Physical Education Lesson 2 Baseline Fitness Testing Lesson 2: Pedometer Practice and Strength Training Day 1: All-Day Pedometer Use Total Number of Steps How many steps do you think you take from the time you get dressed in the morning until you go to bed? Use your pedometer to find out. PROCEDURE Today you are going to find out how many steps you take in a day. For the rest of your day, wear your pedometer without resetting it. Before you go to bed, open the cover and check the number of steps you took. What is the total number of steps you took today? FOLLOW-UP Some fitness experts recommend that we try to take 10,000 steps each day. How close did you come to that goal? Day 2: Strength Training and Flexibility To get stronger and more flexible, you need to exercise and stretch your muscles. Today s workout does just that. WARM-UP AND STRETCHING See the Warm-up and Stretching sheet. Each day you stretch, try to reach a little bit further. You should feel your muscles stretching, but you should not feel pain. If you feel pain, then do not stretch as much. Copying or distributing without K12's written consent is prohibited. 1 of 5
Safety: When exercising, try to breathe steadily. Do not hold your breath. Your muscles need oxygen and will not get it if you hold your breath. CRUNCHES Do three sets of ten crunches. See page 23 in Get Fit! to review the correct way to do a crunch. PUSH-UPS Do three sets of ten push-ups. See page 24 in Get Fit! to review the correct way to do a bent-knee push-up. Remember to keep your body in a straight line from your knees to your shoulders. CHAIR DIPS Do three sets of ten chair dips. See page 25 in Get Fit! to review the correct way to do a dip/chair dip. Remember to keep your legs straight and bend your arms until your elbows are in line with your shoulders. Shake out your arms for 5 seconds after each set of dips. COOL DOWN Repeat the stretching exercises from the start of the lesson. How many crunches did you do today? How many push-ups did you do today? How many chair dips did you do today? Copying or distributing without K12's written consent is prohibited. 2 of 5
Day 3: All-Day Pedometer Use Total Distance Traveled How far do you think you travel in a day? Today you will wear your pedometer all day and record the total distance you traveled using the distance mode of your pedometer. Today you are going to find out how far you walk from the time you get up until the time you go to bed. Press the Mode button on your pedometer one time. The arrow at the top of your pedometer should now point to DIST at the top and read 0.000. Close the cover and start your day. For the rest of the day, you will wear your pedometer without resetting it. Before you go to bed, open the cover and check the total distance you traveled today. Description of activity and results. What is the total distance you walked today? Day 4: Strength Training and Flexibility If you want to get stronger, try doing strength-training exercises two to three times a week. WARM-UP AND STRETCHING See the Warm-up and Stretching sheet. Safety: When you do crunches, make sure your knees are bent and your feet are flat on the floor. Do three sets of ten of each of these exercises: crunches, push-ups, and chair dips. CRUNCHES See page 23 in Get Fit! to review the correct way to do a crunch. PUSH-UPS See page 24 in Get Fit! to review the correct way to do a bent-knee push-up. Remember to keep your body in a straight line from your knees to your shoulders. Copying or distributing without K12's written consent is prohibited. 3 of 5
CHAIR DIPS See page 25 in Get Fit! to review the correct way to do a dip/chair dip. Remember to keep your legs straight and bend your arms until your elbows are in line with your shoulders. Shake out your arms for 5 seconds after each set of dips. COOL DOWN Repeat the stretching exercises from the start of the lesson. How many crunches did you do today? How many push-ups did you do today? How many chair dips did you do today? BEYOND THE LESSON To help develop strong muscles, repeat this lesson once during the weekend. Day 5: The Pedometer Challenge You have measured how many steps you take in a day. You have measured how far you travel in a day. Now it is time to take the Pedometer Challenge. As you wear your pedometer today, try to find ways to increase the number of steps you take and the distance you travel. For the rest of the day, you will wear your pedometer without resetting it. Think about ways to increase the number of steps you take during the day. For example, is there somewhere you can walk rather than ride? While you re doing your school work, can you take a break to walk around the room a few times? Before you go to bed, open the cover and check the number of steps you took today. Press the Mode button once to check the distance you traveled today. What is the total number of steps you took today? What is the total distance you walked today? Copying or distributing without K12's written consent is prohibited. 4 of 5
FOLLOW-UP Compare your results today with your results from Day 1 and Day 3 of this week. Did you take more steps today? Did you travel farther today? Copying or distributing without K12's written consent is prohibited. 5 of 5