Total
Fitness
Blaine High School Physical
Education
In alignment with the Washington State Essential Academic Learning Requirements
General Training Principles:
Frequency: How many times per week you work
Intensity: Percentage of maximum heart rate you perform exercise
Duration: How much time you expend in a given workout (minutes)
FID Formula: You can achieve similar effects with a Lower Intensity/ Longer Duration workout as a Higher Intensity/ Shorter Duration workout if the energy expenditures are similar Moderate Intensity is considered healthiest for most people
Specificity: Choosing the appropriate exercise for the desired results
Progressive Overload: Increasing frequency, intensity, and duration for improved physical performance
Reversibility: After building to a certain level of fitness, any interval of time without exercise results in some loss of fitness level
Rest and Recovery: Proper intervals of rest between sets, between workouts for healthy recovery of muscle fiber
Diminishing Returns: It is possible with inappropriate training to plateau with no improvement regardless of effort
Phases of Workout: Warm up, workout, cool down
Areas of Total Fitness:
Flexibility
What: Ability of joints to move freely through the entire range of motion
Why: Improve overall quality of life by: á Facilitates and develops motor skills á Improves posture which aids all body systems function á Prevents injury á Provides physical and mental relaxation
How: Muscular and joint stretching exercises
Muscular Strength and Endurance
What: Ability of muscles and bones to move, lift, pull, push, and carry safely over time
Why: Improve overall quality of life by:
á
Improves posture
á Prevents injury á Stimulates metabolism á Improves physical performance á Improves self-esteem
How: Resistance with weights, Resistance without weights, Plyometrics, Tae Bo, Pilates, Yoga
*Tone = Light weight or no weight and lots of repetitions *Endurance = moderate weight and moderate repetitions *Strength, Bulk = heavy weight and fewer repetitions
Fact: Muscles work in pairs and exercises must follow this fact i.e. bicep/triceps, hamstrings/quads, pectoralisÕ/lats and traps
Cardiovascular Strength and Endurance
What: Ability of heart, lungs, and blood vessels to deliver oxygen and nutrients to all essential areas of the body efficiently
Why: Improve overall quality of life by: á Strengthens heart muscle as well as other smooth muscle fiber as seen by lower resting heart rate and improved body system function á Reduces fat and helps maintain ideal body weight á Reduces atherosclerosis in blood vessels to help prevent heart disease á Reduces effects of physical and emotional stress á Improves self-esteem
How: Aerobic exercise Ð 30-40 minutes continuous exercise at target heart rate 3-5 times per week Target heart rate = 220 Ð age = MAX x .60-.80 Examples Ð Step aerobics, running, cycling, swimming, soccer, basketball, dancing, skatingÉ
Lifetime Activity:
What: Applying movement principles and skills
to complex activities
Why: To maintain a physically active lifestyle and to promote Total Fitness
How: Basketball, soccer, tennis, racquetball, swimming, golf, bowling, walking, softballÉ
Total Fitness will improve
the overall quality of life by establishing a physically active lifestyle in
areas of sport, fitness, dance, leisure, and employment as well as improving
personal safety, and mental wellness. All Total Fitness principles and safety issues transfer to everyday life
as well as employment situations.
Blaine High School
Physical Education
Department
Assessment
Criteria
Daily Assessment Ð (70% of total grade per term) each day a student has the opportunity to earn a certain amount of points determined by each instructor. The points break down to being on time, wearing proper PE clothing, effort, and attitude.
Fitness Component Ð (30% of total grade per term). Students must meet the minimum fitness standards (listed below) to receive a passing grade for the Fitness Component of the class. [Students with communicated extenuating circumstances will be acknowledged and appropriate accommodations made]. These minimums will convert into a C grade using a 1 Ð 10 scale. Fitness testing will occur once per month. Criteria for an A and B are listed below. All Fitness Component information can be found on the high school website under Course Offerings Ð PE Department Ð Total Fitness Component.
In either the daily assessment or fitness component the instructor may choose to use a variety of assessments to determine skill and cognitive competency. Assessments may include written quizzes, oral evaluations, student self-assessments, or Power Index tests. These assessments would be scored on a point scale and added to the overall point schemata for that assessment category.
Students have the opportunity to make up lost points at the instructorÕs discretion and guidelines. If you get to the above mentioned cut-off points you can make up points but with a C grade at the highest grade possibly earned.
Injury/Illness:
If a student is present but injured or ill and unable to
participate they earn no points for the day but are excused with parent note and can make those points up. After 3 days in succession the student will then be required to bring a doctorÕs
note to be excused and still have the opportunity to make up the lost
points.
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