Name 2015-2016 Junior Physical Education SGO s Cardiorespiratory Fitness Health and Physical Education 2015-2016
Physical: Wall Sit The wall sit builds strength in the lower body by isometric contraction. How to Perform the Wall Sit 1. Start by standing with your back against the wall and your feet placed 2 feet from the wall. 2. Slide your back down the wall until your hips and knees are bent at a 90 degree angle. 3. Keep your shoulders, upper back and back of your head against the wall. 4. Evenly distribute your weight throughout your whole foot. 5. Hold this position High: 120-140 seconds Middle: 60-119 seconds Low: 0-60 seconds Why? The benefit of this is that you can strengthen your quad muscles and help to build endurance. 1
Tracking Student Progress Psychomotor SGO- Wall Sit 140 130 120 110 100 90 80 70 60 50 40 30 20 10 0 A B C D E A= Pre-Assessment B= Benchmark #1 Date Wall Sit Time Date Wall Sit Time C= Benchmark #2 D= Benchmark #3 E= Post-Assessment Date Date Date Wall Sit Time Wall Sit Time Wall Sit Time 2
Thinking about Cardiorespiratory Fitness Name Pre-Assessment Date Directions: Complete the following statements about cardiorespiratory fitness by using the words provided. Use each answer only once. time heart gradual jogging respiratory oxygen older lungs three carbohydrates 1. People with healthful levels of cardiorespiratory fitness are able to be active for a long. 2. Cardiorespiratory fitness requires a strong, healthy lungs, and clear blood vessels. 3. Before participating in cardiorespiratory fitness activities, you should warm up to bring about a increase in breathing and heart rate. 4. When participating in cardiorespiratory fitness activities, your body uses and fats for energy. 5. During cardiorespiratory activities your circulatory system and system work together to deliver food and to your working muscles. 6. Choosing to participate regularly in cardiorespiratory fitness when you are young and throughout your life may help reduce the risk of heart disease and other illnesses when you are. 7. Cardiorespiratory activities give your heart and a workout to help them stay healthy. 8., swimming, power walking, and playing tag are all examples of cardiorespiratory activities. 9. Choosing cardiorespiratory activities that you enjoy and participating in them at least times each week is a gift that you give your heart, lungs, and blood vessels. answers 10 equals the percentage of correct answers. 3
Fitness Quick Check- Heart Rate Benchmark #1 Name Date Person A- This person leads a sedentary lifestyle. He or she is inactive, does not participate in any exercise activities, and makes unhealthful food choices. Person B- This person is active, chooses to eat a healthful, balanced diet, and participates in regular cardiovascular physical fitness activities. Persons A and B are about the same age, height and weight. 1. Who is more likely to have a lower resting heart rate? 2. Explain your answer to the previous question. answers 2 equals the percentage of correct answers. 4
Fitness Quick Check- Cardio, Cardio, Cardio Benchmark #2 Name Date 1. Cardiovascular fitness is 2. How long should a cardiorespiratory workout last? 3. How many times a week should you do cardiorespiratory activities? 4. How hard must you work out during each cardiorespiratory fitness workout? 5. How can you measure the intensity of a cardiovascular workout? 6. Name two things that happen to a person s heart when he or she participates regularly in a cardiovascular fitness program? 1. 2. answers 7 equals the percentage of correct answers. 5
Thinking about Heart Rate Benchmark #3 Name Date Directions: Circle the correct answer for the following questions on heart rate. There is only one correct answer for each. 1. The intensity of cardiovascular training is typically measured by: a. BMI b. Heart rate c. How fast one can run a mile d. None of the above 2. Heart rate is the number of times your heart beats per? a. 5 seconds b. 30 seconds c. Minute d. Hour 3. The rate your heart beats per minute while you are resting is called? a. Maximum heart rate b. Heart rate reserve c. Target heart rate d. Resting heart rate 4. How does someone find their maximum? a. 220 - their age b. 220 + their age c. 220 / their age d. 220 X their age 5. The range between 50% and 75% of your maximum heart rate is called what a. Target heart rate zone b. Maximum heart rate c. Heart rate reserve d. Resting heart rate 6. To find your pulse, you must place your index and middle finger on what artery? a. Carotid b. Aorta c. Pulmonary d. Femoral answers 10 equals the percentage of correct answers. 6
Thinking about Cardiorespiratory Fitness Name Post-Assessment Date Directions: Complete the following statements about cardiorespiratory fitness by using the words provided. Use each answer only once. time heart gradual jogging respiratory oxygen older lungs three carbohydrates 1. People with healthful levels of cardiorespiratory fitness are able to be active for a long. 2. Cardiorespiratory fitness requires a strong, healthy lungs, and clear blood vessels. 3. Before participating in cardiorespiratory fitness activities, you should warm up to bring about a increase in breathing and heart rate. 4. When participating in cardiorespiratory fitness activities, your body uses and fats for energy. 5. During cardiorespiratory activities your circulatory system and system work together to deliver food and to your working muscles. 6. Choosing to participate regularly in cardiorespiratory fitness when you are young and throughout your life may help reduce the risk of heart disease and other illnesses when you are. 7. Cardiorespiratory activities give your heart and a workout to help them stay healthy. 8., swimming, power walking, and playing tag are all examples of cardiorespiratory activities. 9. Choosing cardiorespiratory activities that you enjoy and participating in them at least times each week is a gift that you give your heart, lungs, and blood vessels. answers 10 equals the percentage of correct answers. 7
Tracking Student Progress Cognitive SGO- Cardiorespiratory Fitness Low Middle High A B C D E A= Pre-Assessment B= Benchmark #1 Date Level Date Level C= Benchmark #2 D= Benchmark #3 E= Post-Assessment Date Date Date Level Level Level 8