As a high school physical education teacher in Normal, IL, I created the curriculum for our current personal fitness course to help meet the needs of our student body. In an age where screen time outpaces physical activity and youth mental health is a rising concern, personal fitness education in high school is imperative.
My teaching experience has made me realize that students just need a space where they feel comfortable moving. No matter their background or preconceived thoughts about PE, I want every student to discover their movement playground.
In this article, I explain how personal fitness is beneficial for students and how I have aligned the course with the new SHAPE America National Physical Education Standards. My hope is that you can take away an idea or two!
Why Personal Fitness Matters for Today’s Teens
It is no secret that teenagers today face unique challenges: sedentary lifestyles, increased academic stress, and growing mental health concerns. According to the Centers for Disease Control and Prevention (CDC), only about 24% of American youth aged 6 to 17 meet the recommended 60 minutes of daily physical activity. Meanwhile, rates of anxiety, depression and obesity continue to climb.
Knowing these statistics as an educator, I am compelled to shift my teaching approach. I now aim to generate opportunities in class for students to create individual goals and reflect on their personal growth.
I have found when students create their own goals, they are invested in meeting those goals. This helps to create autonomy while building essential lifelong skills for adulthood.
What Content Is in My Personal Fitness Course?
In my school, our students can select their preferred PE class starting in their sophomore year. After teaching personal fitness for several years, I redesigned that course to emphasize the following:
- Goal-based exercise programs (strength training, cardio, flexibility)
- Fitness assessments and tracking progress
- Nutritional guidance
- Mental health and stress management techniques
- Lifestyle planning for lifelong wellness
My goal is to continue to mold and shape the personal fitness course to prioritize intrinsic motivation — encouraging students to find movement they enjoy and understand why it’s important beyond high school.
Aligning Personal Fitness With the National Physical Education Standards
I’d like to paint you a picture of what my class looks like, and I believe the best way to do that is through the National PE Standards.
Let’s explore how my personal fitness course supports students on their physical literacy journey!
- STANDARD 1: Develops a variety of motor skills.
How Personal Fitness Fits:
My class is a controlled environment where students can safely learn and practice. Motor skills in my class look like the following:
- Resistance training techniques (weights, resistance bands, body weight)
- Cardiovascular exercises (HIIT, cycling, walking)
- Mobility routines (foam roller, bands, hand weights)
- Yoga (We go through 8 different styles!)
By focusing on technique and progression, students develop competency and confidence, whether they’re using free weights, machines, or body weight.
- STANDARD 2: Applies knowledge related to movement and fitness concepts.
How Personal Fitness Fits:
This course is a perfect platform for applying movement science! I love this part of the class because it allows me to teach topics I am passionate about. It also provides a stage for interdisciplinary opportunities like creating lessons alongside the biology and math teachers. My students also have expressed they like learning some of these deeper topics as well.
- Calculate target heart rate zones (progression)
- Analyze movement patterns while lifting weights (biomechanics)
- Create personal SMART fitness goals (specificity/overload principles)
- Understand macronutrient roles in energy and recovery (metabolism)
- Analyze how rest and sleep impact muscle growth and mental focus (recovery)
- Discover the difference between mindfulness and meditation (mental health)
My students create goals to achieve; however, the most important parts are the processes they design, develop and implement. Knowledge about these topics gives students tools to self-direct their fitness beyond the classroom.
- STANDARD 3: Develops social skills through movement.
How Personal Fitness Fits:
A big component of my course is the amount of personal accountability I place on my students. Once we get into our routines, they participate mostly without teacher prompting. Whether working independently or in small groups, my students demonstrate these qualities:
- Offer encouragement
- Respect diverse body types and abilities
- Respect others’ fitness journeys
- Practice etiquette and safety
The non-competitive nature of this class promotes inclusivity and emphasizes that wellness is personal — not comparative.
- STANDARD 4: Develops personal skills, identifies personal benefits of movement, and chooses to engage in physical activity.
How Personal Fitness Fits:
I strive to expose my students to various forms of movement so they can discover what they enjoy. By giving students the freedom to choose and reflect, they associate physical activity with fun, stress relief and personal growth. Reflection is at the heart of my personal fitness curriculum, and students continuously reflect in all areas of the course. Here are some examples:
- Self-monitoring (apps, wearables)
- Personalized fitness plans (spreadsheets, slides)
- Progress reflection (journals, apps)
- Self-expression (personal choice)
Self-reflection and assessments help develop intrinsic motivation to continue their physical literacy journey independently. I want my students to discover movement experiences that are personally meaningful.
Final Thoughts: Building Lifelong Healthy Habits
The goal of high school PE should be more than getting students moving for 45 minutes a day. It should be about equipping them for a lifetime of movement.
A personal fitness course accomplishes this by:
- Empowering students to take control of their health
- Creating a more inclusive and motivational learning environment
- Prioritizing individual progress over competition
- Emphasizing the importance of mental health
In a world where physical and mental health are more important than ever, the implementation of a personal fitness course would benefit any wellness program in any school.
Call to Action
Would you be interested in implementing a personal fitness course in your school? If you already have one, does it allow for student growth over comparison?
Think about your teaching style: Are your classes more teacher-led or student-led? Implementing a personal fitness course can be challenging; however, self-reflection on your part can help recognize personal hurdles to overcome.
Our teens today need a more modern, meaningful PE experience that prepares them for lifelong wellness.
Additional Resources
- SHAPE America National Physical Education Standards
- National PE Standards Resources
- Using the City as Your Physical Education Classroom
Maria Pessman
Maria Pessman, Ed.D., teaches within the Illinois State University Laboratory Schools at University High School in Normal, IL. She is the 2025 SHAPE America Midwest District High School Physical Education Teacher of the Year. Her topics of specialization include assessment design, standards-based practices, curriculum design, physical literacy, and meaningful PE. Follow her on X: @Pessman_Fit.
