El Cerrito Middle School Physical Education Department Physical Fitness Rating Scale (PFR)

Transcription

1 BOYS GIRLS El Cerrito Middle School Physical Education Department Physical Fitness Rating Scale (PFR) Proficiency Rating (PR)= 1-5 (Number of tests you passed) Physical Fitness Rating (PFR)= (Total score from all tests) Find the point total for each test in accordance to your score. Add the points together for your total PFR score. MILE PUSH-UPS SIT-UPS SIT & REACH TRUNK LIFT TIME PTS. QTY. PTS. QTY. PTS. IN. PTS. IN PTS 4:30-4: :00-5: :30-5: :00-6: :30-6: :00-7: :30-7: :00-8: :30-8: :00-9: :30-9: :00-10: :30-11: FITNESS TESTING SCORING/GRADING RUBRICS LEVEL POINTS/10 MILE PUSH-UPS SIT-UPS SIT/REACH TRUNK 11 (A+) 0-6:59 10 (A) 7:00-7: ADVANCED 9 (A) 8:00-8:59 8 (B) 9:00-9: PROFICIENT 7 (C) 10:00-10:59 BASIC 6 (D) 11:00-12: BELOW BASIC 2 (F) or less LEVEL POINTS/10 MILE PUSH-UPS SIT-UPS SIT/REACH TRUNK ADVANCED PROFICIENT 11 (A+) 0-5:59 10 (A) 6:00-6: (A) 7:00-7:59 8 (B) 8:00-8: (C) 9:00-9:59 BASIC 6 (D) 10:00-11: BELOW BASIC 2 (F) 12: or less To view the correct form and the grading criteria used to score student performance, please visit the following link: Fitness testing instructional videos: I parent of have reviewed the grading rubrics above. I understand they will be used in the evaluation of my child s performance and progress in their physical education class. Parent Signature: Date: 1

2 El CERRITO MIDDLE SCHOOL PHYSICAL EDUCATION DEPARTMENT Student 5 th Per Teacher MILE TIME PUSH-UPS SIT-UPS SIT & REACH TRUNK LIFT PFR FITNESS TEST GOALS Trimester 1 Achieved Trimester 2 Achieved Trimester 3 Achieved MILE TIME LOG MILE # TIME SCORE(PTS) DATE DIFFICULTY GOAL for NEXT PARENT VERIFICATION :00 14:00 13:00 12:00 11:00 10:00 9:00 8:00 7:00 6:00 5:00 MILE TIME GRAPH Please graph your mile times below as you complete each one STUDENT FITNESS TESTING PERFORMANCE RESULTS MILE PUSH-UPS SIT-UPS SIT & REACH TRUNK PFR TOTAL Q 1 PFR Q2 PFR Q3 PFR Q4 PFR Q5 PFR Q6 PFR 2

3 ECMS PHYSICAL EDUCATION DEPARTMENT- WEEKLY HOME EXERCISE LOG (40 points/ month) Student Name Period PE Teacher Dear Parents, As your child s Physical Education teachers we are hoping that you will join us in encouraging him/her to maintain a healthy and active lifestyle outside of the their physical education class. In PE we work hard in hopes that our students will achieve cardio vascular fitness and improve on their overall strength and flexibility. In addition to the students PE classes, we encourage him/her to exercise at home. You can support your child s efforts at home by reviewing the ECMS PE Department s grading/scoring chart on page 16 of the planner to familiarize yourself with their expected level of performance on each test. The following exercise routine is to be performed at home. Please verify your child s fulfillment of this homework assignment by signing the exercise log for each week as it is completed. Thank you for your support. MINIMUM REQUIRED HOME EXERCISE ROUTINE 1. Jog for 15 minutes at least two times per week. (Walk as little as possible and maintain a pace of jogging that will allow you to continue a jog for 15 minutes). 2. Complete at least 2 sets of 20+ sit-ups 3x/week 3. Complete at least 3 sets of 10+ push-ups 3x/week 4. Stretch your hamstrings (back of your upper leg) for at least 2 minutes 2x each day. You can do this by touching or trying to touch your toes without bending your knees. 5. Perform 2 sets of 25 trunk lifts 3x/week (keep your toes on ground & chin tucked throughout exercise) Student Additions: For help or guidance with your fitness testing exercises, visit 3

4 ECMS PHYSICAL EDUCATION DEPARTMENT- WEEKLY HOME EXERCISE LOG WK # EXERCISE LOG DATE PARENT SIGNATURE Aug 29 Sep 5 Sep 12 Sep 19 Sep 26 Oct 3 Oct 10 Oct 17 Oct 24 Oct 31 Nov 7 Nov 14 Nov 21 Nov 28 Dec 5 Dec 12 Dec 19 Dec 26 Jan 2 Jan 9 Jan 16 Jan 23 Jan 30 Feb 6 Feb 13 Feb 20 Feb 27 Mar 5 Mar 12 Mar 19 Mar 26 Apr 2 Apr 9 Apr 16 Apr 23 Apr 30 4

5 EL CERRITO MIDDLE SCHOOL- PHYSICAL EDUCATION HOW TO CALCULATE TRAINGING HEART RATE ZONE PURPOSE It is very important throughout life to maintain a strong and healthy heart. The best way to do this is to participate in 30 minutes of moderate to vigorous exercise per day. To make sure you are getting the most out of your workouts, you should exercise within your Training Heart Rate Zone. This worksheet will teach you how to calculate for a range between 60-80% of your maximum heart rate. KEY TERMS/VOCABULARY Maximal HR (MHR) - is found by subtracting your age. [220 - age = MHR] Resting HR (RHR) - the rate your heart beats when at rest for at least 30 minutes Target HR (THR)- is the number of times you want your heart to beat during moderate to high intensity exercise to achieve or maintain Cardiovascular Fitness/Health. Target Heart Rate Zone - The numerical range in between which you want your heart rate to be within, in class the zone is 60-80% of your Maximal HR. (MHR) HOW TO LOCATE YOUR PULSE Every time your heart beats it sends a wave of pressure along your arteries. This wave is called your PULSE and it can be felt in several areas throughout your body. The 2 most common places to find your pulse are your carotid and radial arteries. You can find your pulse by placing 2 fingers (using your finger pads) on either the carotid or radial arteries. (You should never use your thumb. Your thumb has it's own pulse) Carotid Artery- located on the front side of your neck on either side of the (Adams Apple) the lump in the center of your neck/front of your throat. Radial Artery- located on the underside of your wrist on the thumb side, it is the spot where your arm changes into your hand. (see picture down to the right of this worksheet) FINDING YOUR TARGET HEART RATE ZONE STEP 1- Find your Resting Heart Rate (RHR) by counting your pulse for 60 seconds. My RHR is STEP 2- Find your Maximal Heart Rate (MHR) by subtracting your age. Find your maximal HR: = my age my MHR STEP 3- Find "N" by subtracting your MHR (maximal HR) - RHR (resting HR) Find your maximal HR: - = MHR RHR N STEP 4- Find the lower end of your Training Heart Rate ZONE (THR) Find your lower THR: x.6 = + = N RHR lower THR STEP 5- Find the upper end of your Training Heart Rate ZONE (THR) Find your upper THR: x.8 = + = N RHR upper THR Radial artery My Target Heart Rate Zone is to beats per minute (BPM) lower THR higher THR 5

6 El Cerrito Middle School Physical Education Department General Information MISSION STATEMENT Teach students the lifelong benefits of daily exercise and a healthy diet through fun, exciting and challenging sports/academic/physical activities, while enhancing the individual s self-esteem and character development. VISION Upon promotion from the Physical Education Program at ECMS, students will value the important role that regular exercise and healthy lifestyle choices play in improving their quality of life, health and overall wellness. Students will incorporate these changes throughout their lifetime while leading and influencing the fitness choices of others. 5 NON NEGOTIABLES The 5 Non Negotiables were created to ensure that all students become contributing members of society while learning how to achieve and maintain total wellness. ECMS students are expected to master all 5 Non- Negotiables upon the completion of their 8 th grade year. 1. Target Heart Rate Locate pulse, Record an accurate resting heart rate, Calculate target heart rate (THR) Monitor (THR) range during physical activity. (appropriate pace during the mile) 2. Character Development Demonstrate distinct character qualities at all times: citizenship, fairness, respect, responsibility, trustworthiness, caring, integrity, and sportsmanship. 3. Academic Proficiencies Know how health and nutrition effect overall wellness Know the muscles that compose the core, their functions, advantages, and what exercises are used to strengthen the core. Demonstrate an understanding of how to achieve and maintain cardiovascular fitness. Test proficient on the Physical Education academic vocabulary test at the end of the year Students may be required to demonstrate proficiency of the year s concepts at the end of the school year through a written exam or essay. 4. Physically Fit Proficient Show continuous improvement in his/her personal levels of physical fitness. Know how to establish and improve aerobic endurance. Students will improve in all 5 sections of the Physical Fitness Test: push-ups, sit-ups, sit & reach, trunk lift, and the mile. 5. Curriculum/California State Physical Education Standards Proficient Introduction and the development of fundamental motor skills related to sports activities within the unit of study. Learn and demonstrate strategies, rules, and concepts involved in team and individual sports / activities. Construct a personal fitness plan that will serve as a guide to manage their individual health and fitness. TEACHER CONTACT INFORMATION Ms. Dotson (951) ext 3133 jdotson@cnusd.k12.ca.us Ms. Perkins (951) ext 3133 kperkins@cnusd.k12.ca.us Mr. Raiszadeh (951) ext 3134 traiszadeh@cnusd.k12.ca.us Mr. Ross (951) ext 3134 mross@cnusd.k12.ca.us 6

7 El CERRITO MIDDLE SCHOOL PHYSICAL EDUCATION: ACADEMIC VOCABULARY NOTE: Students will take a pre-test and post-test each school year) 1. Aerobic - Exercise in the presence of oxygen. 2. FITT Principle- Concept that one must consider the Frequency, Intensity, Time and Type of exercise when striving for improvement in physical fitness. 3. Anaerobic- Exercise in the absence of oxygen. 4. Biomechanics (Gross Motor Skills) - Process of muscles and bones working together to create movement. 5. Body Composition - Percentage of fat, bone, muscle and other tissues that make the human body. 6. Cardiovascular Fitness - Ability of the heart and lungs to supply oxygen to muscles during sustained/ continuous physical activity. 7. Character- An individual s moral qualities. 8. Circuit Training (Conditioning) - A training routine that includes the combination of strength training and aerobic exercises. 9. Cool-down- The gradual transition from exercising to a near resting state. 10. Core (trunk)- The muscles of the body excluding the head, arms and legs. 11. Endurance- Ability to exercise for relatively long periods of time without rest. 12. Exercise - Activity that enhances or maintains physical fitness and overall health. 13. Heart - A muscular organ that pumps oxygenated blood around the body through arteries & veins. 14. Lifestyle (risk factors) - The choices and manner in which a person lives their life. 15. Risk Factors - something that contributes to illness. 16. Defense - The action of preventing an opponent from scoring. 17. Offense - The player or team that attempts to score in a game. 18. Overload Principle - Concept that you must perform exercise in greater than normal amounts (overload) to get improvement in physical fitness. 19. Pace - A consistent rate/speed of movement. 20. Personal Fitness Program - an individualized plan that works towards the goal of attaining physical fitness and wellness. 21. Ready Position - completely prepared for immediate action. 22. Resistance Training - a form of strength training in which each exercise/repetition is performed against a specific opposing force. 23. Sedentary Lifestyle - Living one s life by remaining inactive without regular daily exercise. 24. Stress - The body s response to changes around it. 25. Target Heart Rate Zone - The range of beats your heart should pump per minute during moderate to high intensity exercise to achieve cardiovascular fitness. 26. Visualization - To form mental visual images of performing a skill in your mind prior to performing the activity/skill. 27. Calorie (energy) - a unit of measure for the energy supplied by food. 28. Cholesterol - a fat-soluble, wax like, colorless liquid found in animals but not in plants, used to produce substances the body needs. 29. Six Essential Nutrients - Fat, Proteins, Carbohydrates, Vitamins, Minerals and Water needed for balanced health and nutrition. 30. Fad Diets (Dietary Supplements) - popular ideas about how to achieve rapid weight loss without proper nutrition and regular exercise. 31. Family History- the past health, diseases & conditions present in your relatives, knowing this impacts the health decisions you make for yourself. 32. Fitness - Physically ready to handle whatever comes your way from day to day. 33. Health - a combination of physical, mental and social well being. 34. Heart Disease - a disorder that results when there is inadequate circulation of blood to parts of the heart. 35. Nutrition (diet) - the study of how nutrients from food affect your health. 36. Plaque - deposits of cholesterol, other fats and calcium in the lining of the inner walls of arteries. 37. Prevention - making good decisions which promote health and wellness, which reduce your risk for development of diseases. 38. Wellness - Feeling physically and mentally healthy. 7