Physical Education Handbook

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Della Crawford
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1 Physical Education Handbook

2 Checklist In order to complete your requirements for Physical Education, make sure you ve done the following: Completed your hours of physical activity with a minimum of 5 hours in each of 5 different strands and no more than 30 in any one activity (unless you have permission to follow the 4 and 5 option ) Completed your log book forms and included the total hours on each page, specific dates of activity, signatures, and phone number of contact people who can confirm your participation. Done a thorough job on your assignments, given the instructions and information regarding evaluation

3 Course Overview Physical education is a requirement in Alberta. PE is now geared toward participation. Although skills and techniques are still taught in order to avoid injury and increase performance, they are secondary to the goal of making students comfortable in, and aware of the benefits of, a healthy lifestyle. As a home education student, you have a great deal of freedom in choosing the types of activity you will participate in, and you will be responsible for your own technical learning. We hope that you will explore new activities and, also, the techniques that will make you a more effective, as well as safer performer. To that end, please consult page 5 of this handbook, where you will find Consideration for Safe Physical Activity, as well as Recreational Activities A Variety of Risks, a guide to activities considered high risk or excluded from system Physical Education classes. I. The Curriculum Divided into 4 broad outcomes: a) Activity Which refers to basic skills and the application of basic skills b) Health Benefits Including functional fitness, body image and general well-being c) Cooperation Communication, fair play, leadership and teamwork objectives, normally related to team play and/or group activities d) Do if Daily for Life Focusing on effort, safety goal setting and active living in the community For further details on the curriculum and the objectives it lays out for students, you can come into the office or visit online Physical Education website: This website contains a home education link which includes student self-assessment tools, safety guidelines and other suggestions. It will also take you step by step through the different dimensions (strands), explaining skills and activities which fall into each one. This is an excellent resource for the independent student

4 II. How your course works Dance Folk Dance Modern Dance Jazz Dance Social and Ballroom Dance Square Dance Fitness Aerobic Training Calisthenics Circuit Training First Aid Fitness Posture Weight Training A Games Basketball Broomball Curling Field Hockey Floor Hockey Flag Football Ice Hockey Lacrosse Netball Ringette Rugby Soccer Softball Team Handball Volleyball a) Logbook In general, activities are grouped into seven strands, or dimensions: B Games Badminton Handball Racquetball Squash Table Tennis Tennis Gymnastics Artistic Gymnastics Dual Balance Education Gymnastics Modern Rhythmic Gymnastics Pyramid Building Rope Climbing Trampoline Tumbling Outdoor Pursuits Alpine skiing (downhill) Backpacking/ Hiking Camping Canoeing Cycling Nordic skiing (cross-country) Orienteering Sailing Snowshoeing Wilderness living Aquatics Swimming Diving Snorkeling Students are to log a minimum of 5 hours in a minimum of 5 different strands, with no more than 30 hours coming from any one strand. Each activity is to be logged in the logbook sheets attached. Dates must be specific and phone numbers present. For example, your first logbook sheet might be dedicated to outdoor pursuits. (see sample logbook below). The following procedures should be used in logging hours: 1. At the end of your activity, find the right page in your logbook 2. Log the precise date, the nature of the activity, and time you spent at that activity - 4 -

5 3. Have a witness in a supervisory role sign beside the activity and include their phone number. This person can be a parent, coach or the desk person at the gym, but they must be willing to confirm your participation if called. SAMPLE Name: Strand: Outdoor Pursuits Date Activity Description Time Spent Signature Phone # b) Assignments You are also to complete a minimum of three assignments (listed on pages 7 to 9), one of which will be the aforementioned Journal of Physical Activity (assignment #1). These assignments not only contribute to your mark, but also to your hours. Your assignments are designed to take about 5 hours each and therefore add 15 hours towards the completion of required hours. You will find the logbook and project sheet following this course description. The 4 and 5 option (with consent of your parents)) For various reasons, some students may not be able to complete 5 hours in each of the five strands. The 4 and 5 option allows you to complete your hours in four different strands and substitute the fifth strand with an in depth report on an activity that falls within that strand (see assignment #2). III. Evaluation Completed hours 60% (according to instructions) Properly maintained logbook 10% Quality of assignments 30% - 5 -

6 IV. Considerations for safe physical activity a) Warm-up before and cool down after participating in physical activity. Even a light walk is a good warm-up. Stretch during cool downs, that is after your activity. b) Be realistic. A two hour workout in the weight room everyday for a month is neither believable, nor safe. Over-training leads to exhaustion and injury. c) Play safe. Wear the protective equipment that should be used for cycling, inline skating, skating, hockey or broomball. Check your activity area for hazards. Is the road slippery? Is your equipment in good order? It s not a good idea to go jogging at night or in lonely alleys. d) Drink water or sports drinks before prolonged physical activity. As a general rule, drink 2 cups 2 hours before exercise, another 20 minutes before exercise and continue to sip during. e) Use caution in multi use areas and carry proper equipment for safety. f) Get technical instruction. Do not participate in dangerous activities without sufficient experience or an experienced coach/ guide. g) Let your parents or guardians know what you will be doing

7 List of Activities Excluded or Considered HIGH RISK by EIPS DO NOT log excluded activities for this course Excluded Activities 1. Aviation Small aircraft, helicopter and hot air balloon rides Skydiving 2. Automobiles Racing Drag Racing Motorcross Snowmobile Rallies Off Road All Terrain Vehicles 3. Demolition Derbies 4. Mechanical Bulls 5. Mountain Climbing Ice Climbing Deep Caving Repelling/ appelling Rock Climbing 6. Rodeos 7. Chuck Wagon Races 8. Bungee Jumping Potential HIGH RISK PROGRAMS 1. Archery 2. Firearms course/ rifle range 3. Downhill Skiing 4. Gymnastics 5. Hunter training 6. Mountain biking 7. Roller blading/ in-line skating 8. Ropes courses (high and low) 9. Sailing 10. Scuba Diving 11. Skateboarding/ Skateboarding Parks 12. Wall Climbing 13. Water Skiing 14. Whitewater Rafting 15. Winter Orienteering/ Campouts - 7 -

8 Centre for Educational Alternatives Physical Education Projects As mentioned, you must complete 3 assignments from the list below unless you have consent to do the 4 and 5 option (see page 4), in which case you must complete four assignments. Of these assignments, the Journal reflection below (assignment #1) is mandatory. The activities are 1. The four outcomes of Phys Ed are grouped into the following 4 categories: A) Activity, which refers to basic skills and the application of basic skills B) Health benefits, including functional fitness, body image and general well-being C) Cooperation, that is communication, fair play, leadership and teamwork objectives, normally related to team play and/or group activities; D) Do it Daily. For life, or focusing on effort, safety goal setting and active living in the community. Journal reflection: Given the four outcomes of the PE curriculum listed below, answer the following questions thoughtfully: i) What do you feel is the relationship between skill development and performance and your enjoyment of physical activity; ii) Have you noticed any health benefits from your physical activity, whether it be a greater physical or mental wellness? Have you experienced the opposite- discomfort, pain or injury? (if so explain why) iii) How important are communication and fair play in physical activity in general? If you participated in team activities, draw on that experience. iv) What challenges did you encounter in scheduling physical activity? What factors conflicted with your efforts? Do you foresee yourself continuing with scheduled activity after you re done with the course? 2) Write a report on an activity that you did not participate in for the course. Your report should include the main objective of the game, configurations (number of players, playing surface) rules, safety guidelines etc. The report does not have to be on a game per se. It could, and should, be about an activity you would like to do but couldn t for the course, like white water rafting, rock climbing, fly fishing, or boxercise. The report must include a title page, and must quote at least one source of information in bibliographic form (usually author, title, publisher and year of publishing) 8

9 3) Create your fitness plan. Using the goals sheet, you are to create a realistic fitness plan that would allow you to achieve your fitness goals. Your plan should consider all components of fitness: strength (anaerobic movements), flexibility, endurance (aerobic or cardio-fitness). Include a calendar to illustrate your plan and how your fitness plan fits in with the rest of your life.. 4) Create a nutritional plan which complements your fitness plan. Include a general guideline on how to eat to maintain a healthy lifestyle. Then specify a menu which will help you achieve the goals you presently have i.e. maintenance; weight gain; weight loss; healthy living. Your nutritional plan might take on a more specific tone if there is a history of certain diseases in your family e.g. if you are diabetic. 5) Create a poster, brochure or video commercial* which you might find in a health centre/on TV to encourage your peers (people your age) to participate in physical activity. Your ad should refer to the general benefits of fitness and physical activity in your life, as well as the dangers of inactivity. Above all, it should make an impression. 6) Write a report on a disease related to general health issues. The report must include a general description of the causes, symptoms, and effects of the disease, as well as a section on how regular exercise relates to it. Below is a list of potential topics: Osteoporosis Emphysema Heart disease Asthma Obesity Muscle atrophy The report must include the title page, and must quote at least one source of information in bibliographic form (usually author, title, publisher and year of publishing). The report should be between one and two pages long, not including the title page or bibliography sheet. 9

10 Fitness Goals Sheet Fill in the following form to assess your fitness goals: I am happy with the following aspects of my physical fitness: The aspects of my physical fitness that I might like to improve are: (be specific: flexibility, strength, weight loss?) From what I have learned about physical activity and physical fitness, some things that I might do to achieve this improvement are: 10

11 Physical Education Log Name: Strand: Outdoor Pursuits Alpine skiing (downhill) Cycling Sailing Backpacking/ Hiking Nordic skiing (crosscountry) Snowshoeing Camping Wilderness living Canoeing Orienteering Date Activity Description Time Spent Signature Phone # Total Hours: 11

12 Physical Education Log Name: Strand: Fitness Aerobic Training Calisthenics Circuit Training First Aid Fitness Posture Weight Training Date Activity Description Time Spent Signature Phone # Total Hours: 12

13 Physical Education Log Name: Strand: A Games (team games) Basketball Flag Football Broomball Ice Hockey Curling Lacrosse Field Hockey Netball Floor Hockey Ringette Rugby Soccer Softball Team Handball Volleyball Date Activity Description Time Spent Signature Phone # Total Hours: 13

14 Physical Education Log Name: Strand: B Games (individual games) Badminton Racquetball Handball Squash Table Tennis Tennis Date Activity Description Time Spent Signature Phone # Total Hours: 14

15 Physical Education Log Name: Strand: Gymnastics Artistic Gymnastics Dual Balance Education Gymnastics Modern Rhythmic Gymnastics Pyramid Building Rope Climbing Trampoline Tumbling Date Activity Description Time Spent Signature Phone # Total Hours: 15

16 Physical Education Log Name: Strand: Aquatics Swimming Diving Snorkeling Date Activity Description Time Spent Signature Phone # Total Hours: 16

17 Physical Education Log Name: Strand: Dance Folk Dance Modern Dance Jazz Dance Social and Ballroom Dance Square Dance Date Activity Description Time Spent Signature Phone # Total Hours: 17

Physical activity can occur at a range of intensities, such as the following: (2) LIGHT

Physical activity can occur at a range of intensities, such as the following: (2) LIGHT Active Participation On the following pages, you will find a series of statements about the general levels and types of physical activity you participate in. Read each statement/question and then decide