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Plan of Instruction for Lifetime Wellness and Fitness and ConditioningFitness & Conditioning; Lifetime WellnessGrade Level: 9th-12thTextbook: Lifetime Health (HRW) Chapter(s): Six (6)()Fitness Components Emphasized: Skill-Related Fitness and maintenance/improvement of Health-Related Components of FitnessPurpose: To enable students to develop an understanding a basic knowledge of the terms, skills, and activities associated with the different components of fitness, while providing a meaningful and productive way to continue the education of students during the CO-VID 19 outbreak. The content in this plan includes, but is not limited to the following:TerminologySafety PracticesCorrect Techniques in Performing SkillsBenefits of ParticipationFitness ActivitiesAssessment of Skills and Instructional ProcessesStandard/Outcomes: Students will demonstrate knowledge of physical fitness concepts and the benefits of maintaining an active healthy lifestyle.Demonstrate knowledge and understanding of the questions, fitness concepts, and processes of physical fitness.Participate to meet experiential and interactive goals of the lessons.INSTRUCTIONAL PRACTICESWEEK ONETask 1:Learn and Identify Components of Health-Related Fitness, and Skill-Related FitnessMondayTerminology (Define Key terms listed below in Vocabulary list for Week one)TuesdayWhy is each component important?WednesdayHow is each component is measured and developed?()Thursday-Complete a One-page ReportCompare and contrast health-related fitness and skill-related fitnessImportance of health-related fitness and physical activity for good health.Friday-(In your own words) Explain how the health-related components of fitness affect a person’s performance when participating in physical activities.WEEK TWOInstructional PracticesIdentify/Define the six components of Skill-Related Fitness and give an example of each: Please video and submit to teacher via remind, or email.MondayAgility-Please view “Cat & Mouse” Balance-Please view “Balancing, Transferring Weight…” TuesdayCoordination-Four Square, ”Coordination Activities for Athletes” PowerWednesdayReaction Time-“ Cone Reaction Game" GUIDES()-Health & Skill-related Components of Fitness FridayOnline Quiz/Test (TBA by teacher)WEEK THREEIdentify/Define the five components of Health-Related Fitness and give an example of each: () Video yourself completing one of each of the following components, using Tic Tok, YouTube, or Upload a video from your phone or computer:MondayCardiovascular Endurance-Jump rope, ()TuesdayMuscular Strength- ()WednesdayFlexibility-“Flexibility Exercises for Teens” () ThursdayMuscular Endurance-( ) Body Composition-“Body Composition” ()FridayAssessment given by teacher via social media platform, or through educational emailAdditional Assessments:() WEEK FOURStandard: Evaluate the use of the FITT Principle formula in fitness training.Identify and explain the F.I.T.T principle? ()FITT. Go over and explain the FITT principle. Frequency (how often you exercise), Intensity (how hard you work during exercise), Time (how long you exercise), Type (type of activity you’re doing). Use sport/life style specific examples.Monday-ThursdayPerform activities related to the four components of the FITT Principle. Record and document the frequency, intensity, time, and type of activities you choose to do. Try to get a parent or partner to help.Frequency-() Intensity-To insure that you are getting optimal (best) benefits out of your exercise you must make sure that you are working at an appropriate intensity. The following measures will allow you to measure your intensity:The Talk TestDuring light intensity, you should be able to sing a song,During moderate intensity, you should be able to carry on a conversationDuring vigorous intensity, you should be winded and have trouble speaking.(Remember: An appropriate intensity is somewhere between the moderate and vigorous level of intensity. You should not be able to carry on a long-winded conversation, but you should be able to communicate with a training partner.)TimeTypeFridayComplete attached packet on FITT Principle for Cardiovascular Fitness. This is due via upload to email, or Remind, or other technological platform of the teacher’s choice.WEEK FIVEHow do you find your heart rate (check your pulse)? Please use the attached worksheet to complete calculations for each of the following throughout the week. Resting Heart Rate (RHR), Target Heart Rate (THR), and your Maximum Heart Rate (MHR). Make sure to submit all assignments by Sunday evening each week.MondayIdentify and locate two places where you can check your heart rate (pulse). List the location of each: RadialCarotidCalculate your Resting Heart Rate (RHR)- The RHR should be taken first thing in the morning upon waking up and before getting out of bed. TuesdayCalculate your Target Heart Rate, and Maximum Heart Rates-47625116840WednesdayPerform each activity listed below. Take your heart rate at the end of each activity. Use your carotid or radial artery and count the beat for six (6) seconds. Add zero (0) to the number that you count.ACTIVITYHEART RATEResting Heart RateStandingMedium Paced WalkPush Ups (10); Wall (If needed)Jump Rope, or Jump in PlaceBleacher steps, bench, or step stool (1 min.Run In PlaceJoggingAfter Workout Stretching (Cool Down)Your Choice_______________________________ ThursdayActivity Reflection Questions Why is it important to calculate your resting Heart Rate (HR)? How do you TRULY get your resting HR?Which activities produced the lowest Heart Rates? Why do you think this is the case?What do you think happens to your RHR over time if you have a regular workout program? Why? FridayTeacher chosen assessment.WEEK SIXExercising the Safe Way- Propose ways to reduce or prevent injuries and health problems. Please refer to your textbook online at the link below: ()MondayDescribe six ways to avoid sports injuries, p.139-145. W_______ U___ Eg. Warming up increases blood flow to muscles, stretches your muscles and ligaments, and increases your heart rate.C______ Do______tre______A____id De_______tionAvoid ____________________A____________ O__________e In_______________TuesdayIdentify four signs of overtraining. Place the appropriate warning sign in the boxes below.WednesdayDescribe the R.I.C.E. method of treating minor sports injuries. P.142R_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________.I______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________.C_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________.E_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________.ThursdayComplete Chapter 6, Section 3 Review-Questions & Answers, 1-9. , p. 145.FridayChapter 6 Test, HRWGeneral (without essay)Advanced (with essay)Additional Resources for FitnessResources:1) RESTING HEART RATE:Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist or neck. Count your pulse for 15 seconds (use a stopwatch to track the time) and multiply by 4 to find your one-minute’s worth of a Resting Heart Rate. **If you are having difficulty locating your pulse, put your fingers on the bone located on the inside of your wrist, then move them a finger tip’s length/centimeter toward the midline of your wrist. This should help you find it. Another option is to use your Carotid Pulse, which is located on your neck underneath the point where the side and bottom of your jawbone meet.**The healthy average Resting Heart Rate is anywhere between 60-80 beats per minute.The American Heart Association states that, “Even if you’re not an athlete, knowledge about your heart rate can help you monitor your fitness level — and it might even help you spot developing health problems.Your heart rate, or pulse, is the number of times your heart beats per minute. Normal heart rate varies from person to person. Knowing yours can be an important heart-health gauge.”RADIAL PULSECAROTID PULSE3057525889025717510795Capstone ProjectPurpose: To provide a way for students to demonstrate the culmination of skills and knowledge gained through their academic careers by completing a long-term, multi-faceted project.Why a Capstone Project?Capstone Projects were developed to encourage student’s ability to think critically, problem-solve, communicate orally, allow students to exhibit research capabilities. Students also learn how to analyze important issues, problems, and ideas.Requirements: 10-15 pages, not longer than 20 pages. Write a clear statement about why you want to be physically active? List your concerns about becoming physically active. Complete Fitness Plan Brainstorming Sheet.Due Week OneDetermine how you will prepare yourself for obstacles. Acknowledge the skills, knowledge and interests you already have. Identify your social support (parents, friends, relatives, teachers, etc.)Due Week TwoDetermine how you are going to keep yourself motivated; set a start date; and determine how you will track your progress. Complete the following plan and submit. Due Week ThreeStart thinking about what you might want to adopt in your Fitness Plan. This worksheet is intended to help you visualize your strengths and weaknesses, good and bad habits, motivation strategies, activities that you enjoy as well as general warm-up and cool-down exercises. When designing your Fitness Plan, you will end up using the information on this worksheet as the substance.Due Weeks 4 & 5Apply FITT Principles to everyday life.Final Project Due: Week SixMY PERSONAL FITNESS PLAN CONTRACT-Due Week OneI, _____________________________, am going to make a commitment to helping build lifelong fitness and nutrition habits that will aid me in sustaining a long, healthy lifestyle. I will make an attempt to follow most, if not all, of the guidelines I have designed in my fitness plan. My fitness plan will identify areas where I need improvements in both fitness and nutrition. I will design realistic, achievable and measurable goals. My activities will be ones that I can consistently incorporate into my current lifestyle. I will do my very best to keep fitness logs so that I can actually see if I am achieving the guidelines of my fitness plan as well as seeing improvements in my overall fitness.Benefits of a Fitness PlanIn this section, you are going to list 5 reasons why it is important for YOU to design and follow a fitness plan.Fitness Plan ProjectWhen you complete this project, you will accomplish the following:Setting specific short-term and long-term fitness goalsIdentify fitness activities that will help you accomplish your goalsDetermine how often, how hard and how long you will do the activities in a proposed calendarTrack your progressCompare what you planned to what you accomplished and reflect on the processFitness Plan QuestionsA. What are 2 things that you think you can do to make sure you stay motivated to execute your fitness plan?1.2.B. What are 2 BIG obstacles that you think will stand in your way from consistently following your fitness plan? 1.2.I understand the conditions of my fitness plan and will do my best to incorporate this plan into my daily life._______________________________________________________Student SignatureDate_______________________________________________________Parent Signature DateSources: PLAN BRAINSTORMING SHEETDue Week 1My 2 fitness strengths are: 1. ___________________ 2. ___________________My 2 fitness weaknesses are:1. ___________________ 2. ___________________Challenges/Obstacles To Staying With Plan1.____________________________2.____________________________3.____________________________Strategies To Stay Motivated1.____________________________2.____________________________3.____________________________WARM-UP ACTIVITIES/EXERCISES THAT I ENJOY1. ______________________________2. ______________________________3. ______________________________ Flexibility/Stretching Exercises That I Enjoy1.____________________________2.____________________________3.____________________________Muscular Endurance/Strength Exercises That I Enjoy1.____________________________2.____________________________3.____________________________Cardiovascular Exercises That I Enjoy1.____________________________2.____________________________3.____________________________COOL-DOWN ACTIVITIES THAT I ENJOY__________________________________________________________________________________________GOAL SETTING SHEETDue Week 2Questions that will help you toward setting goals1. Where do you perform most of your fitness activities?HomeOutsideFitness Facility (gym, health club, pool, etc.)Explain why?2. What time of day can you do most of your exercise?3. What equipment do you have available on a regular basis? (circle all that apply)NothingFree Weights (dumbbells, etc.)Weight machinesTreadmill or other cardio home machines Resistance balls or other core home equipmentResistance Bands Exercise VideosJump RopesBicycle, Skateboards, Roller Blades, other (explain) ________________________________________________________________4. Which of the following are your personal obstacles in adopting a regular fitness program?Intimidated and embarrassed when I exercisee) I get bored pretty easily when I exerciseI can’t really find the time to exercisef) I have to exercise aloneI get frustrated because I don’t see results right awayg) My exercise setting does not meet my needsFamily obligationsh) I do not have personal obstacles, I am lazy5. If you wanted to find out more about how to live a healthier lifestyle, what two types of people do you think you could talk to?a)b)6. What sports or fitness activities do you enjoy participating in and why? 7. What type of fitness activities/sports do your parents/guardians participate in?8. Which one of the Fitness Components do you need to improve the most? Why?9. Which one of the Fitness Components do you feel is your strongest? Why?Setting GoalsSetting goals involve following certain criteria: 1. Be specific: What is it exactly that you would like to accomplish?2. Be realistic: Do not make goals that are unachievable3. Be flexible: If you say you’ll work out 3 days a week, or for 30 minutes, and something comes up, you can make it up another day, or add some extra time elsewhere in the workout.4. Measurable: If you are not able to measure your workout, you are unable to measure your progress5. Recognize Obstacles: What is standing in your way of achieving your goals?6. Have short and long-term goals: Stepping stones will let you know if your program is working.7. Write them down: Write down your goals, post them in places where your support system can see.What are your fitness goals? (circle all that apply)AppearanceCardiovascular enduranceReduce body fatGet more flexibleGeneral Health Muscular definitionMuscle sizeMuscle strengthSelf-esteem or confidenceSpeedSports PerformanceReduce my stress levelTone and shape my bodyLose weightImprove postureMedical reasonsExample of writing a good cardiovascular goal: I would like to lower my mile time from 8:30 to 8:00 by June.Example of writing a bad cardiovascular goal: I would like to run faster.Example of writing a good muscular strength goal: I would like to increase my pull-up score from 3 to 5 by June.Example of writing a bad muscular strength goal: I would like to get stronger.Write an example CV goal here:_________________________________________________________Write an example MS/ME goal here:_____________________________________________________Write an example Flexibility goal here:__________________________________________________Due Week 3 DATEDAY 1: _________ DATEWEEK 2: ________ DATEWEEK 4: ________ DATEWEEK 6: _______RESTINGHEART RATE________ BPM________ BPM________ BPM________ BPM1-MILEWALK/JOGMinutes: Seconds_____________Minutes: Seconds_____________Minutes: Seconds______________Minutes: Seconds______________EXERCISE HEART RATE_____________ BPM_____________ BPM_____________ BPM_____________ BPMMUSCULAR STRENGTH AND ENDURANCEPush-Up TestPush-ups:______Push-ups:______Push-ups:______Push-ups:______FLEXIBILITYSit-and-ReachCentimeters:____Centimeters:____Centimeters:____Centimeters:____BODY COMPOSITIONMeasurements**See chart for description of exact body locations!Chest: _________Right Arm:_________Left Arm:_________Stomach:_______Hips:_________Right Leg:________Left Leg: _________Weight: _________Chest: _________Right Arm:_________Left Arm:_________Stomach:______Hips:_________Right Leg:_________Left Leg: _________Weight: __________Chest: _________Right Arm:_________Left Arm:_________Stomach:_______Hips:_________Right Leg:_________Left Leg: _________Weight: __________Chest: _________Right Arm:_________Left Arm:_________Stomach:_______Hips:_________Right Leg:_________Left Leg: _________Weight: __________FITNESS TESTING DATA/PROGRESS CHARTPART 2: PERSONAL FITNESS GOALSDue Week 4Each Fitness test you completed focuses on one of the 5 given areas of Health-Related Fitness to give you a holistic idea of your current state of fitness. With your test results in mind, use the given Goals Worksheet to create SPECIFIC and MEASURABLE goals for each category that reflect on the given fitness test results. Ask yourself, “What are my goals (# of push-ups, weight, time for the mile run, and etcetera)?”Cardiovascular EnduranceThe ability to exercise the entire body for long periods of time. It requires a strong heart, healthy lungs, and clear blood vessels to supply the body with oxygen. Activities to improve fitness in this area include running, swimming and aerobic dance. A person should do the activity continuously for a minimum of 20 minutes within their target heart rate zone. Endurance/cardiovascular activity should be done a minimum of 3 days per week. Every other day is preferable. The mile or the pacer will measure fitness testing in this area. Muscular Strength The amount of force you can exert with your muscles. It is often measured by how much weight you can lift. People with strength have fewer problems with backaches and can carry out their daily tasks efficiently. Examples of muscular strength include: push-ups, lifting heavy weights with few repetitions, and pull-ups. Fitness testing is measured by doing push-ups. Muscular Endurance The ability to use the muscles, which are attached to the bones, many times without getting tired. People with good muscular endurance are likely to have better posture, have fewer back problems, and resist fatigue better than people who lack muscular endurance. You can improve muscular endurance by lifting weights with many repetitions or doing sit-ups. Measuring the number of sit-ups done correctly is used for fitness testing. FlexibilityThe ability to use your joints fully. You are flexible when the muscles are long enough and the joints are free enough to allow movement. People with good flexibility have fewer sore and injured muscles. Stretching before and after activities will help to improve flexibility. The sit-and-reach and the trunk lift are two tests used to measure flexibility. Body Composition The percentage (ratio) of body weight that is fat in comparison to other body tissue, such as bone and muscle. People who have a high percentage of fat are more likely to be ill and have a higher death rate than lean people. Exercise and eating the right foods in the proper amounts can improve body composition. Body composition can be measured using an instrument called calipers, a specialized scale, or by calculating the body mass index (BMI) which uses height and weight to determine your BMI.FITNESS TESTING GOALSDue Week 5What state of Fitness do you want to have? What are you working toward?RESTINGHEART RATE________ BPM1-MILEWALK/JOGMinutes: Seconds________________EXERCISE HEART RATE_____________ BPMMUSCULAR STRENGTH AND ENDURANCEPush-Up TestPush-ups:______FLEXIBILITYSit-and-ReachCentimeters:______BODY COMPOSITIONMeasurements**See chart for description of exact body locations!Chest: _________Right Arm:_________Left Arm:_________Stomach:_________Hips:_________Right Leg:_________Left Leg: _________Weight: __________CARDIOVASCULARACTIVITY EXPANSIONApplying the FITT PRINCIPLESChoose ONE activity from the Cardiovascular category on your Fitness Plan Brainstorming Sheet. You need to explain how you will specifically warm-up, cool-down, progress from week 1 to week 2, and what obstacles might be in your way for each of the activities. Use the cardio example below to help you. CARDIOVASCULAR SHORT TERM GOAL: ______________________________________CARDIOVASCULAR LONG TERM GOAL: _______________________________________CARDIO ACTIVITY: ____________WARM-UP: (How are you preparing your body for this workout?) The exercise(s) that I’m doing to warm-up is: The specific muscle(s) that I will target during this workout are:Week 1 F.I.T. Frequency = ____days/week How often (days/week) are you going to do this activity? Intensity = ____-____BPM How hard? What HR range will your workout be in?Time = ____min How long? What is the total time of your workout including warm-up & cool-down?**PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING THAN WEEK 1 BY ADJUSTING ANY COMBINATION OF THE FREQUENCY, INTENSITY OR TIME.Week 2 F.I.T. Frequency = ____days/week How often (days/week) are you going to do this activity? Intensity = ____-____BPM How hard? What HR range will your workout be in?Time = ____min How long? What is the total time of your workout including warm-up & cool-down?COOL-DOWN: (how are you preparing your body to recover from this workout?) OBSTACLES: (what two variables are hindering you from completing your F.I.T. goals?)MUSCULAR STRENGTH/ENDURANCEACTIVITY EXPANSIONApplying the FITT PRINCIPLESChoose ONE activity from the Muscular Strength/Endurance category on your Fitness Plan Brainstorming Sheet. You need to explain how you will specifically warm-up, cool-down, progress from week 1 to week 2, and what obstacles might be in your way for each of the activities. Use the cardio example below to help you. MS/ME SHORT TERM GOAL:_________________________________________________MS/ME LONG TERM GOAL: _________________________________________________MS/ME ACTIVITY #1: ______________________________________________________WARM-UP: (How are you preparing your body for this workout?) The exercise(s) that I’m doing to warm-up is: The specific muscle(s) that I will target during this workout are:Week 1 F.I.T. Frequency = ____days/week How often (days/week) are you going to do this activity? Intensity = _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?Sets = ____Repetitions: ____Weight:_________Time = ____min How long? What is the total time of your workout including warm-up & cool-down?***PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING THAN WEEK 1 BY ADJUSTING ANY COMBINATION OF THE FREQUENCY, INTENSITY OR TIME.Week 2 F.I.T. Frequency = ____days/week How often (days/week) are you going to do this activity? Intensity = _____RPE How hard? What is the RPE (1-10 Scale) for this exercise?Sets = ____Repetitions: ____Weight:_________Time = ____min How long? What is the total time of your workout including warm-up & cool-down?COOL-DOWN: (how are you preparing your body to recover from this workout?) OBSTACLES: (what two variables are hindering you from completing your F.I.T. goals?)EXAMPLE GOALSEXAMPLE CARDIOVASCULAR SHORT TERM GOAL: To be able to run a mile in 7:45 by June.EXAMPLE CARDIOVASCULAR LONG TERM GOAL: To be able to run a mile in under 7:20 by September.EXAMPLE CARDIO ACTIVITY : Running/JoggingWARM-UP: (How are you preparing your body for this workout?) The exercise(s) that I’m doing to warm-up is: Stretching, lower body and upper body stretchesThe specific muscle(s) that I will target during this workout are: quadriceps, hamstrings, calves, pectorals, abdominalsWeek 1 F.I.T. Frequency = __3_days/week How often (days/week) are you going to do this activity? Intensity = __125__-__150__BPM How hard? What HR range will your workout be in?Time = _25___min How long? What is the total time of your workout including warm-up & cool-down?Week 2 F.I.T. Frequency = _3___days/week How often (days/week) are you going to do this activity? Intensity = _130___-__160__BPM How hard? What HR range will your workout be in?Time = _30___min How long? What is the total time of your workout including warm-up & cool-down?COOL-DOWN: I am going to walk for 5 minutes to lower my HR to under 100 bpm, and I’m going to do some light lower body stretches focusedOBSTACLES: Weather, motivation, partner’s scheduleEXAMPLE MS/ME SHORT TERM GOAL: To be able to do 5 pull-ups by June.EXAMPLE MS/ME LONG TERM GOAL: To be able to do 8 pull-ups by 9th Grade Fitnessgram testEXAMPLE MS/ME ACTIVITY : Pull-UpsWARM-UP: (How are you preparing your body for this workout?) The exercise(s) that I’m doing to warm-up is: Stretching upper body The specific muscle(s) that I will target during this workout are: pectorals, abdominals, biceps, triceps, lats.Week 1 F.I.T. Frequency = __3_days/week How often (days/week) are you going to do this activity? Intensity = __6___RPE How hard? What is the RPE (1-10 Scale) for this exercise?Sets = _3___Repetitions: _15___Weight: __15 lbs.___Time = __15__min How long? What is the total time of your workout including warm-up & cool-down?Week 2 F.I.T. Frequency = __3_days/week How often (days/week) are you going to do this activity? Intensity = __7___RPE How hard? What is the RPE (1-10 Scale) for this exercise?Sets = _3___Repetitions: _18___Weight: __18 lbs.___Time = __15__min How long? What is the total time of your workout including warm-up & cool-down?COOL-DOWN: I am going to focus on upper body stretches, walk on treadmill for 5 minutes.OBSTACLES: Access to gym, homeworkPART 3: PERSONAL FITNESS PLAN-Completed Week 6Before you begin your Fitness Plan outline, make sure you know and understand the following information:Warm up (at least 5 minutes BEFORE any activity)Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps them be more efficient and safer during your workout.? A warm-up before allows a gradual increase in heart rate and breathing at the start of the activity.Cool down (5 minutes AFTER any activity)Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. This means if you stop too fast, you could pass out or feel sick. A cool-down after physical activity allows a gradual decrease in heart rate at the end of the episode.center724535**NEVER STRETCH YOUR MUSCLES BEFORE YOU WARM YOUR BODY UP! It can actually DECREASE your performance ability and cause INJURY! A great time to stretch would be after your given Warm-Up routine or during the conclusion of your workout and/or Cool-Down.Sources: COPYRIGHTThis Personalized Fitness Plan is protected by copyright laws and is the copyright of?Tara Sill. The document may not be copied, reproduced, republished, uploaded, posted, broadcast or transmitted in any way. All intellectual property rights in relation to this Fitness Plan are reserved and owned by?Tara Sill. Modification of any of the materials or use of the materials for any other purpose will be a violation of copyright laws and other intellectual property rights.Additional ResourcesSkill-related fitness ()Health-related fitness ()FITT Principle ()AppsMake Me FabulousActivities for YouSense Me30-Day Fitness Challenge ................
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