise practices, setting SMART goals, and adjusting plans as fitness levels and needs change help prevent injury and promote sustainable, lifelong physical activity.

• Set personal fitness goals using the SMART framework.
• Assess current fitness levels to inform workout design.
• Design a personal workout plan using FITT and exercise principles.
• Select appropriate exercises for specific fitness goals and muscle groups.
• Demonstrate proper technique and safe use of equipment.
• Track workouts and monitor progress over time (reps, sets, duration, intensity).
• Adjust the workout plan as goals change or as fitness improves.
• Reflect on workout effectiveness and make evidence-based improvements.​​​​​​​

• What makes a workout plan effective, safe, and personalized?
• How can the FITT principle and principles of exercise be applied to meet individual fitness goals?
• Why is it important to understand your own fitness level and target specific muscles or fitness components?
• How do personal goals, abilities, and preferences influence the design of a workout plan?
• How can progress be tracked and adjustments made to ensure continuous improvement?
• Why is safety, proper technique, and recovery essential in any workout plan?
• How does designing and following a personal workout plan support lifelong health and fitness?

• What exercises build strength?
• What exercises Improve endurance?
• What exercises increase flexibility and or stabilization?
• How much time do I have each training session?
• What equipment or space is available?
   

• Fitness center, Training folders, Blank training log guides

• Warm-Up
• Cool-Down 
• Repetition
• Set
• Frequency
• Intensity
• Time
• Type
• Phase
• Stabilization
• Muscular endurance
• Muscular strength
• Cardiovascular Endurance
• Flexibility
• Super set
• Like muscle groups
• Opposing muscle groups

• Formative Assessment
• Student Created Personal Fitness Plan