City of Angels School Teacher... · personal fitness program (PFP) (1) Introduction physical fitness and its benefits. ... *Remember to get credit for this course you will need to

Adv. PE 1A Student’s Instructional Guide www.cityofangelsschool.org Page 1 of 16

Assignments for Week #1 – THERE IS NO TEXTBOOK______________________________________________

CA Physical Education Content Standards; High School Course 1: 1.1, 1.9, 1.10, 1.11, 1.12, 2.1, 2.2, 2.3, 2.4, 2.5, 2.7,

2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7

Vocabulary: physical fitness flexibility

muscular endurance muscular strength

*Define all vocabulary words as body composition warm up

They relate to physical education cardiovascular endurance cool down

personal fitness program (PFP)

(1) Introduction physical fitness and its benefits.

Why is physical fitness important? What does it mean to you? There are many ways to define fitness. One

definition is that fitness is “a state of health and well being.”

Most definitions of fitness include the five components of fitness: Body composition, cardiovascular

endurance, flexibility, muscular endurance, and muscular strength. This week you will begin developing

your personal fitness plan, (PFP). Think about what physical fitness means to you as you. “Google” physical fitness. Visit no fewer than 5 websites. Write at least one paragraph, (5 sentences)

explaining what physical fitness means to you. In another paragraph give at least 6 benefits of being

physically fit. List all websites you visited.

Google “health related fitness activities.” Write one paragraph (5-7 sentences), describing health related

fitness activities.

Complete the “Exercise Readiness Survey.”

Chart activities you would enjoy participating in to improve your health-related fitness. This is the

beginning or your PFP. Have your teacher give you a copy of this so you can continue to revise.

Review the “Instructional Units and Activity Log” with your teacher. Choose one of the 4 categories

listed. Discuss with your teacher the specific activity you will do for the week. You may have to check

out a video or join a class so be sure to plan ahead. You will do this activity for 2 weeks.

(2) Physical activities unit PE activity and health-related fitness activity.

Participate in at least 30 minutes of health-related fitness activities 5 days per week. Record activities

on the “Daily Activity Log.”

Choose one of the categories from the instructional units and participate in at least 30 minutes of an

activity from that category 5 days per week. Record information on the “Daily Activity Log.” Choose

an activity that you can do for 2 weeks. At the end of the two weeks you will present to your teacher a

project that shows you are proficient in the unit. *Remember to get credit for this course you will need

to do an activity from each of the 4 units – (Aquatics, Dance, Dual Activities and Individual Activities).

City of Angels School

Adv. PE 1A Student’s Instructional Guide

Student______________________

Teacher_____________________

Beg. Date______End Date______

Final Mark_________ Credits 5

Aquatics

Do this for 2 consecutive weeks

Dual

Sports

Do this for 2 weeks

in a row

Dance

2 consecutive

weeks

Individual Sports

2 weeks consecutively




2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7

Vocabulary: cardiovascular fitness

Target heart rate or training heart rate

HDL cholesterol

LDL cholesterol

*Define all vocabulary words

as they relate to physical education

(1) What is cardiovascular/aerobic fitness?

Why is cardiovascular/aerobic fitness important? What is the cardiovascular system? Are you aerobically fit?

Some benefits of cardiovascular fitness include: strengthening the heart, boost HDL (“good”) cholesterol, and

lower blood pressure. Cardiovascular activity should be done more times per week than not, for a duration of

no less than 30 minutes per session with your heart rate at 60 – 80% of maximum.

Visit at least 5 websites defining cardiovascular fitness and its benefits. Write your definition of

cardiovascular fitness and some of the benefits. Relate cardiovascular fitness to your life and goals.

How can you benefit by participating in regular cardiovascular activities? (Minimum 3 paragraphs)

What is your resting heart rate? What is your target heart rate?

“Google/Search” goal-setting.

Write 4 personal fitness goals for this course: 2 long-term and 2 short-term. List specific things you

will do to achieve these goals Research on the internet and write an informational article on the activity you chose last week from the

“Instructional Units and Activity Log”. Your article should include rules, strategy, physical

training/conditioning recommendations and your personal review of the activity.

(2) Physical activities – Unit PE activity and health-related fitness activity.

Complete at least 30 minutes of health-related physical activity 5 days per week. Record activities on

the “Instructional Units and Activity Log.”

Participate in the same instructional unit activity as last week for at least 30 minutes per day 5 days per

week. Record on the “Daily Activity Log.” Present to your teacher a project that shows you are

proficient in the unit. *Remember to get credit for this course you will need to do an activity from each

of the 4 units.




2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7

Vocabulary: body composition

weight management

muscular fitness

(1) How is body fat related to health?

What is meant by body composition? How is a person’s weight different than his/her body fat? Look

for some consequences of overfatness. What are some activities you can do to control your body composition?

How can strength training help control body composition? Ask yourself these questions as you

research the following.

Google/Search body composition & weight management:

Write out responses to the following questions.

1. Why are height and weight charts sometimes misleading?

2. What are some possible unhealthy symptoms of excess fat?

3. Discuss some ways to maintain body composition.

Go to the website: http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm calculate and record your body

composition. Is your body composition at an appropriate percentage? If not, make adjustments to your

personal fitness plan (PFP) in order to make improvements in your body composition.

After visiting 3-5 websites; write a definition of muscular fitness. Add muscular fitness activities to

your PFP.

Review the “Instructional Units and Activity Log” with your teacher. Choose one of the 4 categories

listed. Discuss with your teacher the specific activity you will do for the week. You may have to check

out a video or join a class so be sure to plan ahead.

(2) Physical activities – Unit PE activity and health-related fitness activity.

Complete at least 30 minutes of health-related physical activity 5 days per week. Record activities on

the “Daily Activity Log.”


activity from that category 5 days per week. Record information on the “Daily Activity Log.” Choose

an activity that you can do for 2 weeks. At the end of the two weeks you will present to your teacher a

project that shows you are proficient in the unit. *Remember to get credit for this course you will need

to do an activity from each of the 4 units.

What muscles is each of these exercises strengthening?

Muscle

strength Muscle endurance

Muscle endurance &

cardio – if done for

30 minutes.

http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm




2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7

Vocabulary: overload principle

Progression training

specificity

(1) What is the FIT or FITT Formula?

Why do you think the principle of progression is important? What is the overload principle? How do these

fitness principles contribute to physical fitness? What are some benefits of flexibility exercises? Think about

how you can adjust your personal fitness plan to incorporate all of these principles. Make changes in your

plan, incorporating what you have learned that will help you attain your physical fitness goals. (Goals may be

revised as you learn more).

“Google/Search” “Principles of Training”

How can you revise your PFP to implement these principles into your routine? How will this help you

in achieving your goals?

Research on the internet and or at the library the benefits of walking. Write a 3-5 paragraph paper

talking about what it means to have a physically active lifestyle. Your paper should address components

of wellness, healthy lifestyle habits, and how your lifestyle stacks up.

Review what you know about cardiovascular fitness, body composition, muscular fitness and principles

of training. Write down three goals you would like to achieve through exercise. Be sure to note if they

are long term or short term goals. (Short term=can be reached by the end of this course).

Research on the internet and write an informational article on the activity you chose last week from the



(2) Physical activities Unit PE activity and health-related fitness activity.

Complete at least 30 minutes of health-related physical activity 4 days per week. A total of 5 hours

must be done for the entire week. Record activities on the “Instructional Units and Activity Log.”


week. Record on the “Instructional Units and Activity Log.” Present to your teacher a project that

shows you are proficient in the unit. *Remember to get credit for this course you will need to do an

activity from each of the 4 units.




2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7

Vocabulary: static stretching

(1) How can you improve your wellness?

What is wellness? Think about your wellness and lifestyle as you read. Incorporating a physically active

lifestyle can improve your quality of life greatly. But, you may feel this would require you to make too many

drastic changes in your life. Remember every little bit counts. For instance, make a decision to walk more

everyday. Then begin walking one extra block per day. Increase your walking each week. What do you

notice about how you feel? Can you see any changes in your body? If you can, what are they?

Google/Search “Flexibility”

Go to google on the internet; type in static stretching. Review 3 websites defining static stretching.

Describe static stretching in a paragraph using your own words. List some stretches you think will help

you improve your fitness. Describe what muscles you are stretching and how the exercises will help

you.


Complete at least 30 minutes of health-related activity 5 days per week. Record activities on the

“Instructional Units and Activity Log.”


activity from that category 5 days per week. Record information on the “Instructional Units and

Activity Log.” Choose an activity that you can do for 2 weeks. At the end of the two weeks you will

present to your teacher a project that shows you are proficient in the unit. *Remember to get credit for

this course you will need to do an activity from each of the 4 units.

What muscles is each of these characters stretching?




2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7

(1) How nutritious is your diet?

Why is eating a balanced, nutritious diet important? What is healthy eating?

Visit the following website: https://www.hhs.gov/fitness/eat-healthy/importance Write 2 paragraphs,

addressing the following issue.

1. Describe two days of menus eating a balanced, healthy, nutritious diet.

Continue to make revisions to your Personal Fitness Plan. Changes should be based on additional

information you have learned, your goals and physical activities you enjoy participating in. Your plan

should include the following components; cardiovascular, flexibility, and muscular endurance and

strength.

Research on the internet and write an informational article on the activity you chose last week from the




Complete at least 30 minutes of health-related activity 5 days per week. Record activities on the “Daily

Activity Log.”


week. Present to your teacher a project that shows you are proficient in the unit. *Remember to get

credit for this course you will need to do an activity from each of the 4 units.

https://www.hhs.gov/fitness/eat-healthy/importance




2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7

Vocabulary:

(1) What techniques do you use to de-stress?

Think of the things in your life that cause you stress. What physical reactions do you have to stress? Describe

the mental/emotional changes you go through when stressed.

Write a paragraph discussing the things that make you feel stressed. Answer these questions in your

paragraph; How do you deal with stress? Discuss other healthy ways you can deal with stress. What

are some positive coping strategies you can begin to use now?

Spend time this week refining your personal fitness plan. Be sure you include all components of

physical fitness in your plan. Your plan should include activities you enjoy and have a variety of

options in case of bad weather, or other conflicts. Visit personal fitness plan websites to get ideas.


Complete at least 30 minutes of health-related activity 5 days per week. Record activities on the “Daily

Activity Log.”




present to your teacher a project that shows you are proficient in the category. *Remember to get credit

for this course you will need to do an activity from each of the 4 categories.

Have fun!




2.9, 2.10, 2.11, 3.1, 3.3, 3.4, 3.5, 3.7

Vocabulary:

Aquatics

Research the benefits of swimming. Write about at least five benefits of swimming. Discuss the four different

strokes in swimming.

Think of all of the activities you have participated in for this PE course. Which of the activities were

health-related physical fitness activities? Did you enjoy them enough to add them to your personal fitness

plan?

Research on the internet and write an informational article on the activity you chose for the week.

(Different than last week). Your article should include rules, strategy, physical training/conditioning

recommendations and your personal review of the activity.

Review your personal fitness plan. Do you have all components of physical fitness in your plan? What

health-related physical fitness areas do you need to improve? Have you taken this into consideration in

your PFP? Revise your personal fitness plan. Be sure to include all fitness components. Turn in the

final revision to your teacher. *Remember, you have been working on this for the entire course, so

this should be a final well thought out product.

(2) Physical activities fitness post test, unit PE activity and fitness activity.

Complete at least 30 minutes of health-related physical activities for each day of the school week.

Record activities on the “Physical Education Fitness Log.”




present to your teacher a project that shows you are proficient in the category. *Remember to get credit

for this course you will need to do an activity from each of the 4 units.

Have fun!


Instructional Units and Daily Activity Log

Name______________________ Date____________________

You will spend two weeks on this activity. You must complete time requirements

before starting a new activity (5-10 hours).

Check only one activity Advanced PE 1A/1B

Aquatics _____ Rhythms/Dance _____ Individual ______ Dual _____

Day Activity Time Example 9/4/19 First I did a 500 meter warm up by swimming slowly freestyle. Then I swam 16

lengths of the pool; 8 freestyle, 4 backstroke, 4 breaststroke; I stretched my triceps,

hamstrings and quadriceps. I did a cool down by swimming slowly for 200 meters

backstroke.

45 minutes

*Plan on using several lines for each daily entry.

Reflection: Example: My heart rate was 135 bpm , and I felt very tired after completing the swim.

All of the above recorded information is correct; Parent Signature________________________Date___________



Name______________________ Date____________________








backstroke.

45 minutes



All of the above information is correct: Parent Signature ______________________________Date____________



Name______________________ Date____________________








backstroke.

45 minutes



All of the above information is correct: Parent Signature _____________________________Date______________



Name______________________ Date____________________








backstroke.

45 minutes



All of the above information is correct: Parent Signature _____________________________Date______________


Exercise Readiness Survey Student Name: DOB:

Age: Phone:

1. Has your doctor ever said that you should limit your physical activity?______________________

Why?________________________________________________________________________

2. Do you experience any kind of pain when you do physical activity?_________________________

If yes, what is your doctors’ recommendation?_____________________________________

3. Do you ever feel faint or dizzy and lose your balance?__________________________________

4. Do you have any injury or other physical condition that may get worse with physical activity?_____

Describe_____________________________________________________________________

5. Are you pregnant?_____________________

6. Are you diabetic?______________________

7. Do you know any other reason you should not exercise or increase your physical activity?________

Describe_____________________________________________________________________

8. Are there any other reasons/medical conditions not mentioned here that we should know about

that might forbid you from becoming more physically active?_______________________________

Describe_____________________________________________________________________

9. Are you accustomed to vigorous exercise? Yes No

10. Are you taking medication? Yes No

If yes, what is it for?_________________________

Possible side effects?_________________________

11. Do you smoke? Yes No

How many cigarettes per day?__________ How long have you smoked?___________

Setting goals is one way to stick to a program. Please list at least 2 short-term and 2 long-term goals

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

12. Circle the statement that best describes your present status.

A. I currently do not exercise.

B. I currently do some exercise, but not regularly.

C. I currently exercise regularly, but have just begun within the last 6 months.

D. I currently exercise regularly, and have done so for longer than 6 months.

Describe your exercise program____________________________________________________

____________________________________________________________________________

____________________________________________________________________________

13. How would you rate your overall physical health? (Circle one)

Poor Fair Good Excellent


Please rate (circle) yourself on a scale of 1 – 5 (1 = strongly disagree, 5 = strongly agree).

14. I get 30 minutes of aerobic activity most days of the week.

1 2 3 4 5

15. I motivate myself to exercise; I do not need someone else to keep me motivated.

1 2 3 4 5

16. I enjoy physical exertion whether I am working around the house or exercising.

1 2 3 4 5

17. Stretching is part of my exercise routine.

1 2 3 4 5

18. Strength training is part of my routine.

1 2 3 4 5

19. I pay attention to my physical health by working to develop positive health habits.

1 2 3 4 5

20. I can exercise without pain.

1 2 3 4 5

21. Please rate yourself on a scale of 1 – 5 (1 = lowest value, 5 = highest value)

Daily stress level 1 2 3 4 5

Competitive personality 1 2 3 4 5

Aerobic fitness level 1 2 3 4 5

Muscular level 1 2 3 4 5

Flexibility level 1 2 3 4 5

22. Check the description below that best describes your diet.

_____High fat, high sodium, low fruits and vegetables.

_____Moderate fat, moderate sodium, moderate fruits and vegetables.

_____Low fat, low sodium, high fruits and vegetables.

_____Calorie restrictive

_____Other:_____________________________________________________________

_______________________________________________________________________

Student Signature________________________________________Date___________________

Parent Signature_________________________________________Date___________________

Emergency Contact:

Name__________________________________________________Relationship_____________

Address___________________________________________Phone_______________________

City_______________________________________State__________Zip Code_____________


Calculating Training Heart Rate Zone

Name__________________________ Date___________________

Definitions:

1. Maximum Heart Rate MHR -

2. Training Heart Rate Zone TZ -

3. Beats Per Minute bpm -

Follow these steps to determine your MHR and TZ:

1. 220 minus your age equals MHR: 220 - _____ = _____ bpm

2. Calculate 60% of MHR (lower limit of TZ). Multiply your MHR by .6

MHR __________ X .6 = __________ bpm

3. Calculate 80% of MHR (higher limit of TZ). Multiply your MHR by .8

MHR __________ X .8 = __________bpm

4. Your Training Heart Rate Zone (TZ) is _____bpm to _____bpm step 2 step 3


Personal Fitness Plan Activities

Cardiovascular Flexibility Muscle Endurance Muscle Strength

Write down all physical activities you would like to do. Be sure

to put them in the appropriate box. Some may belong in more

than one box. (i.e., swimming = cardiovascular, flexibility-upper

body, and muscle endurance).

This is the prewrite for your Personal Fitness Plan (PFP)

Documents

City of Angels School Teacher... · personal fitness program (PFP) (1) Introduction physical fitness and its benefits. ... *Remember to get credit for this course you will need to