End of the Year CalendarMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

APRIL28 29 30 MAY1 2

5 6 7 8 9

12 13 14 15 16

19 20 21 22 23

26 27 28 FINAL 2/7 29 FINAL 1/7 30 FINAL 4/6

JUNE 2 FINAL3/5

3 FINAL 7TH

11 PE days left including your final day Slides give you a choice of what is needed for an A or B in the class

Creating Your Own Fitness ProgramInfo for the A/B Student

Sophomore PESpring Semester II

What to Include• Have a goal• Warm up/Cool Down• Stretching• Weighted/Resistance Exercises• Cardio Exercises• Diet sheet – Nutrition MUST be part of your program

• Water• Must be at least 30 minutes

A/B

GOALS

• Overall fitness• Lose/Gain weight• Gain strength• Gain muscle• Shape/Tone/Cut

Stretching

• Done in the warm up and/or cool down phase of your program

• Does not count toward the 30 minutes of your program

RESISTENCE EXERCISES

• Free weight• Universal• Bars• Medicine Ball• Other

A/B

*MUST BE DONE AT HIGH PACED WITH REST WHEN NEEDED

Cardio Exercises

• Bike• Elliptical• Rowing Machine• Amphitheater• Run/Jog – Intervals• Jump Rope• Highly active Circuit training• Stairmaster (need okay by Thomsen)

A/B

*MUST BE DONE AT HIGH PACED WITH REST WHEN NEEDED

Working out to your Program

• 30-40 minutes in duration• Individual, partners, 3s or 4s okay but

everyone is active, no entertainment• Write down program – you may need to adjust

depending on availability of equipment• Safety First – Amphitheater checkout• Sports = Games = Sweat

A/B

Calories Burned

EXERCISE/SPORT – DURATION

CALORIES BURNED HOW DID YOU FEEL?

Walk 15 minutes 51 calories Relaxed felt ok

Run/Walk 15 minutes 120 calories Pushed too hard

Football 30 minutes 343 calories Fun – great workout

Jump Rope 5 minutes 70 calories Legs hurt – never again

Use your portfolio to keep a log of your activity and amount of calories you burned. Use iPad to check calories

A/B

NUTRITION

• Log your weekly food intake

• Extra Credit– Include calories– Total calories for day

MEAL Monday

Breakfast Oatmeal - 200Toast - 70Milk - 90

Lunch Pizza - 181Apple - 115Soda - 150

Dinner Steak - 158Potato - 120Vegetables - 45

Snack Popcorn - 130Pepsi - 150Redvines - 180

A/B

xxHEART RATE MONITORSxxNot available spring 2014

• Once a week or more• Sync 10-15 minutes before end of period!• Student responsibility to learn how it works,

ask your classmates for help• Keep it clean and put back where you got it

BOOT CAMP*• Students may run a boot camp open to all students. It must

last 30 minutes. It may include a fast paced circuit in the Fitness Room, amp stairs, field, or a mixture of exercises.

• Information of exercises must be turned into Miss Thomsen the class before the day you plan to run your boot camp for approval

• Exercises will be listed on the whiteboard on day of Boot Camp• Extra Credit for those students that want to create, lead their

own Boot Camp, as well as those who participate.

*High Paced Workout Program

A/B

SPORT ACTIVITIES

• All sports must be played in a game setting– NO STANDING and kicking or throwing ball YOU

MUST BE ACTIVE you must organize your game.• SOCCER –Must use goals• FOOTBALL – Must have cones for end zones• VOLLEYBALL – No more than 6 per team• BADMINTON – Must use net• NO SOFTBALL

A/B

The “C” Student Activities

• Walking the field all period• No planned activity, walking from one thing to

another, drinking water more than being active• Standing and occasionally tossing or hitting w/in

any sport including but not limited to:– Badminton, Football, Volleyball

• Inactivity of any other kind– Teacher Discretion

REMINDER

• Class Rules Still Apply • SAFETY!!!• Phones – only for music and Internet Fitness

Search - no texting/N in Citizenship• Teacher/TA must know where you are at all

times if you are not in the Fitness Room/Field• Water anytime• Use the Bathroom before class you cannot go to the

bathroom during class except for major emergencies*Discipline will lower your grade, discipline yourself so Miss Thomsen doesn’t have to!

SMART BIKE EXTRA CREDIT• Create an Academic Power Point for review of any of

your classes you are taking at Clark while riding the stationary bike/elipitical

• Power Point must be at least 5 minutes long• Careful planning on transition for students to have

enough time to read question and answer• Create a slide with no more than 4 multiple choice

answers• Copy slide and highlight answer for

the following slide

Where did the Industrial Revolution begin?

a) Germanyb) Englandc) Franced) Russia

The Question Slide usually has a longer transition for students to read and then think of their answer

(8-15 seconds)

Where did the Industrial Revolution begin?

a) Germany

b) Englandc) Franced) Russia

The Industrial Revolution began in England at the beginning of the 19th century.

TheThe Answer Slide has

a shorter transition 5-10 seconds

• All Smart Bike Power Points will be reviewed– Remember Presentation over Entertainment– Limit color and transition – Education is the key

• Save Power Point Presentation– to your Google Drive– Attach to your email