City of Angels School Advanced PE 1A Course Description/Requirements

Transcription

1 City of Angels School Advanced PE 1A Course Description/Requirements Advanced PE 1A enables students to develop proficient movement skills in each area of physical education; expand their capabilities for independent learning; and examine practices that allow for sound decision making to enhance successful participation in movement activities. This course consists of four units of activity and study based on CA Education Code and CA Content Standards. For a complete listing of the CA Content Standards see: 1. Students develop and follow a personal fitness plan, (PFP) for the duration of the course. The fitness plan is derived from fitness test results, student health/exercise readiness survey, personal preferences and physical fitness goals. Final PFP will be turned in the last week of the class. 2. Students will participate in daily health-related physical fitness activities based on their Personal Fitness Plan and Adv. PE 1A required activities. 3. Students must submit written assignments to their teacher demonstrating an understanding of physical activities, various physical fitness principles and mechanics necessary to perform skills in the activities listed below. o Course requires students to participate and be evaluated in the following activities; Aquatics Individual activities Dual activities Rhythms/Dance o Students will demonstrate to their teacher some proficiency in the above 4 activities. o Students should participate in 5-10 hours of an activity from each of the above categories. I understand that in order to receive 5 credits for Advanced PE 1A, I must complete all assignments and tests described in this Course Description and Student Instructional Guide, turn them in to my teacher and demonstrate proficiency in this subject for a passing mark. Student Signature Date I agree to provide my child with the opportunity to go to a swimming pool (parent name and participate in all required physical activities. I will supervise these activities and or ensure my child has appropriate guidance/supervision while taking part in the assigned activities. (parent signature) Page 1 of 22

2 City of Angels School Student Teacher Beg. Date End Date Assignment No. 1 Final Mark Credits 5 CA Physical Education Content Standards; High School Course 1: 1.1, 1.9, 1.10, 1.11, 1.12, 2.1, 2.2, 2.3, 2.4, 2.5, 2.7, 2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Vocabulary: Skill-Related Fitness Health-Related Fitness Textbook: Personal Fitness (1) Introduction physical fitness and its benefits. Why is physical fitness important? What does it mean to you? There are many ways to define fitness. One definition is that fitness is a state of health and well being. ( Most definitions of fitness include the five components of fitness: Body composition, cardiovascular endurance, flexibility, muscular endurance, and muscular strength. This week you will begin developing your personal fitness plan, (PFP). Think about what physical fitness means to you as you do your reading. Text: p. 1-21; Looking Good and Feeling Good. Visit no fewer than 5 websites. Write at least one paragraph, (5 sentences) explaining what physical fitness means to you. In another paragraph give at least 6 benefits of being physically fit. List all websites you visited. Complete the Exercise Readiness Survey. Text: p Components of Fitness. Chart activities you would enjoy participating in to improve your health-related fitness. This is the beginning or your PFP. Have your teacher give you a copy of this so you can continue to revise. Review the Instructional Units and Activity Log with your teacher. Choose one of the 4 categories listed. Discuss with your teacher the specific activity you will do for the week. You may have to check out a video or join a class so be sure to plan ahead. You will do this activity for 2 weeks. (2) Physical activities fitness pre test, unit PE activity and health-related fitness activity. Participate in at least 30 minutes of health-related fitness activities 5 days per week. Record activities on the Instructional Units and Daily Activity Log. Choose one of the categories from the instructional units and participate in at least 30 minutes of an activity from that category 5 days per week. Record information on the Instructional Units and Activity Log. Choose an activity that you can do for 2 weeks. At the end of the two weeks you will present to your teacher a project that shows you are proficient in the unit. *Remember to get credit for this course you will need to do an activity from each of the 4 units (Aquatics, Dance, Dual Activities and Individual Activities). Do the following activities and record results on the Fitnessgram Record Sheet under the Pre Test column. (You will need a partner, ruler, watch with a second hand and to review the below listed pages) Curl-ups - - see page 32 Push-ups - - see page 34 One Mile Run - - see page 30 Trunk Lift - - see page 27 Shoulder Stretch - - see page 27 Aquatics Do this for 2 consecutive weeks Dual Sports Do this for 2 weeks in a row Dance 2 consecutive weeks Individual Sports 2 weeks consecutively Page 2 of 22

3 Student Name: Age: DOB: Home Phone: 1. Has your doctor ever said that you should limit your physical activity? Why? 2. Do you experience any kind of pain when you do physical activity? If yes, what is your doctors recommendation? 3. Do you ever feel faint or dizzy and lose your balance? 4. Do you have any injury or other physical condition that may get worse with physical activity? Describe 5. Are you pregnant? 6. Are you diabetic? 7. Do you know any other reason you should not exercise or increase your physical activity? Describe 8. Are there any other reasons/medical conditions not mentioned here that we should know about that might forbid you from becoming more physically active? Describe 9. Are you accustomed to vigorous exercise? Yes No 10. Are you taking medication? Yes No If yes, what is it for? Possible side effects? 11. Do you smoke? Yes No How many cigarettes per day? How long have you smoked? Setting goals is one way to stick to a program. Please list at least 2 short-term and 2 long-term goals 12. Circle the statement that best describes your present status. A. I currently do not exercise. B. I currently do some exercise, but not regularly. C. I currently exercise regularly, but have just begun within the last 6 months. D. I currently exercise regularly, and have done so for longer than 6 months. Describe your exercise program 13. How would you rate your overall physical health? (Circle one) Poor Fair Good Excellent Page 3 of 22

4 Please rate yourself on a scale of 1 5 (1 = strongly disagree, 5 = strongly agree). 14. I get 30 minutes of aerobic activity most days of the week I motivate myself to exercise; I do not need someone else to keep me motivated I enjoy physical exertion whether I am working around the house or exercising Stretching is part of my exercise routine Strength training is part of my routine I pay attention to my physical health by working to develop positive health habits I can exercise without pain Please rate yourself on a scale of 1 5 (1 = lowest value, 5 = highest value) Daily stress level Competitive personality Aerobic fitness level Muscular level Flexibility level Check the description below that best describes your diet. High fat, high sodium, low fruits and vegetables. Moderate fat, moderate sodium, moderate fruits and vegetables. Low fat, low sodium, high fruits and vegetables. Calorie restrictive Other: Student Signature Date Parent Signature Date Emergency Contact: Name Relationship Address Phone City State Zip Code Page 4 of 22

5 Personal Fitness Plan Activities Cardiovascular Flexibility Muscle Endurance Muscle Strength In the appropriate box, list all physical activities you want to do in this PE course. (Some activities may belong in more than one box) Page 5 of 22

6 Student Name Adv. PE 1A/B Date Total Hours of Activity (2 hour max. per day) Verified By City of Angels School Los Angeles Unified School District Instructional Units (Skill Related Activities) and Activity Log Aquatics (5 hr. minimum) Rhythm/Dance (5 hr. min.) Individual Sports (5 hr. min) Dual Sports (5 hr. min.) Breath control, floating, gliding, freestyle, backstroke, sidestroke, butterfly, breaststroke, Rescue from side of pool, boat safety, swiftwater safety, water aerobics, water polo Folk, social, square, modern, ballet, tap, modern, hiphop, aerobic dance and conditioning, line dancing, jazzercise, dancercise proficiency in this area Swimming, rowing, archery, cycling, golf, skating, yoga, Tai Chi, disc golf, bowling, rope jumping, jogging, juggling, hacky sak, weight lifting, hiking, rope and wall climbing proficiency in this area. Tennis, badmition, handball, racquetball, doubles volleyball, Frisbee, table tennis, rowing, ping pong proficiency in this area. proficiency in this area Complete one of these forms for each of the units above. Describe activity (minimum = 3 complete sentences) Can this activity improve flexibility? Yes/No If yes, please explain Is this a cardiovascular activity? Yes/No Discuss Can this activity improve muscular fitness? Explain What activities did you do from your personal fitness plan? Describe Use the back of this form if necessary. Choose one activity from each category above-get prior approval from your teacher. You will spend two consecutive weeks (5-10 hours) in each category. I have supervised in the above described activities. (parent/guardian or designee) (student name) (parent/guardian or designee signature) (date) Page 6 of 22

7 Instructional Units and Daily Activity Log Advanced PE 1A/B You will spend two weeks on each activity (Aquatics, Rhythms/Dance, Individual and Dual Activities). You must complete time requirements before starting a new activity (5-10 hours). Aquatics Rhythms/Dance Individual Dual Health-Related Personal Fitness Activity Day Example 9/6/07 Activity Time I swam 40 lengths of the pool. 32 freestyle, 4 backstroke, 4 breaststroke. After 2 lengths I did shoulder stretches, lat. stretches and hamstring stretches. Swimming the above distances helped improve my upper body muscular strength, endurance and cardiovascular fitness. 1 hr. Health-related & Aquatics Reflection: Example: 9/7/07 My heart rate was 135 bpm, and I felt very tired after completing the swim. My swimming was slow and I had to rest after 2 lengths. Tomorrow I will try to swim 4 more lengths. Health Related Fitness 1. Cardiovascular 3. Strength 2. Muscular Endurance 4. Flexibility 5. Body Composition 1. Agility 2. Power Skill Related Fitness Components 3. Coordination 4. Power 5. Speed I supervised my child in the above activities. information is correct. Reaction Time All of the recorded Parent Signature Date Page 7 of 22

8 Calculating Training Heart Rate Zone Name: Date Definitions: 1. Maximum Heart Rate MHR 2. Training Heart Rate Zone TZ 3. Beats Per Minute bpm Follow these steps to determine your MHR and TZ: minus your age equals MHR: = bpm age maximum heart rate (MHR) 2. Calculate 60% of MHR (lower limits). Multiply your MHR by.6 MHR X.6 = bpm maximum heart rate (MHR) 60% of your MHR 3. Calculate 80% of MHR (higher limits). Multiply your MHR by.8 MHR X.8 = bpm maximum heart rate (MHR) 80% of your MHR 4. Your Training Heart Rate Zone (TZ) is bpm to bpm step 2 step 3 Page 8 of 22

9 Assignment No. 2 CA Physical Education Content Standards; High School Course 1: 1.1, 1.9, 1.10, 1.11, 1.12, 2.1, 2.2, 2.3, 2.4, 2.5, 2.7, 2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Textbook: Personal Fitness (1) What is cardiovascular/aerobic fitness? Why is cardiovascular/aerobic fitness important? What is the cardiovascular system? Are you aerobically fit? Some benefits of cardiovascular fitness include: strengthening the heart, boost HDL ( good ) cholesterol, and lower blood pressure. Cardiovascular activity should be done more times per week than not, for a duration of no less than 30 minutes per session with your heart rate at 60 80% of maximum. Visit at least 5 websites defining cardiovascular fitness and its benefits. Write your definition of cardiovascular fitness and some of the benefits. Relate cardiovascular fitness to your life and goals. How can you benefit by participating in regular cardiovascular activities? (Minimum 3 paragraphs) What is your resting heart rate? What is your target heart rate? Visit the following websites about goal-setting Write 4 personal fitness goals for this course; 2 long-term and 2 short term. List specific things you will do to achieve these goals Research on the internet and write an informational article on the activity you chose last week from the Instructional Units and Activity Log. Your article should include rules, strategy, physical training/conditioning recommendations and your personal review of the activity. (2) Physical activities Unit PE activity and health-related fitness activity. Complete at least 30 minutes of health-related physical activity 5 days per week. Record activities on the Instructional Units and Activity Log. Participate in the same instructional unit activity as last week for at least 30 minutes per day 5 days per week. Record on the Instructional Units and Activity Log. Present to your teacher a project that shows you are proficient in the unit. *Remember to get credit for this course you will need to do an activity from each of the 4 units. Page 9 of 22

10 Assignment No. 3 CA Physical Education Content Standards; High School Course 1: 1.1, 1.9, 1.10, 1.11, 1.12, 2.1, 2.2, 2.3, 2.4, 2.5, 2.7, 2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Textbook: Personal Fitness (1) How is body fat related to health? What is meant by body composition? How is a person s weight different than his/her body fat? Look for some consequences of overfatness. What are some activities you can do to control your body composition? How can strength training help control body composition? Ask yourself these questions as you read and research the following. Go to the following websites on body composition & weight management: Write out responses to the following questions. 1. Why are height and weight charts sometimes misleading? 2. What are some possible unhealthy symptoms of excess fat? 3. Discuss some ways to maintain body composition. Go to the website: calculate and record your body composition. Is your body composition at an appropriate percentage? If not, make adjustments to your personal fitness plan (PFP) in order to make improvements in your body composition. Text: p ; Muscular Fitness After visiting 3-5 websites; write a definition of muscular fitness. Add muscular fitness activities to your PFP. Review the Instructional Units and Activity Log with your teacher. Choose one of the 4 categories listed. Discuss with your teacher the specific activity you will do for the week. You may have to check out a video or join a class so be sure to plan ahead. Research on the internet and write an informational article on the activity you chose for the week. (Different than last week). Your article should include rules, strategy, physical training/conditioning recommendations and your personal review of the activity. (2) Physical activities Unit PE activity and health-related fitness activity. Complete at least 30 minutes of health-related physical activity 5 days per week. Record activities on the Instructional Units and Activity Log. Choose one of the categories from the instructional units and participate in at least 30 minutes of an activity from that category 5 days per week. Record information on the Instructional Units and Activity Log. Choose an activity that you can do for 2 weeks. At the end of the two weeks you will present to your teacher a project that shows you are proficient in the unit. *Remember to get credit for this course you will need to do an activity from each of the 4 units. Muscle endurance Muscle endurance & cardio if done for minutes. Muscle strength Page 10 of 22

11 Student Name Adv. PE 1A/B Date Total Hours of Activity (2 hour max. per day) Verified By City of Angels School Los Angeles Unified School District Instructional Units (Skill Related Activities) and Activity Log Aquatics (5 hr. minimum) Rhythm/Dance (5 hr. min.) Individual Sports (5 hr. min) Dual Sports (5 hr. min.) Breath control, floating, gliding, freestyle, backstroke, sidestroke, butterfly, breaststroke, Rescue from side of pool, boat safety, swiftwater safety, water aerobics, water polo Folk, social, square, modern, ballet, tap, modern, hiphop, aerobic dance and conditioning, line dancing, jazzercise, dancercise proficiency in this area Swimming, rowing, archery, cycling, golf, skating, yoga, Tai Chi, disc golf, bowling, rope jumping, jogging, juggling, hacky sak, weight lifting, hiking, rope and wall climbing proficiency in this area. Tennis, badmition, handball, racquetball, doubles volleyball, Frisbee, table tennis, rowing, ping pong proficiency in this area. proficiency in this area Complete one of these forms for each of the units above. Describe activity (minimum = 3 complete sentences) Can this activity improve flexibility? Yes/No If yes, please explain Is this a cardiovascular activity? Yes/No Discuss Can this activity improve muscular fitness? Explain What activities did you do from your personal fitness plan? Describe Use the back of this form if necessary. Choose one activity from each category above-get prior approval from your teacher. You will spend two consecutive weeks (5-10 hours) in each category. I have supervised in the above described activities. (parent/guardian or designee) (student name) (parent/guardian or designee signature) (date) Page 11 of 22

12 Instructional Units and Daily Activity Log Advanced PE 1A/B You will spend two weeks on each activity (Aquatics, Rhythms/Dance, Individual and Dual Activities). You must complete time requirements before starting a new activity (5-10 hours). Aquatics Rhythms/Dance Individual Dual Health-Related Personal Fitness Activity Day Example 9/6/07 Activity Time I swam 40 lengths of the pool. 32 freestyle, 4 backstroke, 4 breaststroke. After 2 lengths I did shoulder stretches, lat. stretches and hamstring stretches. Swimming the above distances helped improve my upper body muscular strength, endurance and cardiovascular fitness. 1 hr. Health-related & Aquatics Reflection: Example: 9/7/07 My heart rate was 135 bpm, and I felt very tired after completing the swim. My swimming was slow and I had to rest after 2 lengths. Tomorrow I will try to swim 4 more lengths. Health Related Fitness 1. Cardiovascular 3. Strength 2. Muscular Endurance 4. Flexibility 5. Body Composition 1. Agility 2. Power Skill Related Fitness Components 3. Coordination 4. Power 5. Speed I supervised my child in the above activities. information is correct. Reaction Time All of the recorded Parent Signature Date Page 12 of 22

13 Assignment No. 4 CA Physical Education Content Standards; High School Course 1: 1.1, 1.9, 1.10, 1.11, 1.12, 2.1, 2.2, 2.3, 2.4, 2.5, 2.7, 2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Textbook: Personal Fitness (1) What is the FIT Formula? Why do you think the principle of progression is important? What is the overload principle? How do these fitness principles and the other ones discussed in the book contribute to physical fitness? What are some benefits of flexibility exercises? Think about how you can adjust your personal fitness plan to incorporate all of these principles. Make changes in your plan, incorporating what you have learned that will help you attain your physical fitness goals. (Goals may be revised as you learn more). Text: p ; Principles of Training Research on the internet and or at the library the benefits of walking. Write a 3-5 paragraph paper talking about what it means to have a physically active lifestyle. Your paper should address components of wellness, healthy lifestyle habits, and how your lifestyle stacks up. Text: p ; Designing Your Own Program Review what you know about cardiovascular fitness, body composition, muscular fitness and principles of training. Write down three goals you would like to achieve through exercise. Be sure to note if they are long term or short term goals. (Short term=can be reached by the end of this course). Research on the internet and write an informational article on the activity you chose last week from the Instructional Units and Activity Log. Your article should include rules, strategy, physical training/conditioning recommendations and your personal review of the activity. (2) Physical activities Unit PE activity and health-related fitness activity. Complete at least 30 minutes of health-related physical activity 4 days per week. A total of 5 hours must be done for the entire week. Record activities on the Instructional Units and Activity Log. Participate in the same instructional unit activity as last week for at least 30 minutes per day 5 days per week. Record on the Instructional Units and Activity Log. Present to your teacher a project that shows you are proficient in the unit. *Remember to get credit for this course you will need to do an activity from each of the 4 units. Aquatics Dance Individual Sports Skill-Related Fitness Cardio/Muscle Endurance Flexibility Muscle Strength Health-Related Fitness Dual Sports Page 13 of 22

14 Assignment No. 5 CA Physical Education Content Standards; High School Course 1: 1.1, 1.9, 1.10, 1.11, 1.12, 2.1, 2.2, 2.3, 2.4, 2.5, 2.7, 2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Textbook: Personal Fitness (1) How can you improve your wellness? What is wellness? Think about your wellness and lifestyle as you read. Incorporating a physically active lifestyle can improve your quality of life greatly. But, you may feel this would require you to make too many drastic changes in your life. Remember every little bit counts. For instance, make a decision to walk more everyday. Then begin walking one extra block per day. Increase your walking each week. What do you notice about how you feel? Can you see any changes in your body? If so, what? Text: p ; Flexibility Go to google on the internet; type in static stretching. Review 3 websites defining static stretching. Describe static stretching in a paragraph using your own words. List some stretches you think will help you improve your fitness. Describe what muscles you are stretching and how the exercises will help you. (2) Physical activities Unit PE activity and health-related fitness activity. Complete at least 30 minutes of health-related activity 5 days per week. Record activities on the Instructional Units and Activity Log. Choose one of the categories from the instructional units and participate in at least 30 minutes of an activity from that category 5 days per week. Record information on the Instructional Units and Activity Log. Choose an activity that you can do for 2 weeks. At the end of the two weeks you will present to your teacher a project that shows you are proficient in the unit. *Remember to get credit for this course you will need to do an activity from each of the 4 units. Reminder: Stretching exercises should only be done after warm-up Page 14 of 22

15 Student Name Adv. PE 1A/B Date Total Hours of Activity (2 hour max. per day) Verified By City of Angels School Los Angeles Unified School District Instructional Units (Skill Related Activities) and Activity Log Aquatics (5 hr. minimum) Rhythm/Dance (5 hr. min.) Individual Sports (5 hr. min) Dual Sports (5 hr. min.) Breath control, floating, gliding, freestyle, backstroke, sidestroke, butterfly, breaststroke, Rescue from side of pool, boat safety, swiftwater safety, water aerobics, water polo Folk, social, square, modern, ballet, tap, modern, hiphop, aerobic dance and conditioning, line dancing, jazzercise, dancercise proficiency in this area Swimming, rowing, archery, cycling, golf, skating, yoga, Tai Chi, disc golf, bowling, rope jumping, jogging, juggling, hacky sak, weight lifting, hiking, rope and wall climbing proficiency in this area. Tennis, badmition, handball, racquetball, doubles volleyball, Frisbee, table tennis, rowing, ping pong proficiency in this area. proficiency in this area Complete one of these forms for each of the units above. Describe activity (minimum = 3 complete sentences) Can this activity improve flexibility? Yes/No If yes, please explain Is this a cardiovascular activity? Yes/No Discuss Can this activity improve muscular fitness? Explain What activities did you do from your personal fitness plan? Describe Use the back of this form if necessary. Choose one activity from each category above-get prior approval from your teacher. You will spend two consecutive weeks (5-10 hours) in each category. I have supervised in the above described activities. (parent/guardian or designee) (student name) (parent/guardian or designee signature) (date) Page 15 of 22

16 Instructional Units and Daily Activity Log Advanced PE 1A/B You will spend two weeks on each activity (Aquatics, Rhythms/Dance, Individual and Dual Activities). You must complete time requirements before starting a new activity (5-10 hours). Aquatics Rhythms/Dance Individual Dual Health-Related Personal Fitness Activity Day Example 9/6/07 Activity Time I swam 40 lengths of the pool. 32 freestyle, 4 backstroke, 4 breaststroke. After 2 lengths I did shoulder stretches, lat. stretches and hamstring stretches. Swimming the above distances helped improve my upper body muscular strength, endurance and cardiovascular fitness. 1 hr. Health-related & Aquatics Reflection: Example: 9/7/07 My heart rate was 135 bpm, and I felt very tired after completing the swim. My swimming was slow and I had to rest after 2 lengths. Tomorrow I will try to swim 4 more lengths. Health Related Fitness 1. Cardiovascular 3. Strength 2. Muscular Endurance 4. Flexibility 5. Body Composition 1. Agility 2. Power Skill Related Fitness Components 3. Coordination 4. Power 5. Speed I supervised my child in the above activities. information is correct. Reaction Time All of the recorded Parent Signature Date Page 16 of 22

17 Assignment No. 6 CA Physical Education Content Standards; High School Course 1: 1.1, 1.9, 1.10, 1.11, 1.12, 2.1, 2.2, 2.3, 2.4, 2.5, 2.7, 2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Textbook: Personal Fitness (1) How nutritious is your diet? Why is eating a balanced, nutritious diet important? Before you read the chapter in the book, go to the website click on MyPyramidPlan and type in all information. Print out a PDF version of your results and a meal tracking worksheet. Navigate through the website and explore various links. Use the above meal tracking worksheet, to keep track of what you eat for at least 3 days. Write 2-3 paragraphs, answering the following questions. 1. What food groups are you meeting the daily recommended amount? 2. How can you adjust your diet so you eat the recommended foods from each group? 3. Discuss how you felt physically, mentally and emotionally after eating following the food pyramid. Continue to make revisions to your Personal Fitness Plan. Changes should be based on additional information you have learned, your goals and physical activities you enjoy participating in. Your plan should include the following components; cardiovascular, flexibility, and muscular endurance and strength. Research on the internet and write an informational article on the activity you chose last week from the Instructional Units and Activity Log. Your article should include rules, strategy, physical training/conditioning recommendations and your personal review of the activity. (2) Physical activities Unit PE activity and health-related fitness activity. Complete at least 30 minutes of health-related activity 5 days per week. Record activities on the Instructional Units and Activity Log. Participate in the same instructional unit activity as last week for at least 30 minutes per day 5 days per week. Record on the Instructional Units and Activity Log. Present to your teacher a project that shows you are proficient in the unit. *Remember to get credit for this course you will need to do an activity from each of the 4 units. Page 17 of 22

18 Assignment No. 7 CA Physical Education Content Standards; High School Course 1: 1.1, 1.9, 1.10, 1.11, 1.12, 2.1, 2.2, 2.3, 2.4, 2.5, 2.7, 2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Textbook: Personal Fitness (1) What techniques do you use to de-stress? Think of the things in your life that cause you stress. What physical reactions do you have to stress? Describe the mental/emotional changes you go through when stressed. Write a paragraph discussing the things that make you feel stressed. Answer these questions in your paragraph; How do you deal with stress? Discuss other healthy ways you can deal with stress. What are some positive coping strategies you can begin to use now? Spend time this week refining your personal fitness plan. Be sure you include all components of physical fitness in your plan. Your plan should include activities you enjoy and have a variety of options in case of bad weather, or other conflicts. Visit personal fitness plan websites to get ideas. (2) Physical activities Unit PE activity and health-related fitness activity. Complete at least 30 minutes of health-related activity 5 days per week. Record activities on the Instructional Units and Activity Log. Choose one of the categories from the instructional units and participate in at least 30 minutes of an activity from that category 5 days per week. Record information on the Instructional Units and Activity Log. Choose an activity that you can do for 2 weeks. At the end of the two weeks you will present to your teacher a project that shows you are proficient in the category. *Remember to get credit for this course you will need to do an activity from each of the 4 categories. Page 18 of 22

19 Student Name Adv. PE 1A/B Date Total Hours of Activity (2 hour max. per day) Verified By City of Angels School Los Angeles Unified School District Instructional Units (Skill Related Activities) and Activity Log Aquatics (5 hr. minimum) Rhythm/Dance (5 hr. min.) Individual Sports (5 hr. min) Dual Sports (5 hr. min.) Breath control, floating, gliding, freestyle, backstroke, sidestroke, butterfly, breaststroke, Rescue from side of pool, boat safety, swiftwater safety, water aerobics, water polo Folk, social, square, modern, ballet, tap, modern, hiphop, aerobic dance and conditioning, line dancing, jazzercise, dancercise proficiency in this area Swimming, rowing, archery, cycling, golf, skating, yoga, Tai Chi, disc golf, bowling, rope jumping, jogging, juggling, hacky sak, weight lifting, hiking, rope and wall climbing proficiency in this area. Tennis, badmition, handball, racquetball, doubles volleyball, Frisbee, table tennis, rowing, ping pong proficiency in this area. proficiency in this area Complete one of these forms for each of the units above. Describe activity (minimum = 3 complete sentences) Can this activity improve flexibility? Yes/No If yes, please explain Is this a cardiovascular activity? Yes/No Discuss Can this activity improve muscular fitness? Explain What activities did you do from your personal fitness plan? Describe Use the back of this form if necessary. Choose one activity from each category above-get prior approval from your teacher. You will spend two consecutive weeks (5-10 hours) in each category. I have supervised in the above described activities. (parent/guardian or designee) (student name) (parent/guardian or designee signature) (date) Page 19 of 22

20 Instructional Units and Daily Activity Log Advanced PE 1A/B You will spend two weeks on each activity (Aquatics, Rhythms/Dance, Individual and Dual Activities). You must complete time requirements before starting a new activity (5-10 hours). Aquatics Rhythms/Dance Individual Dual Health-Related Personal Fitness Activity Day Example 9/6/07 Activity Time I swam 40 lengths of the pool. 32 freestyle, 4 backstroke, 4 breaststroke. After 2 lengths I did shoulder stretches, lat. stretches and hamstring stretches. Swimming the above distances helped improve my upper body muscular strength, endurance and cardiovascular fitness. 1 hr. Health-related & Aquatics Reflection: Example: 9/7/07 My heart rate was 135 bpm, and I felt very tired after completing the swim. My swimming was slow and I had to rest after 2 lengths. Tomorrow I will try to swim 4 more lengths. Health Related Fitness 1. Cardiovascular 3. Strength 2. Muscular Endurance 4. Flexibility 5. Body Composition 1. Agility 2. Power Skill Related Fitness Components 3. Coordination 4. Power 5. Speed I supervised my child in the above activities. information is correct. Reaction Time All of the recorded Parent Signature Date Page 20 of 22

21 Assignment No. 8 CA Physical Education Content Standards; High School Course 1: 1.1, 1.9, 1.10, 1.11, 1.12, 2.1, 2.2, 2.3, 2.4, 2.5, 2.7, 2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7 Textbook: Personal Fitness (1) What health-related activities do you enjoy? Think of all of the activities you have participated in for this PE course. Which of the activities were health-related physical fitness activities? Did you enjoy them enough to add them to your personal fitness plan? Research on the internet and write an informational article on the activity you chose for the week. (Different than last week). Your article should include rules, strategy, physical training/conditioning recommendations and your personal review of the activity. Review your personal fitness plan. Do you have all components of physical fitness in your plan? What health-related physical fitness areas do you need to improve? Have you taken this into consideration in your PFP? Revise your personal fitness plan. Be sure to include all fitness components. Turn in the final revision to your teacher. *Remember, you have been working on this for the entire course, so this should be a final well thought out product. (2) Physical activities fitness post test, unit PE activity and fitness activity. Complete at least 30 minutes of health-related physical activities for each day of the school week. Record activities on the Physical Education Fitness Log. Choose one of the categories from the instructional units and participate in at least 30 minutes of an activity from that category 5 days per week. Record information on the Instructional Units and Activity Log. Choose an activity that you can do for 2 weeks. At the end of the two weeks you will present to your teacher a project that shows you are proficient in the category. *Remember to get credit for this course you will need to do an activity from each of the 4 units. Do the following activities and record results on the Fitnessgram Record Sheet under the Post Test column. (you will need a partner, ruler, watch with a second hand and to review the below listed pages) Curl-ups - - see page 32 Push-ups - - see page 34 One Mile Run - - see page 30 Trunk Lift - - see page 27 Shoulder Stretch - - see page 27 Websites: Fitnessgram information Page 21 of 22

22 W fitness fundamentals, definition, basics, workout schedule E E K Websites: benefits of cardiovascular exercise W E E K Websites: W K. 3 Websites: W E E K 4 Websites: body composition quiz importance of flexibility benefits of walking W E E K Websites: nutrition W E E K benefits of strength training Page 22 of 22