What’s Your Fitness Formula?

Lori Danko

Tier 1

Lesson Plan

Fitness Formula Lesson Plan

Students will use a guided formula to calculate and record the duration and intensity of daily physical activities, then reflect on how these factors contribute to overall fitness.

Understanding how exercise duration and intensity combine into a measurable fitness score builds students’ awareness of healthy habits and motivates balanced physical activity.

Audience

7th Grade Students

Time

20 minutes

Approach

Demonstrate one example, guide worksheet completion, then discuss reflections.

Materials

Fitness Formula Tracker Worksheet, - Pencil and Eraser, - Calculator (optional), and - Stopwatch or Timer

Prep

Prepare Materials

5 minutes

Print one copy of the Fitness Formula Tracker Worksheet per student
Gather pencils, erasers, calculators (if using), and stopwatches or timers
Review the worksheet instructions and sample calculations to ensure clear demonstration

Step 1

Introduction to Fitness Formula

3 minutes

Prompt students: “What physical activities did you do yesterday?”
Explain that we’ll assign each activity a simple fitness score based on duration and intensity
Define key terms: Duration (minutes) and Intensity (rating scale 1–5)

Step 2

Demonstrate Worksheet Example

2 minutes

Project or distribute the Fitness Formula Tracker Worksheet
Walk through one activity example: e.g., Running for 15 minutes at Intensity 4 gives a score of 15 × 4 = 60
Show where to record each value and calculate the total fitness score

Step 3

Independent Completion

10 minutes

Instruct students to record at least three activities they’ve done in the past day
For each: note the activity name, duration (minutes), and intensity (1–5)
Calculate and write each fitness score and then sum for a daily total
Circulate to support calculations and check for understanding

Step 4

Reflection & Discussion

5 minutes

Ask volunteers to share their highest- and lowest-scoring activities
Discuss: “How did intensity affect your total score?” and “What changes could boost your fitness score tomorrow?”
Collect worksheets as a quick formative assessment of understanding

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Worksheet

Fitness Formula Tracker Worksheet

Name: _____________________________ Date: _______________

Instructions

List at least three physical activities you did in the past day.
For each activity, record the duration (in minutes), your intensity on a scale of 1–5, and calculate the fitness score (Duration × Intensity).
Calculate your total daily fitness score.
Reflect on your results in the questions below.

Activity Log

Activity	Duration (minutes)	Intensity (1–5)	Fitness Score (D × I)

Total Daily Fitness Score: ___________________________

Reflection Questions

Which activity gave you the highest fitness score, and why?
Which activity gave you the lowest fitness score, and why?
How does the intensity rating affect your fitness score?
What is one change you could make to a low-scoring activity to increase its fitness score tomorrow?

Slide Deck

What’s Your Fitness Formula?

• Health & Wellness | 7th Grade
• Calculate and track your daily physical activities
• Discover how duration and intensity work together to build fitness

Welcome students and set the stage. Mention that today we’ll learn a simple formula to quantify our daily exercise and understand how time and effort combine to boost fitness.

Key Terms: Duration & Intensity

Duration: The number of minutes you spend on an activity
Intensity: How hard you work, rated on a scale of 1 – 5

Define both terms clearly. Use gestures or examples (e.g., walking vs. sprinting) to illustrate intensity levels.

Fitness Score Formula

Fitness Score = Duration (minutes) × Intensity (1–5)

Example formula: 15 × 4 = 60

Introduce the formula. Write it on the board and point to each part: duration and intensity. Emphasize multiplication.

Worked Example

Activity: Running
Duration: 15 minutes
Intensity: 4

Fitness Score = 15 × 4 = 60

Walk through this example step-by-step. Ask: Why assign intensity a number? How does more time or higher intensity change the result?

Your Turn: Worksheet Activity

Grab your Fitness Formula Tracker Worksheet.
List at least three activities from the past day.
For each, record duration (min) and intensity (1–5).
Calculate each fitness score and total them.

Distribute or project the worksheet. Read the instructions aloud. Remind students to record three activities and show where to write each value.

Reflection & Discussion

• Which activity scored highest, and why?
• Which scored lowest, and why?
• How does intensity affect your total?
• What change could boost a low score tomorrow?

Prompt a few volunteers to share. Encourage discussion about intensity’s impact and ways to increase scores safely.