Grade 11 Physical Education

Size: px

Start display at page:

Download "Grade 11 Physical Education"

Calvin Stephens
5 years ago
Views:

1 Grade 11 Physical Education Core Package Name: Slot: Teacher:

2 Name: Slot: Muscular Strength/Endurance Program Please outline the exercises below that are part of your Resistance Training program Quad Chest Back Legs Hamstring Calf Bicep 1 Tricep 1 Bicep 2 Tricep Upper Lower Arms Obliques Shoulders Abdominals Exercises (Name) Sets Repetitions No # of Workouts/Wk.

3 BARRIERS TO PHYSICAL ACTIVITY How likely are you to say? Very Likely Somewhat Likely Somewhat Unlikely + + = + + = + + = Lack of Resources Lack of Time Social Influence Very Unlikely 1. My day is so busy now, I just don t think I can make the time to include physical activity in my regular schedule. 2. None of my family members or friends likes to do anything active, so I don t have a chance to exercise. 3. I m just too tired after school or work to get any exercise. 4. I ve been thinking about getting more exercise, but I just can t seem to get started. 5. Exercise can be risky. 6. I don t get enough exercise because I have never learned the skills for any sport. 7. I don t have access to jogging trails, swimming pools, bike paths, etc. 8. Physical activity takes too much time away from other commitments time, work, family, etc. 9. I m embarrassed about how I will look when I exercise with others. 10. I don t get enough sleep as it is. I just couldn t get up early or stay up late to get some exercise. 11. It s easier for me to find excuses not to exercise than to go out to do something. 12. I know of too many people who have hurt themselves by overdoing it with exercise. 13. I really can t see learning a new sport. 14. It s just too expensive. You have to take a class or join a club or buy the right equipment. 15. My free times during the day are too short to include exercise. 16. My usual social activities with family or friends do not include physical activity. 17. I m too tired during the week and I need the weekend to catch up on my rest. 18. I want to get more exercise, but I just can t seem to make myself stick to anything. 19. I m afraid I might injure myself. 20. I m not good enough at any physical activity to make it fun. 21. If we had exercise facilities and showers at school or at work, then I would be more likely to exercise. + + = + + = Lack of Energy Lack of Will Power + + = + + = Fear of Injury Lack of Skill A score of 5 or above in any category shows that is an important barrier for you to overcome!

4 How to Overcome Barriers Suggestions for Overcoming Physical Activity Barriers Barriers Suggestions for Overcoming Barriers Lack of time -You are a full-time student and work a parttime job and don t have time to be active Social influence -None of your friends do any physical activity - Your family doesn t think physical activity is important Lack of energy -You want to be more active but are too tired Lack of motivation -You want to start being more active but you find exercising boring Lack of resources -You don t have any money to join a gym Weather Conditions - You spend a lot of time being active outdoors in the summer, but are very inactive in the winter, when it is cold outside

5 STAGES OF CHANGE MODEL Pre-Contemplation o Not thinking about changing their inactive behavior o Not aware of their problem o Have not considered changing Contemplation o Thought about their problem o Can identify that they are inactive o Have devoted some thought to changing o Not taken action to change o May be beginning to consider options for change Preparation/Decision o Have begun the process of change by examining possibilities and options, such as: Considering a gym membership Looking at new exercise clothing Wanting to start using a pedometer or heart rate monitor Contemplating joining an exercise group or program Action o Taken steps to overcome their sedentary lifestyle by modifying their behavior, experiences, or environment o Action involves most overt behavioral changes and requires a commitment of time and energy. o Early indicators of the action stage include steps such as Evaluating different exercise facilities and costs Purchasing a gym membership Purchasing exercise equipment Joining a fitness group/team Maintenance o People in this stage understand the gains attained as a result of an active lifestyle (or avoidance of the old behavior physical inactivity). o Adoption of the new behavior usually requires a time period of weeks to months.

6 EXERCISE HABITS Please respond to the following questions in detail. 1) What motivates you to be active? a. List 5 reasons b. For each answer, list if it is an intrinsic or extrinsic ) When referring to Physical Activity, do you see yourself as intrinsically or extrinsically motivated? Explain your response. 3) What are the key factors that have allowed you to stay with your Physical Activity Plan? 4) Do you know of others who have successfully added the habit of exercise to their lives? a. How do they maintain the activity?

7 5) Are there others who could give you or are giving you support and encouragement in your Physical Activity Plan? a. How could these people assist you in being or maintaining your activity? 6) Where do you believe you are in the Stages of Change Model for Physical Activity? a. What are your plans to increase the stage you are at or maintain the stage you are presently at?

8 RE-EVALUATING PERSONAL FITNESS GOALS Compare your fitness results from the fitness test #1 to the fitness test #2. 1) What have you noticed in the following Fitness Components? a. Flexibility b. Muscular Strength and Muscular Endurance: c. Cardio-respiratory Endurance: 2) Are you satisfied with your second round of fitness results? Explain your response. 3) Will you be making any changes to your current Physical Activity Plan? For example, will you be changing your frequency of workouts, intensity of workouts, time length of workouts, or type of exercise = FITT Principle? 4) What are some ways you can stay active throughout the year? (i.e. - once the semester is over and you are not required to log your workouts anymore!)

9 THROUGH A BLUE LENS While watching the movie identify 5 points that you recognized as an important issue or surprised you After watching the movie Through a Blue Lens, please write a paragraph describing your feelings about substance use and abuse as seen through the experiences of the subjects in the movie. Also, what impact did this movie have on you?

10 Things that make me MENTAL EMOTIONAL HEALTH WORRY SPEND MONEY SAD ANGRY HAPPY Pick 5 things from the chart above, and describe how you manage/cope with these things. 1) 2) 3) 4) 5)

11 SOCIAL IMPACT OF SPORT Classify each of the following activities as one of the following: F Free play G Game play S Sport Archery Golfing Skipping rope Ballet Horseshoes Yoga Bowling In-line skating Street hockey Checkers Jogging Throwing a ball Cheerleading Rock climbing Tobogganing Curling Skiing Weightlifting Here are 14 scenarios that test your attitude toward sporting behaviours. Identify each of the behaviours described in the scenarios below as one of the following: C Cheating P Part of the Game Scenarios C P 1. To get a needed time out, a coach instructs a soccer player to fake an injury. 2. After every score, a basketball player taunts the defender in an effort to psyche him or her out. 3. To gain an edge, a golfer illegally alters equipment. 4. A baseball coach instructs a pitcher to throw the ball at the other team s best batter s head to brush the batter back from the plate. 5. To motivate players, a coach uses foul language and insults. 6. In basketball, a player commits a deliberate foul to stop the clock in the final minute of play. 7. In soccer, a coach teaches players to grab and hold shirts illegally without being detected. 8. In volleyball, a player says nothing after a referee erroneously says the player never touched the ball. 9. To set a new scoring record, a football team facing a badly overmatched opponent runs up the score to In baseball, a fielder traps the ball against the ground, but tries to convince the umpire that he or she caught it cleanly. 11. A wrestling coach instructs an athlete to attack a recent injury of the opponent. 12. In ice hockey, a coach sends in a player to instigate a fight with the other team s top scorer. 13. In a close tennis match, the referee calls a sideline shot you have made in. You know it was out but don t say anything. 14. You are fouled in a close basketball game with the time running out. The coach calls you and another teammate over and instructs the other player to go to the shooting line in your place.

12 SOCIAL IMPACT OF SPORT Where do YOU stand? In the world of sports and fitness, there are lots of issues that arise that cause a type of controversy and debate in our country, our city, and even our community. These current events have two sides to each story. Where do you stand? Read each of the three current events that are listed below. Choose one of the events below and write a full page response. Consider the following questions when writing your response: - Where do you stand on this issue? (Do you agree or disagree?) - What are the important issues to consider? (Pros vs. Cons) - How does this issue make you feel? ISSUE #1 Performance Enhancing Drugs (PED s) Drugs are illegal and banned in sport. They can cause serious bodily damage and are addictive. However, in some cases, they can be used to enhance athletes performances in sport. Because of this, athletes take the opportunity to enhance their performances. Professional baseball players such as Sammy Sosa, Mark McGuire, and Alex Rodriguez, all used PED s to gain an edge on their opponents. The penalties for PED s in professional sport vary. Some leagues have very stiff penalties (long term suspension, banned from competition), others have smaller penalties (short term suspension, fines, public apologies, etc.), and even some leagues have no consequences for the use of PED s (claims that it is part of the game). ISSUE #2 Hockey, Fighting, and Concussions In professional hockey, fans consider fighting part of the game. However, there have been many instances where hockey fights have caused head injuries, long term concussion effects, and in some instances, death. Hockey leagues are starting to crack down on the rules of fighting. Some team managers are trying to remove fighting all together, some are allowing it to happen with no restrictions, and others have certain restrictions. The NHL has implemented a new rule where the players must wear their helmet in a fight, and if they take it off at any time, there will be an extra two minute penalty for their team. Is fighting part of the game? Should fighting be removed from the game? Should there be certain rules applied to hockey fights? ISSUE #3 Is it important for sports stars to have a squeaky-clean image? Celebrities are everywhere on TV, in movies and all over the Internet. They are media attractions that strongly influence on youth. But for some celebrities, people like Tiger Woods, Michael Phelps, Justin Bieber, Venus Williams, and others, have created controversies that give negative influences on young people. Then there are celebrities who create positive influences in young people and what it means to bring back to the less fortunate Bono, Oprah Winfrey Angelina Jolie, Sidney Crosby, etc.. Do celebrities, sports athletes, and people of authority need to keep a clean image?

13 SOCIAL IMPACT OF SPORT Response Where do YOU stand?

14 Name: DATE: DATE: DATE: Cardio-vascular Endurance (20 minute cap) Complete the distance in the fastest time possible Pick one below: 1) Treadmill Run miles Incline 1.5% 2) Spin Bike km Gear ) Arc Trainer 0.75 KR s Minimum resistance 25 Stride Length 7 SPM 140 minimum 4) Treadmill Walk 1 mile Incline 4.0% Minimum speed 4.0 mph 5) Rower 2000 m row Minimum resistance 6 Gear: Upper Body Muscular Strength Max Push-Up Test Number of push-ups you can do with good form Circle one: KNEES or TOES Upper Body Muscular Endurance Flexed Hang Elbows bent at 90 degrees (nose level with bar) When elbows lock out, test is done Lower Body Muscular Strength Seated Leg Press Stay within 3-6 repetitions If max weight, do max reps Lower Body Muscular Power Vertical Jump Test Stationary 2 foot jump Standing Height = inches Vertical = Jump Height Standing Height Lower Body Muscular Power Broad Jumps 5 Continuous Broad Jumps in a row (2 foot hops) Core Muscular Endurance Plank On forearms Flexibility Sit and Reach 3 attempts - record best score Staring Heart Rate Starting Heart Rate Starting Heart Rate Working Heart Rate (Heart Rate at end) Recovery Heart Rate (2 minutes after) Working Heart Rate (Heart Rate at end) Recovery Heart Rate (2 minutes after) Working Heart Rate (Heart Rate at end) Recovery Heart Rate (2 minutes after) Time Completed Time Completed Time Completed # of Push-ups # of Push-ups # of Push-ups Time in seconds Time in seconds Time in seconds Weight used: Weight used: Weight used: # of Reps # of Reps # of Reps Vertical (inches) Vertical (inches) Vertical (inches) Distance in centimeters Distance in centimeters Distance in centimeters Time in seconds Time in seconds Time in seconds Score in centimeters Score in centimeters Score in centimeters

Grade 11 Health Core Booklet

Grade 11 Health Core Booklet Name: Slot: Teacher: BARRIERS TO PHYSICAL ACTIVITY How likely are you to say? Very Likely Somewhat Likely Somewhat Unlikely + + = + + = + + = 7 14 21 Lack of Resources 1 8