ARCHDIOCESE OF PHILADELPHIA Performance Assessment Level 4 Physical Education

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Octavia Dalton
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1 Performance Assessment Level 4 Name Date Teacher selects an aerobic activity to correlate with the assessment. 1. Complete the chart Take Pulse Beats per minute Calculate the range (bpm) between readings Before Exercise During Exercise 1 minute after Exercise 2. Go to the link below: Read the article about the heart. Write 2 facts you learned about the heart. Be sure to use complete sentences in your answers.

2 Performance Assessment Level 5 Name Date Teacher selects aerobic activities to correlate with the assessment. 1. Take your pulse and complete the heart rate chart: Resting Heart Rate (RHR) Heart Rate during Activity 1 Heart Rate during Activity 2 2. According to the chart below, categorize your heart rate intensity for activity 1 and 2: Intensity Level Light Moderate Vigorous Red Zone Heart Rate RHR-110 bpm bpm bpm 181+ bpm (beats per minute) Activity 1 Activity 2 3. Go to the link below: Read the article and answer the following questions. What does aerobic exercise mean? List 5 aerobic activities.

3 Performance Assessment Level 6 Name Date 1. Go to the link below. This page tells you about your target heart rate zone. Read the directions, and then enter your age and resting heart rate. Click on calculate. Fill in the chart using your personal fitness information. My Age My Resting Heart Rate My Maximum Heart Rate My Minimum Training Heart Rate My Maximum Training Heart Rate 2. This time find your target heart rate by doing the math yourself! Use the following formulas: 220 your age = (Maximum Heart Rate) 220 your age = x.60 = (Minimum Training Heart Rate) 220 your age = _ x.80 = (Maximum Training Heart Rate) The teacher selects an aerobic activity to correlate with the assessment. 3. Predict your heart rate during aerobic activity. Fill in the chart. Predict Heart Rate Actual Heart Rate 4. Were you within your target heart rate zone?

4 Performance Assessment Level 7 Name Date 1. To maintain or improve your cardiovascular fitness you must do aerobic activity 3 to 5 times per week. Aerobic activities: - are continuous rhythm-type activity (20 minutes) - use the large muscle groups - keep your heart rate in the target zone List three aerobic activities:,, 2. The F.I.T.T. Principle in exercise is a set of rules that help you get the most out of your workouts. The acronym FITT outlines the key components of an effective exercise program. F.I.T.T. stands for: Frequency: how often you exercise Intensity: how hard you work during exercise (in your target heart rate zone) Time: how long you exercise, and Type: what type of activity you re doing (aerobic exercise for cardio fitness) Write an exercise prescription for your cardiovascular fitness by following the FITT Principle: Frequency Intensity Time Type

5 Performance Assessment Level 8 Name Date 1. Go to the link below and read the article on exercise logs: t In the exercise log below, list the exercises you have chosen to monitor for your own personal fitness plan. You must include AT LEAST one of the following exercises: cardiovascular, flexibility of the upper body, flexibility of the lower body, core strength and upper body strength exercise. Fill in the number of sets and repetitions or minutes spent on that exercise. Follow this plan for a week and check off the exercise that you complete each day. Exercise Log Week of Exercise Set/reps/ Mon Tues Wed Thurs Fri Sat Sun minutes 3. Write any other activities and the time spent doing them each day. (I.e. Horseback riding 60 minutes, Baseball practice 1 ½ hours) 4. On the back, reflect and answer the following questions: How did you feel after you exercised? Which exercises did you like? Which exercises did you find hard? How would you modify your routine and still provide the same benefits or work out the same area? (I.e. switching from jogging to fast walking, or doing wall push-ups if floor push-ups are too difficult)

6 Performance Assessment - Level 4 Rubric Rarely Sometimes Most Times Always Taking Pulse Accurately able to take pulse using appropriate method Exercise Actively engaged during exercise/ activity Draw Conclusions Read, analyze, respond correctly to article Comments

7 Performance Assessment - Level 5 Rarely Sometimes Most Times Always Taking Pulse Accurately able to take pulse using appropriate method Exercise Actively engaged during exercise/ activity Draw Conclusions Read, analyze, respond correctly to article Categorize Evaluate heart rate intensity level Comments

8 Performance Assessment - Level 6 Rubric Rarely Sometimes Most Times Always Taking Pulse Accurately able to take pulse using appropriate method Exercise Actively engaged during exercise/ activity Calculate Correctly calculated target heart rates Predict & Justify Correctly evaluates results Comments

9 Performance Assessment - Level 7 Rubric Rarely Sometimes Most Times Always FITT Principle Accurately applies cardiovascular fitness Heart Rate Accurately measures pulse Vocabulary Knowledge of terms evidenced in accuracy of chart Comments

10 Performance Assessment - Level 8 Rubric Rarely Sometimes Most Times Always Fitness Plan Accurately develops a fitness plan and includes all aspects of directives (monitored through an exercise log) Exercise Log Neatly and accurately completes exercise log Reflection Neatly, accurately and thoroughly responds to reflection and modification questions Comments

9-12 Physical Education Personal Physical Fitness Plan (6/04) 1. Name: Date:

9-12 Physical Education Personal Physical Fitness Plan (6/04) 1 Name: Date: Student Directions 1. Participate in a fitness test. 2. Follow the directions for completion of Recording Sheet for Fitness Information.