Physical and Health Education 12

Transcription

1 Physical and Health Education 12 This page must be completed and submitted with your Substantive Assignment. Incomplete or missing information WILL NOT be processed. NOTE: Registration forms with attached, completed Substantive Assignments and attached Residency and Citizenship documents will be processed faster! Attach the completed Substantive Assignment to your registration form. Student Information (Please print or type) LEGAL LAST NAME LEGAL FIRST NAME LEGAL MIDDLE NAME (if applicable) DATE OF BIRTH (yyyy/mm/dd) GENDER (M or F) EXPECTED COURSE COMPLETION DATE (yyyy/mm/dd) STUDENT S HOME PHONE NUMBER CELL PHONE NUMBER Are you attending another Secondary School? Yes or No (please circle) If yes, what school? Parent/Guardian Information (not applicable for a learner over 19 years of age) PARENT/GUARDIAN S LEGAL NAME PARENT/GUARDIAN S CELL PHONE NUMBER WORK PHONE NUMBER GOOD LUCK ON YOUR SUBSTANTIVE ASSIGNMENT! OFFICE USE ONLY MARK: / Instructional Feedback TEACHER: Date: Teacher Signature:

2 Welcome to SAIL Physical and Health Education 12! Substantive Assignment: 70 marks + 5% of the course Complete and submit this assignment to start the course. The following learning outcomes are addressed in this assignment: select appropriate community-based recreational and alternative-environment opportunities to develop a personal functional level of physical fitness apply the elements of movement to a variety of activities describe and demonstrate qualities and problem-solving strategies required for leadership related to physical activity and recreation design and implement plans for balanced, healthy living, including: o nutrition, exercise, rest, work The purpose of this introductory assignment/unit is to prepare you for the course and to communicate some of what will be expected. This is a unique P.E. experience that will be flexible to your individual needs, interests and choices. In this assignment you will be: Reviewing fitness terms Researching cardio, strength, and flexibility options Calculating your daily caloric needs Planning out one week of balanced fitness activities (cardio / strength / flexibility) using the FITT principle guideline Reviewing specific reflection topics and selecting two to write about Participate in a min of 5 hrs of exercise and record specific details + fitness data Identify adult supervisor(s) for your participation in this course and provide contact info. Research and report on fitness trends. Create a Gmail account, which also represents your Google account and provides access to all the Google online tools. Once you complete this assignment and include it with your registration then you will be in the course.

3 Part 1: Fitness terms Match the term to the definition (15 marks) use research tools if needed (Google it!) Term matching definition letter 1. aerobic fitness A. an estimate of the amount of energy your body uses when it is completely at rest. 2. total daily caloric need B. fitness improvements occur gradually by progressively adding to the overload 3. dynamic stretching C. It is the number of heartbeats per unit of time, usually expressed as beats per minute. 4. FITT principle D. a way to design a good fitness training plan focusing on frequency, intensity, time, and activity 5. overload principle E exercising a particular muscle or muscle group by subjecting it to additional weight stress 6. progression principle F. when you give your body more to do than it is accustomed to doing 7. adult supervisor G. bending the joints until a slight pull on the muscle and holding it for seconds 8. resistance training H. the number of times you continuously perform an exercise 9. resting metabolic rate I. stretching while moving 10. target heart rate zone J. the range within which you should aim to exercise your heart. 11. Rate of perceived exertion (RPE)- K. a measure of the amount of energy that food will produce as it passes through the body 12. Gmail account L. the overall efficiency of the heart, lungs, and exercising muscles also known as cardiovascular endurance. 13. Heart rate M. Scale that rates how you are feeling (both physically and mentally) as it relates to exercise fatigue 14. maximum heart rate N. the recommended amount of calories you need each day (MHR) 15. repetitions O. if you stop fitness training for a while you will start to lose, or reverse the gains you have made. P. You will need to create this account to access google tools such as Google Docs and Google sites Q. this person lives with the student and/or keeps in regular contact with them usually a parent/ family member. R. The fastest heart rate possible under normal maximal exercise conditions estimated to be 220 minus your age.

4 Part 2: You need to use this website for this section: There are many options available for you that will provide you with the information to do structured exercise routines for each of the following fitness components (cardio / strength / flexibility.) Look through the options and choose 3 routines from the site that you think would be suitable for you. (9 marks) Cardio option: equip required: Why a good choice for you? Strength option: equip required: Why a good choice for you? summarize the content in point form summarize the content in point form Flexibility option: equip required: Why is this good choice for you? summarize the content in point form

5 Part 3: Refer to the gender chart below to estimate your daily caloric needs and complete the info below (2 marks). Your individual values may be different. The requirement for energy varies between individuals due to factors such as genetics, body size and body composition. These values are not for women who are pregnant or breastfeeding. To approximate your individual estimated energy requirement, use the information provided. Without the awareness and management of your caloric intake, exercise alone will not help you maintain a healthy body weight. 1 Sedentary: Your typical daily routine requires little physical movement (e.g., sitting for long periods, using a computer, relying primarily on motorized transportation) and you accumulate little physical activity in your leisure time. 2 Low Active: Your typical daily routine involves some physical activity (e.g., walking to bus, mowing the lawn, shoveling snow) and you accumulate some additional physical activity in your leisure time. 3 Active: Your typical daily tasks involve some physical activity and you accumulate at least 2 ½ hours of moderate- to vigorousintensity aerobic physical activity each week. Moderate- to vigorous- physical activity will make you breathe harder and your heart beat faster. Gender: Age: Activity level: Caloric needs:

6 Part 4: Part A: Complete your target heart rate zone info (refer to the intensity section of the FITT guideline below) FITT Principle Frequency: How many times a week should I work out? Intensity: How hard should I train? Complete this target heart rate Intensity Levels: Your goal should be to spend most of your time in the exercise zone (level 2 and 3): Time/ amount: For how long will I need to work out? Type: What type of activities do I need to do to improve for each fitness component? Guidelines Perform cardiovascular endurance activities a minimum of 3 days a week to maintain your level. 4-5 days is recommended for increased positive health benefits Perform muscular strength and endurance exercises two to four days a week. Perform flexibility exercises four to seven days a week. For developing cardiovascular endurance, stay within your target heartrate zone for a minimum of 20 minutes. RPE scale Moderate to Vigorous level Determine target heart-rate zone* using the following formula: Lower limit: (220 your age) x. 6 (60%) = beats per minute (shortcut: divided by 6 = beats per 10 seconds) Upper limit: (220 your age) x. 8 (80%) = (shortcut: divided by 6 = beats per 10 seconds.) beats per minute For developing muscular strength and endurance, perform exercises to moderate fatigue with proper technique. For developing flexibility, explore dynamic stretching, yoga and ensure static stretches are controlled and sustained (no bouncing) For developing cardiovascular endurance, participate for 20 to 60 minutes to develop aerobic fitness. For developing muscular endurance and strength, perform two or three sets of eight to 12 repetitions for each exercise (6 or more exercises.) For developing flexibility, min 10 minutes hold each stretch for 10 to 20 seconds and repeat three times. The best time to stretch is after a muscle is warm. Cardiovascular endurance activities are large muscle group activities that make you breathe deeper, make your heart beat faster, and make you feel warm.these activities can be maintained for longer periods of time (jogging/swimming/playing sports.) Muscular strength and endurance activities such as lifting free weights and resistance training (using bands, tubing, and body weight) build your muscles. Choose specific exercises for specific muscle groups.these activities require rest intervals Flexibility activities include stretching activities that keep your joints moving (improve range of motion) and lengthen muscle fibers. Choose stretching exercises that are specific to muscle groups.

7 Part B: Exercise Program Design.plan out a complete week of specific exercise activity.for you starting soon! Complete the Activity Planner for you: (6 marks) remember to use the FITT guideline chart to help you make a plan: provide specifics about the activities (i.e. cardio distances, names of exercises, drills, skills, stretches.) strength Day Cardio flexibility Sunday Monday Tuesday Wednesday Thursday Friday Saturday

8 Part 5: Choose from the list of self-management skills and describe an example when you used/developed this skill in regards to your experience(s) with physical activity. Also write about someone you know and describe an example of how they have used/developed one or more of the self-management skills in a leadership role. (6 marks) self-management skills Definitions: This skill Self-assessment allows you to test your own fitness to help you see where you are and to help you get to where you want to be Building self confidence helps you build the feeling you are capable of being active for life Identifying risk factors helps you identify, assess, and reduce health risks Choosing good activities helps you select activities that are best for you personally Goal setting helps you set realistic and practical goals for being active and achieving physical fitness Building positive attitudes allows you to identify and build attitudes that will help you be active throughout life Self-monitoring helps you learn to keep records (or logs) to see whether you are in fact doing what you think you are doing. Finding social support helps you find ways to get the help and support of others (your friends and family) to adopt healthy behaviours and stick with them Building performance skills help you to be good at and enjoy sports and other physical activities Building intrinsic motivation helps you learn to enjoy physical activity for your own personal reasons rather than because others think it is good for you. Preventing relapse helps you stick with healthy behaviours even when you have problems getting motivated. Managing time effectively helps you learn to schedule time efficiently so that you will have more time for important things in your life. Building positive selfperceptions for a lifetime. helps you think positively about yourself so you can stay active Learning to say no helps you from doing things you don t want to do, especially when you are under pressure from friends or other people. Thinking critically helps you find and interpret information that will be useful in making decisions and solving problems. Overcoming barriers helps you find ways to be active despite barriers such as lack of time, unsafe places to be active, and weather. Finding success helps you find success in physical activity Overcoming competitive stress helps you prevent or cope with the stresses of competition or the tension you feel when performing some types of activity.

9 personal response (3 marks) another person in your life in a leadership role: (3 marks)

10 Part 6: Fitness trends for Go to any of these articles on the internet and choose 2 trends from the top trends and write about what interests you...provide some details about the trend, why you are interested and how you would like to include it in your activity program. (2 marks for each trend response) Trend #1 trend # 2:

11 Rate of Perceived Exertion (RPE) Levels LEVEL 1 LIGHT LEVEL 2 MODERATE LEVEL 3 VIGOROUS LEVEL 4 HARD LEVEL 5 DIFFICULT Barely notice a change in heart beating and breathing, feel just a bit warmer, very comfortable and can move at this pace all day long, can sing or talk easily while doing the activity Noticeable increase in heartbeat and breathing a bit harder, definitely warmer, maybe sweating a little, but feel good and can carry on a conversation comfortably while doing the activity Heart beat is faster, feeling hot, sweating more, generally fatigue but able to maintain this level, can still talk but with breaks in between words/phrases, slightly breathless Heart beat is noticeably faster, breathing deeper and louder, feeling tired, difficult to maintain a conversation, can only maintain this pace for a short period of time Breathing is deep and rapid, muscles are quivering, can maintain this pace for a very short period of time, unable to talk 50% 60% of your Maximum Heart Rate 60% 70% of MHR 70% 80% of MHR 80% 90% of MHR 90% 100% of MHR MHR= 220 beats per minute minus your age ACTIVITY ZONE EXERCISE ZONE TRAINING ZONE

12 Part 7: Physical Activity Record Earlier in this assignment you planned out a week of exercise..in the space below, provide a record of the activity you did during the same week that you planned. The goal is a minimum of 5 hrs spread out through the week. It is ok to modify your plan but still keep in mind the FITT guideline expectations (20 marks) *Please have your adult supervisor check this record to verify it and to also provide a short comment / statement below the RPE chart (next page) Remember this is for one calendar week...7 days in a row this doesn t mean you have to be active everyday but it still is a good idea! Day / date / time of day Activities descriptions, other participants, locations, how long? + time breakdown for a group of activities, cardio distances, reps/sets/weight used specific names of individual activities, personal comments include: intensity (RPE scale), sample heart rates (beats per minute)

13 day Activities descriptions RPE /heartrate

14 Students are required to have an adult supervisor who will oversee their coursework and provide a comment on their reflection journal for each module. This supervisor (usually a parent / guardian) is not expected to observe all of the course activities but they should review the activity records / blogs and be available for contact by phone to discuss any questions or concerns of the teacher. *Adult supervisor verification for physical activity record: (2 marks) Name of supervisor: Relationship to student: Contact number: Comment