Teaching, Assessing & Reporting Standards: Physical Education 2.0 Is Here!

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eaching, Assessing & Reporting Standards: Physical Education 2.0 Is Here! Handouts Visit www.focusedfitness.org to see our curriculum and resources, including FREE samples!

1 eaching, Assessing & Reporting Standards: Physical Education 2.0 Is Here! Handouts Visit to see our curriculum and resources, including FREE samples! Use promo code CSH2017 at checkout to receive 20% off your order through June 5, 2017 For a FREE trial of WELNE use the promo link below until June 30, Follow us on social #FocusedFitness Contact Us: info@focusedfitness.org , press South Dishman Mica Road Spokane Valley, WA Ph: (509) F: (509)

FIVE FOR LIFE K-5 Activity Grade: Basic/K-5 Objective: Students will explain what happens to their heart as they move their bodies more. Equipment: Jump Ropes Heart Rate Monitors CCSS: RI.

2 FIVE FOR LIFE K-5 Activity Grade: Basic/K-5 Objective: Students will explain what happens to their heart as they move their bodies more. Equipment: Jump Ropes Heart Rate Monitors CCSS: RI. 7 Gr 4-5 SL. 2, 3 Gr K-2 L.5 Gr K-3 L.6 Gr K-5 Cardiorespiratory Endurance Explanation: Whenever a person runs, skips, gallops and does activities that increase heart rate, they are improving cardiorespiratory endurance. he heart gets stronger from activities that make it beat faster. A person will notice he/she can run, jump, and play longer without getting tired because he/ she has improved cardiorespiratory endurance. Directions: 1. Have the students sit on the floor for 30 seconds. Explain that their hearts are beating slowly because they are sitting. 2. Have students place their hands over their chests and feel for their hearts beating or have them look at their heart rate monitors and remember the number on the watch. 3. Primary Students: Skip for 15 seconds, gallop for 15 seconds, followed by fast running for 15 seconds. Again have them place their hands over their chests and try to feel their hearts beating. Ask them if their heart is beating faster. he answer, of course, should be yes! Explain that their hearts are beating faster because the muscles are using oxygen to produce energy. he heart needs to beat faster to get more oxygen to the working muscles. Activities that raise the heart rate will make their hearts stronger. 4. Intermediate Students: Jump rope for 2 minutes and check the heart rate monitor to see if the number is higher than it was before they started. Ask if their hearts are beating faster. he answer, of course, should be yes! Explain that their hearts are beating faster because the muscles are using oxygen to produce energy. he heart needs to beat faster to get more oxygen to the working muscles. Activities that raise the heart rate will make their hearts stronger. Variation: Pick any movement that increases the students heart rates. Assessment: As they leave the gym, ask each student to name an activity that gets their heart beating fast. FIVE FOR LIFE K Focused Fitness All rights reserved.

3 GOAL SEING FOR LIFE Strategy for Fitness Success Fitness Measurement A test or activity that measures a person s current fitness for one task with specific protocols Improving health, performance and appearance are important goals in anyone s life. Who would not like to look better, be stronger and live a longer, healthier life? If the benefits of exercise and a healthy diet were packaged in a pill, it would be the most prescribed drug of all time. Unfortunately, such a pill does not exist. However, there is a simple strategy for fitness success that is guaranteed to work: Perform baseline/pre-measurements. How fit am I? Set realistic fitness goals. How fit do I want to be? Develop and follow a fitness plan. How will I reach my goals? Perform post-measurements. Did I reach my goals? Measure Fitness (How Fit am I?) Baseline measurements will assess your fitness in each of the Five Components of Fitness (cardiorespiratory endurance, muscle strength, muscle endurance, flexibility and body composition). he assessments vary. he measurements from the assessments will help you accurately determine your current fitness and health. Set Realistic Fitness Goals (How fit do I want to be?) he key to the long-lasting success of any fitness plan is to set and adjust realistic short-term and long-term goals. A Goal is a result towards which effort is made for maintenance or improvement. Goal Setting is a plan for improvement. A short-term goal is a result that can be achieved in 2-4 weeks. A long-term goal is a result that can be achieved in 2 months or more. Short- and long-term success come from using your baseline fitness measurements to set goals in the Five Components of Fitness, periodically repeating the measurements, and re-evaluating your goals. You will see improvements in health, performance, and appearance. Goals for Health, Performance and Appearance o maintain or improve your health, your fitness plan needs to include not only activity but also the other health habits of nutrition, hydration, and sleep. You will find that as time goes by your needs in these areas change. Consequently, your current fitness plan most likely will not meet your needs next year, let alone your needs in five years. Aim for a realistic and flexible fitness plan that is easily adjustable as you age and change. Life is more fun and enjoyable when you feel confident about your performance in activities. Confidence is what motivates you to keep going. he key is to set realistic performance goals. he reward is the sense of accomplishment when you reach those goals. Accomplishment enhances your enjoyment and increases the likelihood that you will continue to participate. he more you participate, the more your performance will improve. GOAL SEING FOR LIFE Setting realistic goals in activity, nutrition, sleep and hydration will help you maintain or improve your appearance. Activity and nutrition directly affect your body composition. Sleep and hydration affect the health and appearance of your skin. he SMAR Goal-Setting Strategy Setting realistic goals is the cornerstone of a successful fitness plan. he SMAR Goal-Setting Strategy is a process used to set goals that are specific, measurable, attainable, realistic and timebound. he SMAR Goal-Setting Strategy is an effective means to setting short- and long-term goals. he acronym SMAR stands for Specific, Measurable, Attainable, Realistic, and ime-bound Focused Fitness All rights reserved.

4 GOAL SEING FOR LIFE he SMAR Goal-Setting Strategy will help you set and achieve your goals because it includes all the steps and accountability you need for success. See the table below for definitions and examples. S M A R S M A R he SMAR Goal-Setting Strategy Specific: Goal is straightforward. Goal details your efforts and clearly defines what you want to accomplish. Example: A general goal is, I want to increase upper body strength, but a specific goal is, I want to increase the number of push-ups I do. Measurable: Goal answers the questions How many?, How much?, or How will I know when it is accomplished? Example: A general goal is, I want to do more push-ups, but a measurable goal is, I want to increase the number of push-ups I do by 4. Attainable: Goal answers the questions, How wili I accomplish this goal? and Is this goal possible to achieve? Example: An unattainable goal is, I want to do the most push-ups of anyone in my class (it does not answer How? or Is this possible? ). An attainable goal is, I want to increase the muscular strength of my upper body by starting a weight training program (it answers How? and Is this possible? ). Realistic: Goal is achievable, reachable and relevant to the person. Example: An unrealistic goal is, I want to run a mile in less than 4 minutes. A realistic goal is, I want to improve my current mile-time of 7 minutes and 45 seconds to 7 minutes. ime-bound: Goal can be achieved in a given time period. Example: A general goal is, I want to do more push-ups, but a time-bound goal is, I want to increase the number of push-ups I can do by the end of the month. SMAR Goal example: I want to increase the number of push-ups (specific) I can do by 4 (measurable) push-ups by the end of the month (time-bound). Note: he attainable and realistic aspects of a SMAR Goal will vary depending on the fitness of the individual. Develop and Follow a Plan for Improvement (How will I reach my goals?) o attain your goals, you must create action steps and apply fitness principles. Example: Sam is a high school student who enjoys reading, playing video games and occasionally taking part in activities at the local gym with his family. During a typical week, Sam and his family go to the gym three times. hey like to swim or play basketball most of the time. Lately, Sam has not been going with his family to the gym and has noticed that he generally doesn t feel healthy and is even gaining weight. When playing basketball, he gets too tired to finish the game. o regain his health, performance and appearance, Sam sets realistic goals. GOAL SEING FOR LIFE 2005 Focused Fitness All rights reserved

5 GOAL SEING FOR LIFE Sam s long-term goals are to lose 10 pounds and exercise consistently. His plan for his health, performance and appearance includes the following: Play basketball 3 times a week at the local gym; swim twice a week at the local gym; take more movement and activity breaks during the week; eat less fast food and include more fruits and vegetables in his diet; drink more water and sleep at least 8 hours per night. Sam believes this balanced plan for health, performance and appearance will not only help him feel, perform and look better, but in the long term will also help him avoid heart disease, which runs in his family. o apply the SMAR Goal-Setting Strategy to his long-term goal, Sam creates the table below. Sam s Long-erm SMAR Goal: Lose 10 pounds in 4 months by exercising more and eating better. S Specific Lose weight and eat more fruits and vegetables M Measurable 10-pound weight loss and specific nutrition choices A Attainable Increase physical activity and pursue better nutrition by working out with family and making healthier food choices R Realistic 10 pounds in four months is realistic ime-bound 4 months o organize his goals, Sam refers to the FI table below. He will increase his physical activity by doing the following: playing basketball for 1 hour, 3 sessions per week; swimming for 1 hour, 2 sessions per week; taking walks (as a break from homework and playing video games) for 10 minutes, 5 days per week. he walks add more physical activity to the days he does not play basketball. his plan meets the FI frequency recommendation of 5-7 sessions per week and the ime recommendation of at least 60 minutes per day. FI Principle Guidelines F FREQUENCY How often an activity is performed each week I INENSIY How hard an activity is performed each session IME/REPEIIONS How long an activity is performed each session YPE Which activity or activities are chosen 5-7 sessions per week 65%-85% Max HR or RPE Level 4 Intensity ime: 60+ minutes Running, skating, swimming, dancing and vigorous walking, etc. GOAL SEING FOR LIFE Perform Post Measurements (Did I reach my goals?) Repeat the fitness measurements you completed as a baseline assessment. By performing the same measurements, you will be able to see your improvement and modify your goals, if needed. Post-fitness measurements will provide you with information about your health, performance and appearance. his is how Sam s post-measurements came out: After three weeks of following his balanced plan for health, performance and appearance, Sam felt better. He also noticed that he was back to playing a full game of basketball. After 4 months, he had lost 10 pounds and felt much stronger and healthier overall. Sam believed he was able to achieve his longterm goals because his plan was realistic and achievable and he followed through with it. Because Sam s plan worked, he adjusted his goals to continue his plan for health, performance and appearance in order to maintain what he had accomplished. Because the long-term success of any plan is determined by setting and adjusting realistic short- and long-term goals, goal setting should be used consistently until it becomes a lifetime habit. Not only can you apply it to maintain or improve health, performance and appearance, but you can also apply it to any aspect of life including school, family or career Focused Fitness All rights reserved.

STUDENT PORTFOLIO SERIES 1

STUDENT PORTFOLIO SERIES 1 S T U D E N T E D I T I O N Five for Life Program STUDENT PORTFOLIO Series 1, Student Edition Authors: Karen Cowan, Ron T. Malm and Carrie Murphy First Edition Revised January