Grade 11 Humanities: Physical education

In this unit, 'Physical fitness, wellness and lifestyle', you learn to design a personal fitness plan and track it. You work with exam-style questions and written reasoning. You see it, say it, then do it alone.

• Place it: find where and when 'Physical fitness, wellness and lifestyle' happens, on a map, a timeline or in a local example.
• Gather: read or listen to two short sources and note who is speaking and why.
• Use it: design a personal fitness plan and track it. Give a reason and one piece of evidence for every point.
• Weigh it: say what another person might think, and why, before you decide.

Step by step.

1. Step 1, Fitness has components: cardiorespiratory endurance, muscular strength, flexibility and body composition. For a 16-year-old at 60 kg and 1.65 m, BMI is 60 / (1.65 x 1.65) = 60 / 2.7225 = 22.0. Adults use 18.5 to 24.9 as normal; teenagers are compared on age-based BMI charts.
2. Step 2, Set heart rate zones. Estimated maximum is 220 - 16 = 204 beats per minute. Moderate to vigorous training of 60 to 85 percent gives about 122 to 173 beats per minute. Count your pulse for 15 seconds after a run and multiply by 4.
3. Step 3, Apply the FITT idea. Frequency: 5 days a week. Intensity: 70 percent of maximum. Time: 30 to 45 minutes. Type: running, cycling and body-weight exercises. Health guidance for young people is about 60 minutes of moderate to vigorous activity daily; check the current figure.
4. Step 4, Draw a weekly plan. Mon: 30 min jog. Tue: strength circuit with squats and push-ups. Wed: rest or stretching. Thu: interval run. Fri: swim or cycle. Sat: team game. Sun: walk. Add 8 to 10 hours of sleep and regular water.
5. Step 5, Track progress. Week 1 test: 1.6 km run in 11 minutes and 15 push-ups. After 8 weeks, record again: 9 minutes 30 seconds and 25 push-ups. That is 1.5 minutes faster and 10 more push-ups. Write what you changed and what helped.
6. Step 6, Your turn: a student of age 17 wants a heart-rate range of 60 to 85 percent. Model answer: 'Maximum is 203. Range is 0.60 x 203 = 122 to 0.85 x 203 = 173 beats per minute.'

Activity. About 40 to 50 minutes of class work, then one short practice task for home. Keep evidence: a timed paper and an error log.

Standard to meet. Design a personal fitness plan and track it: at least 70 percent on an exam-style task, with the method shown.

In this unit, 'The Olympic movement and sport in society', you learn to describe the history and values of the Olympic movement. You work with exam-style questions and written reasoning. You see it, say it, then do it alone.

• Place it: find where and when 'The Olympic movement and sport in society' happens, on a map, a timeline or in a local example.
• Gather: read or listen to two short sources and note who is speaking and why.
• Use it: describe the history and values of the Olympic movement. Give a reason and one piece of evidence for every point.
• Weigh it: say what another person might think, and why, before you decide.

Step by step.

1. Step 1, Start in ancient Greece. The ancient games were held at Olympia, traditionally dated from 776 BCE, every four years in honour of Zeus. A truce let athletes travel safely. They were ended around 393 CE.
2. Step 2, Move to the revival. Pierre de Coubertin helped found the International Olympic Committee on 23 June 1894. The first modern Games were held in Athens in 1896 with roughly a dozen or more nations (sources differ). Women first competed in 1900 in Paris.
3. Step 3, Calculate the numbering. Paris hosted in 2024. (2024 - 1896) / 4 = 32, so it was the 33rd Olympiad counting 1896 as the first. Games were cancelled in 1916, 1940 and 1944 because of the world wars, but the count continues.
4. Step 4, Learn symbols and values. The five rings stand for the continents joined together, and the motto is Citius, Altius, Fortius: faster, higher, stronger. Olympic values are excellence, friendship and respect. Winter Games began at Chamonix in 1924.
5. Step 5, Link to society. The Paralympic Games began as an official event in Rome in 1960 and now run alongside the Olympics. Write a model answer: 'Sport can unite people across nations and promote fair play, while hosting costs and doping show the challenges.'
6. Step 6, Your turn: what does 'respect' mean in Olympic values? Model answer: 'It means treating opponents, officials and rules fairly, such as shaking hands after a match whether you win or lose.'

Activity. About 40 to 50 minutes of class work, then one short practice task for home. Keep evidence: a timed paper and an error log.

Standard to meet. Describe the history and values of the Olympic movement: at least 70 percent on an exam-style task, with the method shown.

On the slide: L1 Basic · Why we move

Notes: Name three benefits of regular activity for body and mood. Notes: learners keep a two-day movement log; young people are commonly advised to aim for about 60 minutes a day, so compare the log with that target.

On the slide: L2 Awareness · Fitness parts and warm-up

Notes: Explain the main fitness components and why a warm-up lowers injury risk. Notes: run a five-minute warm-up with pulse raiser, mobility and a rehearsal move; learners name which component each test, such as a sit-and-reach, checks.

On the slide: L3 Foundation · Training zones and principles

Notes: Apply specificity and overload and calculate a target heart-rate zone. Notes: for a 16-year-old, 220 minus age gives 204; 60 to 80 per cent is 122 to 163 beats per minute; learners check the zone against a pulse count.

On the slide: L4 Practitioner · Plan a progressive programme

Notes: Plan a six-week programme with progressive overload and monitoring. Notes: start at 100 minutes a week and add 10 per cent each week, so week four is 133 minutes; learners write what they would do if soreness lasts over two days.

On the slide: L5 Specialist · Energy systems and levers

Notes: Analyse energy systems in sprint and endurance events and calculate speed and lever force. Notes: 100 m in 12.5 s is 8 m per second; an effort arm of 4 cm against a load arm of 32 cm and a load of 5 kg needs 40 kg of effort.

This course: Grade 11 Humanities Physical education is at this level. Its units include Physical fitness, wellness and lifestyle; The Olympic movement and sport in society.

On the slide: L6 Advanced · Oxygen uptake and adaptation

Notes: Calculate oxygen uptake from cardiac output and evaluate adaptations to training. Notes: heart rate 190 and stroke volume 0.12 L give 22.8 L per minute; with a difference of 0.15, uptake is 3.42 L per minute, or 48.9 mL per kg per minute for 70 kg.

On the slide: L7 Super expert · Load monitoring and evidence

Notes: Create a load-monitoring plan and critique the evidence for injury-risk ratios. Notes: session load is effort rating times minutes, 60 minutes at 7 gives 420; an acute week of 400 against a four-week average of 320 gives a ratio of 1.25; discuss limits.