Activation Assignment P.E.

Transcription

1 Activatin Assignment P.E. This assignment is wrth 5% f yur final grade These are the 3 cmpnents required each mnth enrlled in P.E. Part 1: Knwledge: Prfile, Ideas, Principles and Plan Part 2: Fitness Lgs: cmplete 1 week f lgs using link r hard cpy prvided * Always include prf Part 3: Fitness Test: attend a fitness test within 14 days f enrlling Student s Name: _ Student s _ Parent s Name: Parent s Supervisr s Phne #: _ Gender: M F Current Schl: Have yu previusly taken a Learn@Hme Curse? Yes N Parent s Signature: _ Date: Teacher Use Only Marked Date: Cmmunicatin Date: Cmmunicatin Ntes: In-Persn Elluminate Telephne WebCT Other Exceeding/Meeting/Minimally Meeting: Persnal Prfile: demnstrate the ability t analyse current fitness & habits. Exceeding/Meeting/Minimally Meeting: Plan: create a balanced, specific, timely, measureable plan fr daily fitness Exceeding/Meeting/Minimally Meeting: Fitness Test: attend and demnstrate yur starting level f fitness Exceeding/Meeting/Minimally Meeting: Fitness Lgs: gal set, track and prvide prf fr a variety f physical activities at a variety f intensities. Jupiter grades Ggle Dc Teacher: Scre: 1

2 #1: MY PROFILE *Please answer the fllwing questins using as much detail as yu can prvide.* 1. Why have yu decided t take PE this way? Please explain hnestly. 2. Discuss hw ften yu exercise each week. 3. Are there things (wrk, injury, health, etc.) that limit yur participatin in activities (Prvide medical nte if necessary)? 4. What is yur height, weight and age? 5. List 3 f yur favurite activities? Why, what makes them fun? 6. What activities d yu dislike? 7. Over the next several mnths what can yu change t have a mre physically active lifestyle? 8. What mark are yu aiming t get in PE, and explain why and hw? 9. Is there an athlete r individual whm yu admire? Why? 10. What is ne habit r attitude yu culd change t ensure a healthy lifestyle? 11. What d yu really want t achieve in this curse? What is yur persnal fitness gal? Make sure it is measurable, specific, and realistic. Example: I want t lse 10 punds by July 1 st, by ging t the gym 4 times a week and cutting pp ut f my diet. 2

3 #2: FITNESS PLAN What will an average week f physical activity lk like fr yu? Be sure t include 4-5 activities per week surrunding the 3 areas f fitness (Cardi, Strength, Flexibility) Be sure t make time fr rest s yur bdy can recver List 2 specific and measurable gals fr this curse? DAY OF THE WEEK Area Of Fitness: Cardi, Strength r Flexibility? Activity Descriptin (Detail!) Minimum 3-5 times a week Minimum minutes per activity * Cardi: Heartrate min. 24 beats per 10 secnds fr 20+ minutes (3 x s per week!!) Length Of Activity Time? Distance? Where And Wh Are Yu Ding the Activity With? (Club, Grup, Team, Friend) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY *****I WILL finish my PE curse by: ***** 3

4 #3 Weekly Fitness Lg Tracking Sheet Online line lg is lcated at : r n the PE website at: Be sure t recrd in DETAIL and prvide **PROOF **(see belw fr ideas) Name: Gr. Week # Dates: The highlight f my week was Day Of Week Da te Time n Task Activity Where Intensity: --- Light Mderate High DETAILS: I dn t SEE yu ding it - Make it real. Wh were yu with? Rute? Distance, starting weight, details related t yur gal(s), Calries Burned? Mrale? Hw d yu rate hw yu felt tday? Very high,, High, Average, Lw, Very Lw Sleep? Excellent Gd Average Pr Very Pr Hw Many Hrs f Sleep? Mn Tues Wed Thurs Fri Sat Sun Ttal Hurs This Week: Hw many types f exercises did yu d this week? Curse Ttal Hurs: Circle which evidence yu ve attached: O O O O specific details f change What did yu learn abut yurself & exercise? Hw was yur verall health & sleep this week? Grading: 2 pints fr each f the fllwing: I exercised fr at least 8 hurs this week I exercised at least 4 different times this week I ve given prf f my participatin I have prvided significant detail f my activity I have answered all questins thrughly 4

5 # 3 SAMPLE WEEKLY FITNESS LOG Online line lg is lcated at : r n the PE website at: Be sure t recrd in DETAIL and prvide **PROOF **(see belw fr ideas) Name: Jimmy Peppers Week # 1 Dates: January The highlight f my week was Day Of Week Mn Tues Wed Thurs Fri Sat Sun Ttal Hurs This Week: 13 Da te Time n Task Activity min Basketball/ Badmintn Where Oliver Wds 15 3 hurs Walk/Swimming Nanaim Aquatic Center min Weightrm Nanaim Aquatic Center min Yga Island Optimal 18 2 Hurs 19 2 Hurs Walk n waterfrnt min Run arund Westwd Nanaim Harbur Intensity: --- Light Mderate High High Light High High Light DETAILS: I dn t SEE yu ding it - Make it real. Wh were yu with? Rute? Distance, starting weight, details related t yur gal(s), Calries Burned? I went t Oliver Wds with my Learn@Hme teacher and ther students. We played 3 n 3 basketball fr 45 min and then had a badmintn turnament t finish ff My friend and I walked frm my huse (Bwen Rad) t the Aquatic Center (45 min each way). We then met up with sme f ur friends and hung ut in the pl. I warmed up with 20 min n the treadmill. I then wrked my chest and arms fr 30 mins. I finished with 15 mins f abs and then stretched fr 15 mins. I attended my first class f ht yga. It was very intense and I was cnstantly sweating. This felt great as I was still sre frm yesterday s wrkut. Tday I wanted t recver frm the intense activity I had been ding earlier in the week. I went n a nice easy walk n the waterfrnt with my friend. Yardwrk My huse Mderate Tday I mwed the lawn (we have a ¼ acre). I then raked up all the grass and put it int the cmpst. I spent the rest f the afternn gardening with my mm. Hw many types f exercises did yu d this week? 7 Westwd Mderate I jgged arund Westwd tday (6km) with my dg. I didn t push myself t hard until I gt t the end and sprinted up the hill. I stretched n the beach afterwards and played fetch with my dg. Curse Ttal Hurs: 13 Circle which evidence yu ve attached: O O O O specific details f change Hw did yu feel after yur activity? I felt pretty tired because I was running arund fr the entire time Really gd because I spent the whle time with my friends I felt very weak and stiff. I need t stretch mre next time t lsen up. Great! I really needed t stretch as my muscles were really tight This was very relaxing and I was able t have a gd talk with my friend I felt satisfied as yu culd see hw much better the yard lked. The sprint up the hill at the end tk all f my energy. It was nice t get utside. What did yu learn abut yurself & exercise? I learned that it is very easy t exercise if yu g with smene else. That way it becmes mre f a scial event. Sleep? Excellent Gd Average Pr Very Pr Very Gd 9 because I was s tired Gd. The 9 chlrine frm the pl makes me very tired Pr because 7 my bdy was s sre Great. Ht yga 10 takes a lt ut f yu Pretty gd 8 Pr. I stayed 7 up late watching TV. Average 8 Hw Many Hrs f Sleep? Hw was yur verall health & sleep this week? I felt really gd during the day. Regular exercise gives me mre energy and increases my self-esteem. My sleep was better than usual, and I was mre relaxed. Grading: 2 pints fr each f the fllwing: I exercised fr at least 8 hurs this week I exercised at least 4 different times this week I ve given prf f my participatin 5

6 I have prvided significant detail f my activity I have answered all questins thrughly Prf Fr My Run Arund Westwd Lake 6

7 #4: Attend a Fitness Test *Please bring this handut t every fit test. Wear prper gym strip and be n time.* Duratin: Apprx 60 min Test Activity Gal (use fit test charts) Mnth 1 Scre & Rating Mnth 2 Scre & Rating Mnth 3 Scre & Rating 1. Step Test My Gal: Date: Date: Date: 2. Push Ups My Gal: 3. Sit Ups My Gal: 4. Squat Thrust My Gal: 5. Aerbic 1 mile run 6. Sit and Reach 7. Resting Heart Rate My Gal: My Gal: FINAL FITNESS TEST QUESTIONS Answer these questins after yur final fit test 1. What wuld yu like me t ntice? What are yu mst prud f? 2. What wrked? What didn t wrk? 3. Hw has this increase in fitness helped yu in yur day t day life? 4. Final Cmments r What have yu learned? Calendar f times and lcatins fr the fitness test can be fund at r cntact a PE instructr at

8 #5. Ideas fr my plan 8

9 #6: 3 Areas f Fitness There are 3 types f fitness: 1) Cardirespiratry Fitness, 2) Muscular Fitness, 3) Flexibility Fitness. Be sure t include a variety f each type f fitness in yur weeks fr a balanced and healthy bdy. Yu will imprve remarkably n at least 2 f the 3 areas in rder t pass the curse. While exercising, think f the FITT Principles f Training (Frequency, Intensity, Type, and Time). These fur principles f training are used t guide yu t exercise smart. See chart belw fr mre infrmatin. Hw ften and hw hard yu exercise is a fine balance between prviding just enugh stress fr the bdy t adapt t and allwing enugh time fr healing and adaptatin t ccur t get the mst benefits. CARDIORESPIRATORY FITNESS MUSCULAR STRENGTH FITNESS FLEXIBILITY FITNESS Guidelines: F: D a minimum f 3 sessins per week and ideally 5-6 sessins per week I: Find ut yur Target Heart Rate which is a functin f bth yur fitness level and yur age. It is 220- age. Rughly, fr cardi, beats per 10 secnds t wrk yur heart. As yu get mre fit, yu will have t increase effrt t raise yur heart! T: Time needed depends n effrt: Light Effrt mins; Vigrus Effrt minutes; Maximum Effrt shrt bursts CHECK nes yu will d? Walk Run Rw Elliptical Bike r Statinary Bike Hrse Back Ride Swim Dance Aerbics, Jazzercise Circuit Train Glf Tennis Skating Stair Master Kayaking, Rwing Skipping Rpe Guidelines: F: 3-4 days/week with a day s rest between sessins, r alternate muscle grups each day I: T build bulk, lift heavier wgts with less repetitins with little rest. T build lean muscles, lift light wgts with lts f repetitins with full rest between sets. Only increase wgt, reps r sets, nt all three. T: N lnger than minutes, and as little as minutes fr a grueling sessin CHECK nes yu will d? Weight Lift Resistance Bands Using yur wn bdy (pushups,situps,lunges..) Circuit Train Hrseback Ride Plymetrics Bt Camp Archery Stair Climbing Stair Master Raking, Lifting Chpping Wd Plymetrics Skipping Rpe Guidelines: F: 3-4 days/week I: hld each stretch fr at least 20 secnds, release, stretch again cmfrtably T: be sure t warm up muscles befre and after stretching, d as lng as yu feel cmfrtable. CHECK nes yu will d: Yga Pilates Stretching Tai Chi Chi Gng Gymnastics Dance Bwling Curling Taekwnd Bxing 9

10 Physical Educatin Curse Outline Intrductin Carey Mark P.E rm 256 The gal f P.E. at Learn@Hme is t help students learn what is and hw t and benefits f develping lifelng health and fitness habits while experiencing a variety f activities and imprving fitness Prescribed Learning Outcmes fr Gr Prescribed Learning Outcmes fr Gr Curse Outline This curse has 4 cmpnents. Mst cmpnents will be cmpleted n a mnthly basis. 1) Fitness Lgs: submitted every Sunday r Mnday using the nline questinnaire 2) Fitness Tests: 3 times thrughut the curse, substantial grwth shwn each test 3) Knwledge Written Research: ne assignment cmpleted mnthly t demnstrate knwledge This curse takes apprximately 3 5 mnths t cmplete, depending n fitness grwth. With demnstrable grwth, the curse can be finished in 3 mnths, slw, small grwth extends the duratin f the curse. The pace f this curse is apprximately 8 hurs f mderate t intense activity per week. Resurces 1) Weekly Fitness Lgs: Can be submitted nline using the fllwing link: 2) Fitness Test Calendar 3) All Curse Instructins and Assignments can be fund at: 4) Jupiter grades: Link will be ed t yu upn enrllment and cmpletin f Activatin Assignment t identify list f assignments, mark updates, and feedback. *Cmpleting the Activatin Assignment* Cmplete My Prfile Cmplete Fitness Plan Cmplete yur 1 st weekly Fitness Lg Tracking Sheet Cme t a Fit Test asap!! 10