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|[pic] |Physical Education and Health |

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My 6th Grade Fitness Portfolio

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Student Booklet

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|Name: Date: |

For all lessons, students are expected to:

Participate in all activities. If you are ill or injured you must let the teacher know if it just happened or bring a parent/doctors note outlining why and what you can, or cannot do. However you must still take an appropriate part in the lesson, for example assessing your peers, score keeping, writing assignments, umpiring/refereeing.

• Wear clothing and sneakers appropriate for physical activity.

• Take off jewellery and tie back hair where appropriate (hats and sunglasses may be worn outside)

• Refrain from touching equipment until use has been explained by PE teacher.

• Respect and take care of equipment, returning it safely and correctly to the appropriate place.

• Respect and take care of self and others by behaving in a safe and responsible manner at all times.

Remember that:

• Everyone has the RIGHT to be safe.

• Everyone has the RIGHT to learn.

My Health Profile!

Name: Age:

1. On average how many serving of fruit and vegetables combined do you eat each day?

None 1-2 3-5 5 5 or more

2. What did you have for breakfast this morning?

3. How many hours of sleep did you get last night? Hours

4. What is the normal time you go to bed on a school night?

5. Hour many hours (on average) of TV/computer/tablet/game console time do you have during a week night?

None

6. How many hours (on average) of TV/computer/tablet/game console time combined do you have over the weekend?

None 1-2 3-4 5-6 7-8 9-10 10> 20>

7. What physical activities do you do on a regular basis:

Example: I play on a hockey team in the winter.

I go swimming in a pool once a week

I play at the park 2-3 times a week

I play little league baseball in the spring

I take dance lessons once a week

I walk my dog every day for ½ an hour

I walk to school every day (2x10 mins)

8. How would you rate your overall fitness level?

5= Highly Athletic, 4= Athletic, 3= Like to be Active, 2= Need to be fitter, 1=Couch Potato

1 2 3 4 5

9. How would you rate your safety during Physical Activity at school

10. How would you rate your ability to relax?

11. Teacher and/or Parent Comments

Components of Fitness

There are five main components of Physical Fitness, four of which can be affected by specific exercises. Body Mass Index (BMI) or body composition is the fifth component which is affected by a combination of diet and exercise. Below are some exercises for each component to help you improve and maintain physical fitness.

Can you find 2 additional exercises for each component?

Cardiorespiratory Endurance

Muscular Endurance

Muscular Strength

Flexibility

Exploring Components of Fitness!

What component of fitness are you performing? Perform exercise 1-10 and in the table below check off which component(s) of fitness you think the exercise is in the adjacent boxes.

| |Yes/No or your score |Cardio-respiratory Endurance |Flexibility |

|Movement | | | |

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|Cardiorespiratory | | | |

|Endurance | | | |

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|Flexibility | | | |

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|Muscular Strength | | | |

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|Muscular Endurance | | | |

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|Coordination | | | |

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|Balance | | | |

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|Agility | | | |

Fitness Tests

Cardiovrespiratory Fitness: Pacer

THE PACER TEST MEASURES THE EFFICIENCY OF THE HEART & LUNGS.

• You are required to run in 20m shuttles keeping up with a series of beeps on a CD.

• This test is tough because as you get more tired the beeps get closer together.

• The start is only walking pace, by level 10 it is a sprint.

• If you miss a beep you get a warning

• Miss 2 beeps in a row you must stop the test

• Leave by the end of a shuttle not across the court as you may interrupt someone else’s run

• This will test both your physical fitness and your determination!

Muscular Strength & Endurance: 90 degree Push Up and Curl Up Test

These two strength tests measure muscular endurance. Your score is simply the number of repetitions you can perform until you lose form or you cannot continue at the correct speed/cadence.

Testing Procedure

- Once the test starts perform as many good quality curl ups or 90 degree push ups (depending which test you are doing) as possible.

- For a curl up to qualify you must place your hands on the mat, bend your knees and keep your feet flat on the floor. Your head must go back to touch the mat each time you curl up. Feet must stay touching the floor.

Flexibility: Sit and Reach Test

This test measures flexibility. Your score is a measure in inches, of how far you can reach across the sit and reach box. It is an indicator of back and hip flexibility which is also an indicator of overall flexibility (like touching your toes.)

Testing Procedure

- Remove shoes and sit on the floor with one leg out straight and the other leg knee bent, foot flat on the floor by your outstretched knee.

- Place outstretched foot up against the box and hands flat on the top, palms down.

- Reach forward along the measuring line (slowly without jerking) as far as possible.

- Practice reaching three times and on the fourth time hold for one second while a partner records the score.

- Repeat on the other side.

My Personal Fitness Profile

Name: Class:

Age: Birth date:

|DATE |

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|Cardio | |

|Pacer Test | |

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|Flexibility | |

|Sit & Reach | |

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|Strength: Sit-up | |

|Test | |

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|Strength: Push-up | |

|Test | |

My Self Evaluation: Personal Fitness

I feel I did well in:

I need to work harder in:

To reach my goals in the future, I plan to do the following:

• Cardiorespiratory Fitness:

• Flexibility:

• Muscular Strength:

• Muscular Endurance:

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1. Where and how do you find your "heart beat" (pulse)?

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| |Resting Heart Rate |After Cardio Workout |After Stretching (Yoga) |

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|My prediction | | | |

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|My Heart Rate | | | |

1. Why did your heart rate increase with exercise?

2. What happened to your body as you became more active?

3. For which activity did our heart rates increase the most? Why?

Resting Heart Rate: This is your heart rate when you are resting and relaxed. Average resting heart rate is around 70 Beats Per Minute (BPM), though yours may be lower or higher.

Maximum Heart Rate (MHR): This is the fastest that your heart is designed to beat. You do not want to reach your MHR as your heart would be working too hard. A healthy person would

Pulse: is a measure of your heartbeat. Whenever your heart beats, it forces a surge of blood through your arteries. You can feel this surge by placing 2 fingers (not your thumb) on the inside of your wrist. You can also take your pulse on the side of your neck (carotid pulse.)

My Target Heart Rate

Target Heart Rate is a range bordered by MODERATE INTENSITY on the lower end and VIGOROUS INTENSITY at the high end, measured in beats per minute. Your target heart rate is calculated using your age, so most people in the class are going to have a similar or the same target heart rate. Some people however, will reach their target sooner than others and will be able to maintain their target with different levels of intensity according to their size, body type and training. It is important to become familiar with target heart rate and the concepts of MVPA (moderate to vigorous physical activity) in order to effectively exercise in a way that you know you are going to positively affect your cardiorespiratory endurance.

Calculating Your Target Heart Rate

1. Determine MHR – “Maximum heart rate”

MHR = 200 - _______________ = ___________ Max Heart Rate

your age

(example: if your age is 10 years 200 – 10 = 190 your MRH is 190 BPM)

2. Determine Target Heart Rate for Moderate Intensity activities (lower range)

Moderate Intensity = 50 – 70% of MHR (from step 1)

MHR _______ x .50 = __________________________ (a)

MHR _______ x .70 = __________________________ (b)

My Target Heart Rate zone for moderate physical activity is ________ (a) to _______ (b) BPM

3. Determine Target Heart Rate for Vigorous Intensity activities (upper range)

Vigorous Intensity = 70 – 85% of MHR (from step 1)

MHR x .70 = insert (b) from step 2 ______________ (c)

MHR _______ x .85 = __________________________ (d)

My Target Heart Rate zone for vigorous physical activity is ________ (c) to _______ (d) BPM

My Perceived Exertion Scale

Here’s how to use this scale:

While you’re doing an activity, think about your overall feelings of physical effort and fatigue. Don’t concern yourself with any single thing, like leg pain or shortness of breath. Try to concentrate on your total, inner feeling of exertion (how hard you are working.)

Find the best description of your level of effort from the examples on the right side of the table.

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What numbers on the Perceived Exertion Scale do you think correspond to the upper and lower levels of your range for Moderate and Vigorous Physical activity?

Devise a table or diagram to chart your perceived activity score while doing various activities and also record your heart rate to see if it matches. Hint: It takes practice.

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Date:

The Task:

Communicate with your group to decide what kind of workout you would like to create. Your choices are either: Muscular Strength, Muscular Endurance or Cardiovascular Fitness. Design a 10 minute workout using your chosen component of fitness with your group. Your workout must include a warm up, a cardiovascular or strength component, a cool down and a stretch. Make sure you complete the worksheet below to explain your final workout!!!

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|Activity Type |Health Benefits |Cooperation |Do It Daily…For Life (F.I.T.T) |

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|Warm Up |

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|Aerobic or Strength Activity (including upper and lower body strength) |

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|Abdominal exercise and Cool Down (including stretch) |

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|Equipment Needed |Safety Considerations |

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My Lifestyle Habits

What are your lifestyle habits? Determine those that are good for you and those that are harmful to your health and well-being.

|My unhealthy lifestyle habits |My healthy lifestyle habits |

|1. |1. |

|2. |2. |

|3. |3. |

|4. |4. |

|5. |5. |

|6. |7. |

|8. |8. |

|9. |9. |

|10. |10. |

The Activity Challenge: What Planning do I need to do?

In order to achieve the 6th grade Fitness “Activity Challenge” you must plan to regularly participate in at least one physical activity several times during the school year. Refer to the list below to help you choose an enjoyable physical activity that you are able to do.

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|PHYSICAL ACTIVITIES |

|Walking |Speed walking |Soccer |

|Ball game |Cycling |Mini-football |

|Jogging |Badminton |Dancing |

|Swimming |Judo |Tennis |

|Gymnastics |Karate |Jump rope |

|Hockey |Inline skating |Mini-basketball |

|Tag games |Ball games |Table tennis |

|Baseball |Horseback riding |Judo |

|Diving |Mountain biking |Other: |

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Date:

Objective:

Frequency (F): You must be active at least 3 times a week to meet your two-week challenge for the month.

Intensity (I): Each activity must be moderate to high intensity e.g. You sweat and your heart rate increases.

Time (T): Activities should last a minimum of 10 to 15 minutes with or without a break.

Type (T): You must participate in one or more physical activities, mainly at school. It would also be beneficial for you to be physically active at home (you will get extra credit if you involve/participate with other family members.)

PLANNING MY PHYSICAL ACTIVITIES

Instructions: On the calendar below, indicate the physical activities and the amount of time you intend to devote to them.

|Sunday |Monday |Tuesday |Wednesday |Thursday |Friday |Saturday |

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|TIME: |TIME: |TIME: |TIME: |TIME: |TIME: |TIME: |

|18 |19 |20 |21 |22 |23 |24 |

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|TIME: |TIME: |TIME: |TIME: |TIME: |TIME: |TIME: |

My Evaluation: Did I meet the Challenge?

1. I achieved my objective: yes ( no (

2. Meeting my challenge was:

Easy ( difficult ( very difficult (

3. Why do you think meeting your challenge was easy, difficult or very difficult?

Teachers and Parents Comments: I certify that these are the actual results.

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Date:

Objective:

Frequency (F): You must be active at least 3 times a week to meet your two-week challenge for the month.

Intensity (I): Each activity must be moderate to high intensity e.g. You sweat and your heart rate increases.

Time (T): Activities should last a minimum of 10 to 15 minutes with or without a break.

Type (T): You must participate in one or more physical activities, mainly at school. It would also be beneficial for you to be physically active at home (you will get extra credit if you involve/participate with other family members.)

PLANNING MY PHYSICAL ACTIVITIES

Instructions: On the calendar below, indicate the physical activities and the amount of time you intend to devote to them.

|Sunday |Monday |Tuesday |Wednesday |Thursday |Friday |Saturday |

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|TIME: |TIME: |TIME: |TIME: |TIME: |TIME: |TIME: |

|18 |19 |20 |21 |22 |23 |24 |

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|TIME: |TIME: |TIME: |TIME: |TIME: |TIME: |TIME: |

My Evaluation: Did I meet the Challenge?

1. I achieved my objective: yes ( no (

2. Meeting my challenge was:

Easy ( difficult ( very difficult (

3. Why do you think meeting your challenge was easy, difficult or very difficult?

Teachers and Parents Comments: I certify that these are the actual results.

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1. THE FITT PRINCIPLES OF TRAINING

2. YOUR HEART AND CIRCULATORY SYSTEM

Note: Your teacher will ask you to read all or part of the following articles with certain objectives in mind, such as identifying vocabulary in specific paragraphs, finding words you may be unsure of or using the clues in the text to interpret words or phrases.

The FITT Principle of Training

Think of The FITT principle as a set of rules that must be adhered to in order to benefit from any form of fitness training program.

These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise...

These four principles of fitness training are applicable to individuals exercising at low to moderate training levels and may be used to establish guidelines for both cardiorespiratory and resistance training.

The FITT principle is used to guide the development of unique and effective fitness plans that cater for an individual's specific needs.

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Frequency

Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise.

The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur...

1. CardioRespiratory Training

The guidelines for cardiorespiratory training (also called aerobic conditioning) is a minimum of three sessions per week and ideally five or six sessions per week.

Experts suggest that little or no benefit is attained over and above this amount. Of course athletes often fall outside the suggested guidelines but even elite performers must give themselves time to rest.

2. Resistance Training

The frequency of resistance training is dependent upon the particular individual and format of the program. For example, a program that works every body part every session should be completed 3-4 days a week with a day's rest between sessions.

On the other hand, a program that focuses on just one or two body parts per session, in theory you could be completed as frequently as six days per week. Many bodybuilders follow such a routine.

Remember though, each time you complete a strenuous strength training session (regardless of the body part) you are taxing your body as a whole - including all the physiological systems and major organs.

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INTENSITY

The second rule in the FITT principle relates to intensity. It defines the amount of effort that should be invested in a training program or any one session.

Like the first FITT principle - frequency - there must be a balance between finding enough intensity to overload the body (so it can adapt) but not so much that it causes overtraining.

Heart rate can be used to measure the intensity of cardiorespiratory training. Workload is used to define the intensity of resistance training.

1. Cardio Respiratory Training

Heart rate is the primary measure of intensity in aerobic endurance training. Ideally before you start an aerobic training program a target heart rate zone should first be determined. The target heart rate zone is a function of both your fitness level and age. Here's a quick method for determining your target heart rate...

Heart Rate & Maximum Heart Rate

Heart rate is measured as beats per minute (bpm). Heart rate can be monitored and measured by taking your pulse at the wrist, arm or neck. An approximation of maximum heart rate (MHR) can also be calculated as follows: MHR = 220 - age.

Target Heart Rate

For beginners a target heart rate zone of 50-70 percent of their maximum of heart rate is a good place to start. So if, for example, you are 40 years old that gives you a predicted maximum heart rate of 180 (220 - 40). Multiply 180 by 50% and 70% and your reach a target zone of 90bpm - 126bpm.

For fitter, more advanced individuals, a target heart rate zone of 70-85 percent of their maximum of heart rate may be more appropriate. Staying with the example above, that 40 year old now has a heart rate zone of 126bpm - 153bpm.

There are limitations with heart rate and the heart rate reserve method, while no means flawless, may be a more accurate way to determine exercise intensity.

2. Resistance Training

For resistance training, workload is the primary measure of intensity. Workload can have three components:

1. The amount of weight lifted during an exercise

2. The number of repetitions completed for a particular exercise

3. The length of time to complete all exercises in a set or total training session

So, you can increase workload by lifting heavier weights. Or you could increase the number of repetitions with the same weight. Finally, you could lift the same weight for the same number of repetitions but decrease the rest time between sets.

However, only increase the intensity using one of the above parameters. Do not increase weight and decrease rest time in the same session for example.

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The third component in the FITT principle dictates what type or kind of exercise you should choose to achieve the appropriate training response...

Cardio Respiratory Training

Using the FITT principle, the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups. Examples include running, walking, swimming, dancing, cycling, aerobics classes, circuit training, cycling etc.

Resistance Training

This is fairly obvious too. The best form of exercise to stress the neuromuscular system is resistance training. But resistance training does not neccessarily mean lifting weights. Resistance bands could be used as an alternative or perhaps a circuit training session that only incorporates bodyweight exercises.

[pic]TIME

The final component in the FITT principle of training is time - or how long you should be exercising for. Is longer better?

Cardio Respiratory Training

Individuals with lower fitness levels should aim to maintain their heart rate within the target heart rate zone for a minimum of 20-30 minutes. This can increase to as much as 45-60 minutes as fitness levels increase.

Beyond the 45-60 minute mark there are diminished returns. For all that extra effort, the associated benefits are minimal.

This also applies to many athletes. Beyond a certain point they run the risk of overtraining and injury. There are exceptions however - typically the ultra-long distance endurance athletes.

In terms of the duration of the program as a whole, research suggests a minimum of 6 weeks is required to see noticeable improvement and as much as a year or more before a peak in fitness is reached.

Resistance Training

The common consensus for the duration of resistance training session is no longer than 45-60 minutes. Again, intensity has a say and particularly grueling strength sessions may last as little as 20 - 30 minutes.

Perhaps the most important principle of training (that ironically doesn't have it's own letter in the FITT principle) is rest. Exercising too frequently and too intensely hinders the body's ability to recover and adapt. As a rule of thumb, the harder you train, the more recovery you should allow for. Unfortunately many athletes don't have that luxury!

Source: Sporting Excellence Ltd. Registered Company No: 5941278 The Sport Fitness Advisor at

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Rules

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In return, your PE teacher will:

• Be fair.

• Try to teach in a way that makes Physical Education interesting and fun.

• Help you improve in your skills and knowledge in Physical Education.

• Watch what you do in Physical Education, give you feedback and let you know how to get to the next level.

• Keep the Physical Education equipment and facilities in good condition ready for you to use.

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ALWAYS OFTEN RARELY

I follow the safety rules in PE. ( ( (

I follow the safety rules at recess/free play. ( ( (

I avoid dangerous maneuvers when using equipment. ( ( (

I wear appropriate clothing PE. ( ( (

My shoes are closed toe and appropriate for movement. ( ( (

I tie my shoelaces. ( ( (

I pay attention to others. ( ( (

I use the equipment only after receiving instructions. ( ( (

ALWAYS OFTEN RARELY

I am calm before I go to bed. ( ( (

I am calm in the classroom. ( ( (

I listen to soft music in order to relax. ( ( (

I enjoy and participate in relaxation activities. ( ( (

I lie down on my bed or on a mat to relax. ( ( (

I stretch after doing physical activities. ( ( (

Other : ( ( (

Source: Service national du RÉCIT à l’éducation préscolaire

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__________________________________________________________________________________________________________________________________________________________________________________________________________________

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1. Jumping Jacks: for at least 1 min

2. Jogging: on the spot for at least 1 min

3. Running for a duration of time (more than 5 min)

4. Skipping: for at least 1 min

5. Line Jumps (Chose a line on the floor, both feet together and jump over to either side continuously for 1 min)

6.

7.

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1. Arms Circles: both arms together 30 secs

2. Wall Sit: at least 45 seconds

3. Stationary Lunges: alternate legs 45 secs

4. Body Plank: hold for 45 seconds

5. Curl Ups: try as many as you can

6. ___________________________

7. ___________________________

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1. Standing Long Jump : How far can you jump?

2. Push Ups : How many can you do?

3. Bicep curls – How many can you do in 30 secs?

4. Tricep Dip on a chair – How many can you do in 30 secs

5. _______________________

6. _______________________

1. Calf Stretch: toe to the ceiling - 15 seconds each side

2. Tricep Stretch: (Overhead back scratch) – 15 seconds

3. Touch your Toes: legs straight – 15 seconds

4. Cobra (cat) Stretch: lie on your tummy and push up with hands – 15 seconds

5. ________________________

6. ________

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Directions

1. Predict your resting heart rate and record in the table below

2. Now find your heart rate either in your neck or your wrist.

3. Calculate you resting heart rate and record in the table below

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