Demonstrate and regularly use the safe and proper techniques for flexibility exercises (e.g., slow, sustained, within comfort zone, focus on target muscles, minimize other body parts, stretch to the limit of the movement, slow and rhythmical breathing) on a consistent basis.

Demonstrate and regularly use challenging and safe strategies while participating in continuous aerobic activity (e.g., running, skipping, snowshoeing, cycling, swimming, dancing, paddling, outdoor obstacle course races) in a progression towards eleven consecutive minutes on a consistent basis.

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

Describe the cardiovascular, muscular endurance, and flexibility benefits of participation in a variety of striking/fielding games, net/wall games, low-organizational and inventive games, alternate environment activities, and body management activities.

Communicate, with clarity and correctness, the relevance of target heart zone in determining the effectiveness of participation in movement activities in supporting cardiovascular fitness.

Practise monitoring heart rate and calculating target heart zone to draw conclusions about personal achievement of maintaining target heart zone for a given length of time, in a progression towards eleven consecutive minutes.

Distinguish the difference between aerobic and anaerobic activity to draw conclusions about the connection to cardiovascular and muscular endurance.

Demonstrate safe and effective technique while participating in repetitive physical movement that challenges muscular endurance (e.g., various forms of push-ups; various forms of abdominal exercises such as curl-ups, curl-downs, v-sits) on a consistent basis.

Design and lead others in a flexibility and muscular endurance workout following given guidelines (e.g., a focus on the upper body, a focus for a basketball player, a focus for a hunter).

Identify responsible decisions that promote daily participation in movement activity and improved personal health-related fitness (e.g., be active outside whenever possible, participate in intramurals, play a game at recess, invite a friend to join in participating in movement activity, participate in community sports, walk to school)

Determine and monitor personal level of health-related cardiovascular, muscular endurance, 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).

Analyze, with guidance, 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)
• flexibility (e.g., sit and reach, shoulder stretch).

Compare personal fitness performance on fitness appraisals to previous personal performance throughout the year and to standards to determine personal strengths and weaknesses.

Create and implement fitness plans, incorporating F.I.T.T. principles, to improve health-related fitness components of cardiovascular endurance, muscular endurance, and flexibility

Compare own fitness results and movement activity participation over a period of time (e.g., beginning, middle, and end of year) to evaluate success of plan.

Propose ways to improve own personal fitness plans after reflecting on personal progress throughout the time frame for the plan.

Express insights in responses to questions such as "Why would you bother to set fitness goals and create plans to achieve those goals year after year?" and "Do the words `exercise' and `fun' go together?"