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Are You Fit Enough?

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Lesson Plan

Fitness Quest Outline

Guide 8th graders through self-assessing their fitness, engaging in varied station challenges, and reflecting on personal goals to spark healthy habits.

Helps students understand current fitness levels, discover areas for growth, and motivates lifelong physical activity through hands-on engagement.

Audience

8th Grade

Time

45 minutes

Approach

Self-checks, circuits, group reflection

Materials

Stopwatches, Cones for station markers, Pulse check chart, Fitness Assessment Sheet, and Whiteboard & markers

Prep

Teacher Prep

10 minutes

  • Print enough copies of the Fitness Assessment Sheet.
  • Set up four station areas in the gym (push-ups, squats, plank, shuttle runs) using cones.
  • Charge or distribute any heart rate monitors or ensure pulse check diagrams are visible.
  • Review the sequence and timing of each activity.
  • Prepare a whiteboard chart to record group reflections.

Step 1

Heart Rate Check (Warm-Up)

5 minutes

  • Have students sit quietly and measure resting heart rate using pulse check chart.
  • Record results on the Fitness Assessment Sheet.
  • Briefly explain why resting heart rate indicates baseline fitness.

Step 2

Fitness Self-Assessment

5 minutes

  • Guide students through 1-minute push-up test and 1-minute squat test on their sheets.
  • Instruct them to note counts and perceived exertion levels.
  • Emphasize honest self-reporting to track progress over time.

Step 3

Fitness Stations Circuit

25 minutes

  • Divide class into four groups; rotate through stations every 5 minutes:
    • Station 1: Push-ups (max reps in 1 minute)
    • Station 2: Squats (max reps in 1 minute)
    • Station 3: Plank hold (as long as possible)
    • Station 4: Shuttle runs (timed 2x length of gym)
  • Use stopwatches to time each station.
  • Students record performance on the Fitness Assessment Sheet.

Step 4

Stretch & Reflect (Cool-Down)

5 minutes

  • Lead a series of static stretches (hamstrings, quads, shoulders).
  • While stretching, ask students to share one challenge they enjoyed and one station they found difficult.
  • Record highlights on the whiteboard.

Step 5

Goal Setting & Wrap-Up

5 minutes

  • Instruct students to choose one fitness area to improve and write a SMART goal on their sheet.
  • Invite a few volunteers to read their goals aloud.
  • Encourage them to revisit their goals weekly and track progress.
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Slide Deck

Are You Fit Enough?

An interactive exploration of personal fitness levels
• Self-assessment
• Group challenges
• Goal setting

Welcome everyone! Introduce today’s session “Are You Fit Enough?” Explain that we’ll learn how to measure and improve our fitness using quick activities and reflection. Note: use the green gradient theme (#A8E6CF ➔ #63C39A) on each slide.

Today’s Objectives

• Learn how to check resting heart rate
• Complete simple fitness tests (push-ups, squats)
• Rotate through four activity stations
• Reflect on performance and set a SMART goal

Explain each objective briefly. Emphasize honesty in self-assessments and the importance of using results to set goals.

Warm-Up: Heart Rate Check

  1. Sit quietly for 1 minute
  2. Locate your pulse (wrist or neck)
  3. Count beats for 15 seconds; multiply by 4
  4. Record resting heart rate on your Fitness Assessment Sheet

Guide students through the warm-up. Demonstrate how to find pulse on wrist or neck. Show the pulse check chart.

Fitness Self-Assessment

• 1-Minute Push-Up Test: count reps
• 1-Minute Squat Test: count reps
• Note perceived exertion (easy ✔️ – hard ❌)
• Record on your Fitness Assessment Sheet

Invite volunteers to demonstrate a proper push-up and squat form. Stress quality over speed.

Fitness Stations Circuit

Rotate every 5 minutes through:
• Station 1: Push-Ups (max reps)
• Station 2: Squats (max reps)
• Station 3: Plank Hold (time as long as possible)
• Station 4: Shuttle Runs (2× gym length; timed)
Record each result on your sheet.

Explain the rotation schedule and timing. Assign groups to station numbers. Remind them to record results immediately.

Cool-Down: Stretch & Reflect

• Static Stretches: hamstrings, quads, shoulders
• Discuss:
– One station you enjoyed
– One station you found difficult
• Share highlights with the class

Lead students through the listed stretches. While stretching, facilitate discussion: what felt easy? What was challenging? Capture key insights on the whiteboard.

Goal Setting & Wrap-Up

  1. Choose one fitness area to improve
  2. Write a SMART goal on your Fitness Assessment Sheet
  3. Volunteer to share your goal
  4. Track progress weekly

Define what a SMART goal is (Specific, Measurable, Achievable, Relevant, Time-bound). Offer an example: “I will add 5 more push-ups in one minute by next month.”

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Warm Up

Heart Rate Check Warm-Up

Objective: Engage students in measuring their resting heart rate to understand baseline fitness levels.

Time: 5 minutes

Materials:

Instructions:

  1. Have students sit quietly for 1 minute to settle their heart rate.
  2. Demonstrate how to locate the pulse on the wrist or neck using the pulse check chart.
  3. Instruct students to count their pulse for 15 seconds and multiply by 4 to get their resting heart rate (bpm).
  4. Students record their resting heart rate on their Fitness Assessment Sheet.
  5. Briefly explain why a lower resting heart rate often indicates better cardiovascular fitness and how this baseline can guide personal goal setting.



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Activity

Fitness Stations Circuit

Objective: Engage students in varied exercises to assess strength, endurance, and agility while collecting performance data.

Time: 25 minutes (4 stations, 5 minutes each + transitions)

Materials:

Instructions:

  1. Divide the class into four equal groups. Assign each group to one station to start.
  2. At the sound of the whistle, begin a 5-minute round at each station:
    • Station 1: Push-Ups – Perform as many push-ups as possible in 1 minute. Rest and repeat until the 5 minutes are up.
    • Station 2: Squats – Perform as many body-weight squats as possible in 1 minute. Rest and repeat until time expires.
    • Station 3: Plank Hold – Hold a forearm plank for as long as possible (up to 1 minute). Rest briefly and repeat. Record your longest hold.
    • Station 4: Shuttle Runs – Run two lengths of the gym as fast as possible. Rest and repeat until 5 minutes are complete, recording your fastest time.
  3. Use stopwatches to time each 1-minute effort or shuttle run. Record each result immediately on your Fitness Assessment Sheet.
  4. After 5 minutes, rotate clockwise to the next station. Continue until each group has completed all four stations.
  5. Ensure everyone records their performance after every round. Encourage group members to cheer each other on and maintain good form.
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Cool Down

Stretch & Reflect Cool-Down

Objective: Guide students through static stretches and reflective discussion to solidify their learning and plan next steps.

Time: 5 minutes

Materials:

Instructions:

  1. Lead students through each static stretch, holding for 20 seconds per side or muscle group:
    • Hamstrings
    • Quadriceps
    • Shoulders
  2. While stretching, prompt students to discuss with a partner or the whole class:
    • Which station did you enjoy most?
    • Which station did you find most challenging?
  3. Invite a few students to share highlights; record key points on the whiteboard.
  4. Have students jot down their own reflections on their Fitness Assessment Sheet.

Student Reflection:

Which station did you enjoy most?


Which station did you find most challenging?


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