Demonstrate and regularly use challenging and safe strategies while participating in continuous aerobic activity (e.g., running, skipping, cycling, swimming, dancing, paddling, three-on-three soccer, three-on-three basketball) in a progression towards twelve consecutive minutes.

Sustain participation in aerobically challenging lead-up games (e.g., three-on-three soccer, two-on-two basketball, three-on-three soft lacrosse) that increase heart rate and respiration rates in a progression towards twelve consecutive minutes on a consistent basis.

Willingly engage in a variety of movement activities at a moderate to vigorous level of effort in a progression towards twelve consecutive minutes.

Monitor heart rate to draw conclusions about personal achievement of maintaining target heart zone for twelve consecutive minutes on a consistent basis.

Develop and test, physically, a hypothesis on the effects of various movement activities on the heart rate.

Demonstrate and use various developmentally safe resistance training techniques (e.g., low weight, multiple repetitions) and equipment (e.g., light weight free weights, dynaband, resistance bands, surgical tubing) that benefit muscular endurance and muscular strength.

Demonstrate and use regularly effective strategies for different types of flexibility exercises (i.e., static, dynamic, and passive) for personal fitness development, alone and with others.

Design and participate in fitness circuits/stations that challenge all four components of health-related fitness.

Determine and implement effective strategies for improving core strength (i.e., a balance of exercises that focus on upper abdominals, lower abdominals, obliques, and back must be included).

Determine and monitor personal level of health-related cardiovascular, muscular endurance, muscular strength, and flexibility fitness incorporating the use of data collection tools (e.g., written resources and computer programs such as Fitnessgrams, Activitygrams, [Meredith & Welk, 2007], pedometers, stop watches, spirometre, blood pressure sensor).

Analyze personal fitness appraisal data to enhance understanding of personal fitness level by gathering and comparing data over time as related to:

• cardiovascular endurance (e.g., endurance walk or run)
• muscular endurance (e.g., continuous push-ups, continuous curl-ups, the "Dot Drill")
• muscular strength (e.g., grip strength, pull up or modified pull up, flexed arm hang)
• flexibility (e.g., sit and reach, shoulder stretch).

Compare personal fitness performance on fitness appraisals to previous personal performance and health-related standards to determine personal strengths and weaknesses.

Create and implement plans to improve health-related fitness components of cardiovascular endurance, muscular endurance, muscular strength, and flexibility.

Identify methods for evaluation of success of personal fitness plan and personally reflect on ways to improve the plan.

Compare own fitness results and level of participation in movement activity over a period of time (e.g., beginning, middle, and end of year) to evaluate and revise personal goals

Express insights in response to questions such as "Why are we at a point where we have to plan to be physically active?", "Why is it beneficial to understand multiple strategies for maintaining and improving fitness?", and "Is it important to have a diversity of movement activity options available in order to sustain being physically active?