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My Fitfolio
8th Grade Male
What does fitness mean to me?
Name ________________________
Period _____
1
National Standards for K-12 Physical Education
THE GOAL
THE STANDARDS
The goal of physical education is to develop
physically literate individuals who have the
knowledge, skills and confidence to enjoy a
lifetime of healthful physical activity.
Standard 1. The physically literate individual demonstrates
competency in a variety of motor skills and movement patterns.
Standard 2. The physically literate individual applies knowledge of
concepts, principles, strategies and tactics related to movement and
To pursue a lifetime of healthful physical activity, performance.
a physically literate individual:
3. The physically literate individual demonstrate the
• Has learned the skills necessary to participate Standard
knowledge and skills to achieve and maintain a health-enhancing
in a variety of physical activities.
level of physical activity and fitness.
• Knows the implications and the benefits of
Standard 4. The physically literate individual exhibits responsible
involvement in various types of physical
personal and social behavior that respects self and others.
activities.
• Participates regularly in physical activity.
• Is physically fit.
• Values physical activity and its contributions
Standard 5. The physically literate individual recognizes the value of
physical activity for health, enjoyment, challenge, self-expression,
and/or social interaction.
to a healthy lifestyle.
Cardiorespiratory
Endurance
Flexibility
Muscular
Endurance
Muscular Strength
Body Composition
• 3-5 times/week
• daily
• warmup
• cool down
• daily for some muscle
groups
• 3-4 times/week
• 3 times/week
• different muscle
groups
• daily exercise
• healthy eating
• 60-90% of max heart
rate
• hold 15-30
seconds
• total body
• 1-3 reps
•
•
•
•
•
•
•
•
•
• light to moderate
T
• 15-60 min of continuous
exercise
• 10-20 minutes
• 30-60 minutes
• progressive
• 15-60 minutes
• progressive
• 30-60 minutes
• progressive
T
• large muscle groups
• continual rhythmic
• running, cycling,
swimming
• games
• static stretch
• controlled
dynamic
stretch
• resistance training
• body weight
• circuit training
• resistance training
• aerobic activity
• walking, running,
cycling, swimming
F
I
15 reps
50% max reps
body weight
1-3 sets
8-12 exercises
70-90% of 1 rep max
1-4 sets
8-12 reps
8-12 exercises
5 Components to Physical Fitness
Cardio Respiratory Fitness Cardiorespiratory ability is the capacity of the heart, lungs, and blood vessels to supply oxygen and
nutrients to the muscles for a sustained period.
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Muscular strength and endurance is the ability of certain muscle groups to generate force. muscular
strength is the maximum amount of force generated by muscle groups.
Muscular endurance is the capacity of muscles to sustain forces for prolonged periods.
Flexibility is the capacity of a joint to move freely throughout a full range of motion.
Body Composition is a measure of the amount of lean and fat mass found in the human body.
2
Fitness Chart
Test
Pre
Test
VO2max
Level
HP
GF
MF
LF
HP
GF
MF
LF
HP
GF
MF
LF
HP
GF
MF
Situps
Mid
Test
VO2max
Level
HP
GF
MF
LF
HP
GF
MF
LF
HP
GF
MF
LF
HP
GF
LF
MF
HP
GF
Muscular
Strength
MF
Pushups
Post
Test
VO2max
Level
HP
GF
MF
LF
HP
GF
MF
LF
HP
GF
MF
LF
HP
GF
LF
MF
LF
HP
GF
HP
GF
LF
MF
LF
MF
LF
HP
GF
HP
GF
HP
GF
Muscular
Strength&Endurance
MF
LF
MF
LF
MF
LF
Sit & Reach
HP
GF
HP
GF
HP
GF
MF
LF
MF
LF
MF
LF
VL
HF
HP
GF
VL
HF
NI
HR
MF
LF
NI
HR
Mile Run
Cardiovascular
Fitness
Time
VO2max
Pacer Test
Cardiovascular
Fitness
Flexibility
BMI
Body Composition
#
Time
VO2max
#
Time
VO2max
#
Goal
Chart Completion
Student______________________ Coach __________________________
3
Fitness Goal
Identify your strength and weakness using a minimum of 2-3 complete sentences.
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
After identifying your weakness, what is your action plan to improve that specific test?
Frequency_________________________________
Time_____________________________________
Intensity___________________________________
Type_____________________________________
S.M.A.R.T Fitness Goal
Specific
What do you
specifically want
to accomplish?
What is your
ultimate fitness
goal?
Measurable
How can you
measure your
progress over
time?
Attainable
Is this something
that is realistic for
you to achieve?
Relevant
How is this
relevant to your
fitness training?
Time Bound
When do you want
to achieve you
goal?
By end of
semester
Student ______________________________ Coach ______________________________
2
Using the F.I.T.T. Principle write about how you will achieve your goal. Use at least 2 complete and descriptive
sentences. (You may use the back if you need to write more)
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
Goal Review
Mid Semester
1. Am I still working to achieve my goal?
2. Is it still a realistic goal?
3. What do I need to do to make sure I can accomplish my goal?
4. If you already accomplished your goal what is your next goal to reach by the end of the semester?
End of the Semester
1. Did you achieve your ultimate overall goal?
2. Why do you think that is?
3. If you answered no, what would you do differently next time to make sure you achieve your goal?
4. If you answered yes, what is your next fitness goal you would like to accomplish?
2
Calculating BMI
BMI = (Weight / (Height x Height)) x 703
Coach Initials ______
Pre Test
1. Height (inches) _________ X Height (inches) __________ = ____________
2. Weight (lbs) ___________ / ANSWER #1 _______________ = ____________
3. ANSWER #2 ____________ X 703 = __________________
Coach Initials ______
Post Test
1. Height (inches) _________ X Height (inches) __________ = ____________
2. Weight (lbs) ___________ / ANSWER #1 _______________ = ____________
3. ANSWER #2 ____________ X 703 = __________________
Body mass index is a calculation that uses your height and weight to estimate how much body fat you
have. Too much body fat is a problem because it can lead to illnesses and other health problems.
BMI, although not a perfect method for judging someone's weight, is often a good way to check on how
a kid is growing.
BMI has been used for over 100 years in population studies, by doctors, personal trainers, and other
health care professionals, when deciding whether their patients are overweight. However, BMI has one
important flaw - it does not measure your overall fat or lean tissue (muscle) content.
We would all love to be told clearly how much we should weigh and how to calculate this ourselves.
Unfortunately, your ideal weight is not a black and white formula.
You cannot simply calculate your healthy weight from a general source - it depends on several factors,
including your overall general health, height, muscle-fat-ratio, bone density, body type, sex, and age.
Working out your BMI may give people a rough idea of how much they should weigh, but it really is a
flawed formula. BMI is useful when studying large populations, but not for individuals.
3
Physical Fitness Levels for 8th Grade
VO2Max
Boys
Girls
BMI
Boys
Girls
High Performance
45.5+
42.4+
Very Lean
16/under
15.8/under
Good Fitness
42.5 - 45.4 39.4 - 42.3
Healthy Fitness
16.1 -22.1 22.8-15.9
Marginal Fitness
39.7 - 42.4 36.4 - 39.3
Needs Improvement
22.2 -24.4 22.9-24.5
Low Fitness
39.6/under 36.3/under
High Risk
24.5+
24.6+
Push-ups (max reps)
Boys
Girls
Sit-ups (1 min)
Boys
Girls
High Performance
39+
21+
High Performance
53+
46+
Good Fitness
28-38
14-20
Good Fitness
39-52
33-45
Marginal Fitness
15-27
9-13
Marginal Fitness
23-38
19-32
Low Fitness
14/under
8/under
Low Fitness
22/under
18/under
Sit & Reach (cm)
Boys
Girls
Mile Run
Boys
Girls
High Performance
33+
38+
High Performance
6:50/under
8:15/under
Good Fitness
25-32
30-37
Good Fitness
6:51-8:15
8:16-9:30
Marginal Fitness
17-24
21-29
Marginal Fitness
8:16-10:00
9:31-10:30
Low Fitness
16/under
20/under
Low Fitness
10:01/over
10:31/over
Pacer
Boys
Girls
High Performance
83+
51+
Good Fitness
63-82
37-50
Marginal Fitness
42-62
23-36
Low Fitness
41/under
22/under
4
Mile Run VO2 Max
First you need to know your weight in kg
Weight in lbs _____________ / 2.2 = Weight in kg ________________
VO2Max Mile Run Pre Test
Coach Initials _____
1. 0.1636 x weight in kg __________ = _____________
2. 1.438 x mile time ____________ = ____________
3. 0.1928 x heart rate bpm ____________= _____________
V02Max (for males) = 108.844 - answer to #1 – answer to #2 – answer to #3
VO2Max = 108.844 - ______________ - _______________ - ______________ = ______________
Circle Your Fitness level (pg. 7) High Performance Good Fitness Marginal Fitness Low Fitness
VO2Max Mile Run Mid Test
Coach Initials _____
1. 0.1636 x weight in kg __________ = _____________
2. 1.438 x mile time in decimal form ____________ = ____________
3. 0.1928x heart rate beats per minute ____________= _____________
V02Max (for males) = 108.844 - answer to #1 – answer to #2 – answer to #3
VO2Max = 108.844 - ______________ - _______________ - ______________ = ______________
Circle Your Fitness level (pg. 7) High Performance Good Fitness Marginal Fitness Low Fitness
VO2Max Mile Run Post Test
Coach Initials _____
1. 0.1636 x weight in kg __________ = _____________
2. 1.438 x mile time in decimal form ____________ = ____________
3. 0.1928 x heart rate beats per minute ____________= _____________
V02Max (for males) = 108.844 - answer to #1 – answer to #2 – answer to #3
VO2Max = 108.844 - ______________ - _______________ - ______________ = ______________
Circle Your Fitness level (pg. 7) High Performance Good Fitness Marginal Fitness Low Fitness
5
Pacer Test VO2Max
VO2Max PACER Pre Test
1.
Coach Initials ______
0.49 x # completed ____________ = _______________
2. # completed _____________ x # completed ____________ = ______________
3. 0.0029 x answer
#2 _______________ = _______________
4. 0.62 x BMI ______________ = _________________
5. Age___________ x Gender (0 for male and 1 for female) = ________________
6. 0.35 x answer
#5 ________________ = ___________________
VO2Max = 41.77 + answer
#1 – answer #3 – answer #4 + answer #6
VO2Max = 41.77 + ___________ - ___________ - __________ + __________ = ____________
Circle Your Fitness Level (pg. 7) High Performance
Good Fitness
VO2Max PACER Mid Test
1.
Marginal Fitness
Low Fitness
Coach Initials ______
0.49 x # completed ____________ = _______________
2. # completed _____________ x # completed ____________ = ______________
3. 0.0029 x answer
#2 _______________ = _______________
4. 0.62 x BMI ______________ = _________________
5. Age___________ x Gender (0 for male and 1 for female) = ________________
6. 0.35 x answer
#5 ________________ = ___________________
VO2Max = 41.77 + answer
#1 – answer #3 – answer #4 + answer #6
VO2Max = 41.77 + ___________ - ___________ - __________ + __________ = ____________
Circle Your Fitness Level (pg. 7) High Performance
Good Fitness
Marginal Fitness
VO2Max PACER Post Test
1.
Low Fitness
Coach Initials ______
0.49 x # completed ____________ = _______________
2. # completed _____________ x # completed ____________ = ______________
3. 0.0029 x answer
#2 _______________ = _______________
4. 0.62 x BMI ______________ = _________________
5. Age___________ x Gender (0 for male and 1 for female) = ________________
6. 0.35 x answer
#5 ________________ = ___________________
VO2Max = 41.77 + answer
#1 – answer #3 – answer #4 + answer #6
VO2Max = 41.77 + ___________ - ___________ - __________ + __________ = ____________
Circle Your Fitness Level (pg. 7) High Performance
Good Fitness
Terms to Know Concerning Fitness
6
Marginal Fitness
Low Fitness
Directions: Match the right terms with correct statements
A. Heart Rate
B. Aerobic Exercise
C. THR
____ 1. How often a person exercises.
____ 2. The ratio of fat weight to lean weight in the body.
D. Overload
E. Frequency
____ 3. The rate at which the body burns calories.
F. Resting HR
____ 4. Number of heart beats per minute.
G. Progression
____ 5. Doing more work that the body is used to.
H. Reversibility
____ 6. The most desirable rate at which the heart should
be beating during aerobic exercise.
I. Specificity
____ 7. Loss of endurance because of inactivity.
K. Body Composition
____ 8. How long a person exercises.
L. Intensity
____ 9. Gradually increasing workload.
M. Duration
J. Metabolism
N. Anaerobic Exercise
____ 10. Training that is specific to activity.
O. Cardiovascular Endurance
____ 11. How hard the body is working.
____ 12. Activities which require the body to use oxygen.
____ 13. A measure of the heart rate following a period
of inactivity.
____ 14. Activities which require little or no oxygen.
____ 15. How hard, how long, and how efficient the heart
can work.
7
Directions: Below is a list of related words from the given topic.
Circle the word that DOES NOT belong within the category.
Fitness
Cardiovascular Endurance
Cardiovascular endurance
Flexibility
Muscular Strength and Endurance
Aerobic
Basketball
Rope Jumping
Lifting weights
Swimming Laps
Flexibility
Muscular Strength & Endurance
Joints
Range of Motion
Bounce
Stretch
Weight Training
Calisthenics
Aerobic Dance
Push-ups
Frequency
Intensity
Running 5 MPH
Weekly
Monthly
Daily
Increased strenuous
3 times a week
Jogging versus walking
Running 6 MPH
Duration
Aerobic
1 hour
30 minutes
Twice a day
Length of time
Hiking to the top of the mountain
Sprinter bursting across the finish line
Swimming until you reach the far end
Pedaling your bike until you are home
Anaerobic
Jump of a basketball player
Slam of a tennis serve
Running on an endless beach
Weight lifters heave of the barbells
8
The Truth About the Benefits of Aerobic Exercise
Directions: Fill in the blanks to complete the story.
Ana is a junior high student who recently has been having some trouble with many aspects of her life.
One day, she was in her P.E. class doing a fitness packet. The packet showed her that just by doing
_________________ exercise she can improve her ___________________ system, which will help
improve her life in so many ways she never imagined. Ana already knew some of the benefits of
aerobic exercise. For example, _______________ control. Ana already knew those who exercise
weigh less. She also knew some other health benefits such as, exercise lowers your
_______________ _______________ and _______________ levels. This will help her lower her risk
of _________________ disease. She learned some new things about aerobic exercise that will help
with some of the problems in her life. Ana has been staying up late and has a hard time falling asleep.
She learned that aerobic exercise helps you _______________ _______________. Ana often finds
herself comparing herself to others around school and people she sees on TV wishing she could look
like them. Ana learned that exercise will also improve her _________________ which helps improve
her _____________ _______________. Another benefit that aerobic exercise would bring to Ana
has to do with her school. She learned that exercise increases your ____________________ in
school work. This is great because Ana often stress over doing well in school. She wants to be a
good student, and now she knows if she exercises, it will give her more energy to be able to get her
work done and not stress about school work. Not only will it help improve her school work but she
won’t stress about it as much, because exercise helps _______________ and ______________
stress. Ana is so excited because she can have more _________________ in her life just by doing
aerobic exercise. Now that Ana knows the benefits of aerobic exercise, she cannot wait to start
improving her cardiovascular fitness. But in order to see the benefits, she has to do it at least
_____________ to ______________ times a week. The exercise has to be continuous for
_____________ to ______________ minutes at _____________ to _____________ percentage of
her maximum heart rate.
9
The Truth About Body Composition
Directions: Fill in the blanks with the correct answer(s).
1. A female is considered over fat when her body fat percentage is ________________.
2. A male is considered obese when his body fat percentage is ________________.
3. Being overweight means weighing more than most people your _______________,
_____________, and _______________.
4. A female is considered at her ideal body weight when her body fat percentage is at
_______________.
5. A male is considered at his ideal body weight when his body fat percentage is at
_______________.
Short Answer
1. List five reasons why a person might be worried about being over fat?
A.
B.
C.
D.
E.
2. List the top four reasons why a person might be overweight and over fat?
A.
B.
C.
D.
3. List six guidelines someone might use when trying to control their weight?
A.
B.
C.
D.
E.
F.
10
F.I.T.T. Principle
Come up with a fitness plan using the F.I.T.T. Principle for one of the components of fitness. It must
be different then the example on pg #2
Component of Fitness
_______________________________________
F
I
T
T
Target Heart Rate
1. 220 - age ________ = ______________
2. Answer #1___________ - resting heart rate ____________ = _______________
3. Answer #2 __________ x .70 = _____________
4. Answer #3 __________ + resting heart rate ____________ = _______________
Target Heart Rate ____________________ (answer to #4)
Resting Heart Rate ___________________
11