Physical

Fitness

PASS Booklet

Name:
Unit Content & Lesson Breakdown
Lesson Activities Learning Intention Success Looks like
● Components of ● Students understand ● Students can provide
Fitness terminology and examples of these
1
categories for the components in a sport
different Components of their choice.
of Fitness

● Fundamentals to ● Students understand ● Student display gym

2-3
Weight Training gym etiquette and etiquette and correct
● Safety safety. technique

● Design of a Weights ● Students understand ● Students can correctly

Program how to design their develop a program that
4-5 own session. meets their needs and
is achievable

● Performance ● Students understand ● Students can produce

evaluation how to evaluate a program which
6 performance based highlights when to
on criteria properly increase load.

● Supplementation ● Students identify a ● Students can highlight

7 supplementation how advertising can be
product misleading

● Weights Post Unit ● Students undergo a ● Students demonstrate

8 test post test their understanding of
the units work.
 Components of fitness
Watch Video Linked to Title
SKILL related components of fitness

Component Definition

Speed

Reaction time

Agility

Balance

Coordination

Power

HEALTH related components of fitness

Component Definition

Cardiovascular

Endurance

Muscular

endurance

Strength

Flexibility

Body

Composition

Applying your Knowledge

Choose a Physical Activity you have participated in and answer the following questions in
relation to that activity.

Insert a Google Image of your sport here!

1. Identify which component/s of physical fitness would be required for your physical
activity. Use specific examples to reinforce your answer.

Component/s (eg Power) Example (eg Busting a tackle in League)

* *
* *
* *

2. How would improvement in these components assist you in enhancing your

performance?

3. Name 3 other activities that would use the same components of physical fitness?

1/
2/
3/

4. Are there any links between physical fitness and the chance of a sporting injury?
Explain.

Watch these 2 videos and complete the pre screening test after.
 Discuss why safety is important

Complete Guide to Weight-Training for Beginners | The

Fundamentals of Resistance Training

Safety when Developing Physical Fitness

 Safety when participating in fitness training

Before anyone starts an exercise program it is essential that they complete a pre-exercise screening. Here is an
example for you to fill in.

Exercise Pre-Screening Questionnaire

This is to be completed in preparation for physical activity. It is important that you disclose ALL of you existing
medical conditions so that we/I may determine whether to seek further medical advice before commencing
an exercise program. This questionnaire does not provide medical advice in any form and does not substitute
advice from appropriately qualified professionals.

Title: Name: Surname: Address:

Postcode:
Contact Number: DOB: Age: Email:
Emergency Contact Name: Number:

Ye N
Part One: s o
Have you ever been told that you have a heart condition?

Have you ever had a stroke?

Ye N
s o
Do you ever have unexplained pains in your chest at rest or during physical Yes N
exercise? o

Do you consistently feel faint or suffer from spells of dizziness? Yes N

o
Do you suffer from asthma and require medication? Yes N
o
Do you suffer from type I or II diabetes? Yes N
o
Do you suffer from any major muscle or joint conditions that may limit you or be Yes N
aggravated by physical activity? o

Do you suffer from any medical conditions that may be made worse by Yes N
participating in physical activity? o

Do you suffer from high blood pressure over 140/90 or low blood pressure below Yes N
100/80? o

Disclaimer:
If you have answered no to all of the above questions and you are confident that you have no other concerns with your health then
you may proceed to participate in physical activity. If you have answered yes to any of the questions above or are unsure, please
seek a referral from your GP or allied health professional before commencing physical activity.

I believe to the best of my knowledge that all of the information I have provided on this tool is accurate. In the case that my medical
condition changes over the course of my training I will inform my trainer and fill out a new exercise pre- screening questionnaire.

Client signature: Trainer signature:

Date: Date:
Part Two (Optional)

Do you have a family history of heart disease? (stroke, heart attack) Yes No

Have you been told that you have high cholesterol? Yes No

Have you been told that you have high blood sugar? Yes No

Have you spent time in hospital for any medical condition/illness/injury Yes No
during the last 12 months?

If yes to any of the above, please give details:

Do you smoke? If so, how many cigarettes per day/week?

Are you currently on any medication? Yes No

If yes what is it and for what condition?

Are you pregnant or have you given birth in the past 12 months? Yes No
If yes provide details on how many months and any related conditions

What are your top five health and fitness goals for the next 12 months?

Disclaimer:
If you have answered no to all of the above questions and you are confident that you have no other concerns with your
health then you may proceed to participate in physical activity. If you have answered yes to any of the questions above
or are unsure, please seek a referral from your GP or allied health professional before commencing physical activity.

I believe to the best of my knowledge that all of the information I have provided on this tool is accurate. In the case that
my medical condition changes over the course of my training I will inform my trainer and fill out a new exercise pre-
screening questionnaire.

Client signature: Trainer signature:

Date: Date:
 Fitness Assessment Tool
Client Name:

Date:

Blood
Pressu
re:

Weight

Measurements

Shoulders

Chest

Waist
(Navel)
Hips
(Mid
Butt)
Le Rig Le Rig Le Rig Le Rig Le Rig Le Rig
ft ht ft ht ft ht ft ht ft ht ft ht
Thigh
(Thu
mb)
Arm (Flexed)

Fitness
Test
(Optional
)
60
second
squats
60
second
push
ups
60
second
shuttle
runs
It is also a good idea to do before and after photos of your clients only if this is something that they
are comfortable doing.
 Notes:

Personal Weights Program.

(Assessment)

1/ Choose a sport or activity that YOU personally want to improve in. (5 marks)

2/ What are the main components of fitness that are required for this activity? (10 marks)

3/ Define the following terms in relation to a weights program. (15 marks)

Sets
Reps
Resistance

4/ List the major muscles that are used for your activity. (Min 5) (10 marks)

5/ Research and find ten (10) weight activities you could do that target those muscles. (10
marks)

6/ Draw up a program for you to work on during our double periods at the gym. The
program should show your understanding of correct weight choices, when to change and
your understanding of training for different components of fitness.
You must also show (5) sessions at the gym (40 marks)
 WEEK1 WEEK2 WEEK 3 WEEK 4 WEEK 5

Wt Wt Wt Wt Wt
ACTIVITY
 Supplementation
Analysis of a supplementation products.

1/ Find and research a product or strategy that claims something about

- Quick muscle recovery
- Quick muscle building
- Quick fat loss
- Extra energy

Cut and Paste the picture of your product here.

2/ What does it claim? What does it say it will do for you? Use quotes here.

3/ How does it work? What products are in it and what do they do for the body?

4/ Is it a media scam or is its claim honest? How do you know?

 9 PASS Assessment Test /
Task
Name: /55
1) Name 2 stretches and 2 whole body exercises to cool down after a workout? (4)
a)___________________________ c)___________________________
b)___________________________ d)___________________________

2) Provide 2 reasons why it’s important to warm up properly before exercises? (4)
a)_________________________________________________________
b)_________________________________________________________

3) How do you know when to change the weight you are using in an activity? (2)
________________________________________________________________
________________________________________________________________

4) Explain what is meant by the term “cycling” when designing your weights program. (2)
________________________________________________________________
________________________________________________________________

5) Describe 4 stretches that could be used when doing weights? (8)

a)________________________________________________________________
________________________________________________________________
b)________________________________________________________________
________________________________________________________________
c)________________________________________________________________
________________________________________________________________
d)________________________________________________________________
________________________________________________________________
6) Describe 3 good exercises for the quadriceps (6)
a)________________________________________________________________
________________________________________________________________
b)________________________________________________________________
________________________________________________________________
c)________________________________________________________________
________________________________________________________________

7) List 3 safety points you must consider when performing an activity at a gym? (6)
a)________________________________________________________________
________________________________________________________________
b)________________________________________________________________
________________________________________________________________
c)________________________________________________________________
________________________________________________________________

8) What are 3 good warm up exercises before going into weights? (3)
a)______________________________
b)_____________________________
c)______________________________

9) Name and describe 6 components of fitness? (12)

a)________________________________________________________________
________________________________________________________________
b)________________________________________________________________
________________________________________________________________
c)________________________________________________________________
________________________________________________________________
d)________________________________________________________________
________________________________________________________________
e)________________________________________________________________
________________________________________________________________
f)________________________________________________________________
________________________________________________________________
10) Why do we always stretch after doing a set at the gym? (2)
________________________________________________________________
________________________________________________________________

11) What are 2 risks when lifting weights? (4)

a)________________________________________________________________
________________________________________________________________
b)________________________________________________________________
________________________________________________________________

12) Why is it important to warm up before doing weights? (2)

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
 Personal Weights Program.
(Assessment)

1/ Choose a sport or activity that YOU personally want to improve in. (5 marks)

2/ What are the main components of fitness that are required for this activity? (10 marks)

3/ Define the following terms in relation to a weights program. (15 marks)

Sets
Reps
Resistance

4/ List the major muscles that are used for your activity. (Min 5) (10 marks)

5/ Research and find ten (10) weight activities you could do that target those muscles. (10 marks)
6/ Draw up a program for you to work on during our double periods at the gym. The program
should show your understanding of correct weight choices, when to change and your
understanding of training for different components of fitness.
You must also show (5) sessions at the gym (40 marks)

Sport you are choosing;

Component include;

Definitions

Major Muscles my Sport Uses

Research 10 Activities to target these and copy and paste an image into the Program Below
 WEEK1 WEEK2 WEEK 3 WEEK 4 WEEK 5

Wt Wt Wt Wt Wt
ACTIVITY