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.

 

Boys Mile Times

 

 

 

Girls Mile Times

 

 

Time

Points

Grade

 

Time

Points

Grade

7:00

10

A

 

7:50

10

A

7:01-7:30

9

A-

 

7:51-8:20

9

A-

7:31-8:30

8

B

 

8:21-8:50

8

B

8:31-9:30

7

C

 

8:51-9:30

7

C

9:31-10:00

6

D

 

9:31-10:00

6

D

10:00+

0

F

 

10:00+

0

F

 

 

 

 

 

 

 

Boys/Girls Sustained Sit-up

 

 

 

 

 

 

Time

Points

Grade

 

 

 

 

1:45

10

A

 

 

 

 

1:44-1:30

9

A-

 

 

 

 

1:29-1:20

8

B

 

 

 

 

1:19-50 sec.

7

C

 

 

 

 

49-30 sec.

6

D

 

 

 

 

29-0 sec.

0

F

 

 

 

 

 

 

 

 

 

 

 

Boys Push-ups

 

 

 

Girls Push-ups

 

 

#

Points

Grade

 

#

Points

Grade

40

10

A

 

20

10

A

35-39

9

A-

 

19-15

9

A-

29-34

8

B

 

14-10

8

B

15-28

7

C

 

9-6

7

C

8-14

6

D

 

5-2

6

D

7-0

0

F

 

1-0

0

F

 

 

 

 

 

 

 

Boys Power Index

 

 

 

Girls Power Index

 

 

Index

Points

Grade

 

Index

Points

Grade

600-500

10

A

 

400-350

10

A

499-450

9

A-

 

349-300

9

A-

449-400

8

B

 

299-250

8

B

399-350

7

C

 

249-200

7

C

349-300

6

D

 

199-150

6

D

299-0

0

F

 

149-0

0

F

 

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.