PHYSICAL EDUCATION 
                                        
                                        
               JUNIOR WELLNESS PROGRAM 
           
           
           
           
           
           
           
           
           
           
                                        
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
                      Wheaton Warrenville South High School 
                                1993 Tiger Trail 
                               Wheaton, IL 60189 
                                www.wwshs.org 
           
                                        
                  
                                                          DFP SYLLABUS 
                                                    Design Your Own Fitness Plan 
                 Student Outcomes:  
                 Illinois State Learning Goal: 20A.5  
                        •   Design and implement individualized health-related Fitness Plan; including the 
                            components of health-related fitness, associated health benefits and corresponding 
                            principles of training.  
                        Illinois State Learning Goal: 20.B.5a  
                        •   Assess and evaluate health-related fitness data over a period of time by comparison of 
                            pre/post analysis.  
                        •   Prepare an individual health-related fitness profile based on wellness assessment 
                            protocols obtained through Tri-FIT Wellness Technologies.  
                  
                 Semester Schedule: 
                  
                 Intro to DFP 
                      •   Syllabus (course content, grading, etc.) 
                      •   Health History (limitations) 
                      •   What is a healthy lifestyle? 
                      •   Benefits and Importance of Exercise 
                      •   Myths 
                       
                 Fitness Center Safety 
                      •   Rules 
                      •   Mechanics/Techniques 
                  
                 Pre-Test 
                      •   Fitness Testing 
                      •   Max Testing  
                      •   Evaluation of individual fitness levels 
                      •   Tri-fit Analysis 
                       
                 Goal Setting 
                      •   Short and Long Term 
                          –   Program Rationale (Why?) 
                          –   Incorporation of fitness needs 
                      •   Fitness and Nutrition Goals 
                       
                 Select and Design Program 
                      •   Strength vs. Power vs. Endurance 
                      •   Reps and Sets 
                      •   Workout Logs 
                      •   Principles (Overload, Progression, Specificity, F.I.T., Symmetry) 
                      •   Warm-Up/Cool-Down 
                      •   Components of Fitness 
                              o   Flexibility Component 
                              o   Cardiovascular Component (Target Heart Rate)  
                              o   Body Composition 
                              o   Muscle Fitness 
                                                                        1 
                     
                    Begin Fitness Program  
                     
                    Anatomy/Physiology/Kinesiology 
                         •    Muscle Action Chart 
                         •    Biomechanics 
                         •    Guest Speaker (ATC/PT) 
                          
                    Unit 1 Test/Review 
                     
                    Body Composition Methods 
                         •    BMI 
                         •    Waist to Hip 
                         •    Frame Sizing 
                         •    Bioelectrical Impedance 
                         •    Skin Fold 
                     
                    Body Weight Management 
                         •    BMC 
                         •    Rate of Loss/Gain 
                         •    Equivalents 
                     
                    Nutrition 
                         •    6 Nutrients 
                         •    Food Pyramid 
                         •    Food Labels 
                         •    Nutrition Logs 
                         •    Supplements 
                         •    Steroids 
                         •    Tips and Guidelines 
                         •    Guest Speaker (Nutritionist) 
                          
                    Mid-Program Max Testing  
                     
                    Unit 2 Test/Review 
                     
                    Cardiovascular Disease 
                          
                    Blood Pressure 
                     
                    Create Your Own Program 
                         •    5 Components 
                         •    Inhibitors 
                         •    Impact 
                         •    Guest Speaker (Fitness Expert) 
                          
                    Unit 3 Test/Review 
                     
                    Post-Test  
                         •    Fitness Testing 
                         •    Max Testing  
                         •    Tri-fit Analysis 
                         •    Evaluation of individual fitness levels 
                         •    Final Exam 
                     
                     
                     
                                                                                    2 
             
            Wellness Profiles: (Data Collection) Pre-Post TRI-FIT Assessments  
                       Anthropometric Measures  
                       Body Composition Assessments  
                       Blood Pressure Screening  
                       Cardiovascular Assessment  
                       Metabolic Rate Assessment (BMC) 
                       Muscle Strength Assessments  
                       Muscle Endurance Assessments 
                       Flexibility Assessments  
             
            Written Assignments:  
                       Workout Logs  
                       Fitness Assessments & Goal Setting  
                       Weight Lifting Maximums  
                       Target Heart Rate 
                       Body Composition Methods 
                       Metabolic Rate Methods 
                       Cardiovascular Disease and Blood Pressure 
                       Fitness Plan Proposal  
                       Muscle Action Sheet  
                       Food Log 
            Videos:     
                       “Super Size Me” 
                       United Streaming Videos 
             
             
            Websites: 
                         
                        Nutrition 
                                     
                                    Choosemyplate.gov 
                                     
                         
                        Muscle Anatomy 
                                     
                                    Exrx.net/Lists/Directory.html 
                                     
                                    Ifafitness.com/wttrain/index.html 
                                     
                                    Egyptiantwist.com/Musclesnfunction.html   
                        
                        
                        
                        
                        
                        
                        
                        
                                                   3