In the ZONE!. Expectations Everyone must change up for class Must change in locker rooms in 6-8 minutes You must change into different clothing. You must.
Post on 27-Dec-2015
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Expectations• Everyone must change up for class• Must change in locker rooms in 6-8 minutes• You must change into different clothing.• You must wear sneakers• All belongings stay in locker room.• Must attend and participate in class.• Must demonstrate appropriate behavior and
respect for others as well as equipment.
The“New PE” Everyone - • 25 minute cardio segment with a heart
monitor each class period
• 25 minute selection segment
• Selection choices will rotate every two weeks
Why the New PE?
EVERYBODY gets into the their ”ZONE” EVERYDAY!
Everybody can choose an activity they want
Selections• Weight training
• Ropes course climbing
• Adventure games
• Circuit workout
• Group exercise class
• Sports Hockey Flag football Basketball Volleyball Ultimate frisbee Softball Kickball Soccer
Selections will be based on class size and students’ interests.
Benefits of Being in your Zone
Increases metabolism, burns calories
Strengthens bones and muscles
Reduces chances of getting cardiovascular diseases
Lowers blood pressure
Decreases stress level
Increases energyImproves sleep
Elevates self esteem
F.I.T.T• Frequency- How often you exercise 3
days a week • Intensity- How hard you exercise 60 -
85% of your max heart rate• Time- How long you exercise 30 Minutes • Type- Kind of exercise (weight training,
cardiovascular, stretching)
5 Health Components of Physical Fitness
1. Body Composition
2. Flexibility
3. Muscular Strength
4. Muscular Endurance
5. Cardiovascular Endurance
Body Composition The ratio of body fat to lean body tissue
Body Fat percentages
Classification Female Male
Very Lean <13% <8%
Optimal Body Fat Zone 15-25% 10-20%
Healthy Fitness Zone 17-32% 12-25%
Needs Improvement >32% >25%
FlexibilityThe ability to move a joint in full range of motion
Stretches to improve flexibilityV- stretchStanding Quad StretchStanding Hamstring stretchTrunk StretchButterfly stretchSit n reach stretchStanding calf stretch
Stretches should be held for 10-20 seconds
Muscular Strength & Muscular Endurance
Muscular Strength = High weight & low reps
Muscular Endurance = Low weight & high reps
Cardiovascular EnduranceThe ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body’s tissue during long periods of vigorous activity
Aerobic Exercises to improve Cardiovascular Endurance
• Walking• Jogging• Biking• Hiking• Skating• Rollerblading
• Step aerobics• Spinning• Cardio Machines:
Treadmill, Elliptical• Sports: Soccer,
Basketball, Hockey, Football
Calisthenics to improve muscular strength & muscular endurance
Push-ups
Sit-ups
Crunches
Pull-ups
Chin-ups
Mountain Climbers
Jumping Jacks
Lunges
Squat Jumps
Squats
Side Jumps
Triceps Dips
Calisthenics are exercises designed to use your own body weight to develop muscular strength and muscular endurance.
Strength Training to improve muscular strength & muscular
endurance
Bicep Curls
Triceps Extension
Lat Pull-down
Military Press (standing / sitting)
Dumbbell Press (standing / sitting)
Shoulder Shrugs
Leg Extension
Leg Curls
Back Squat
Front Squat
Dead Lifts
Upper Body Lower Body
Power Cleans
Bench Press
Incline Press
Decline Press
Dumbbell Flys
Pull-overs
Lat Rows
Leg Press
Calf Raises
Hack Squat
Lunges with Weights
Body Mass IndexThis is an indicator of weight related illness, like heart disease, diabetes, stroke, high blood pressure, obesity, etc.
BMI Rating • 18.5 or less Underweight• 18.5-24.9 Normal weight• 25.0-29.9 Overweight• 30.0-39.9 Obese• 40 or Greater Extremely Obese
Cardiovascular Endurance
What is your Zone? • Maximum heart rate (MHR) = 220 - Your Age example: 220-15 yrs old = 205 BPM
• Target Heart Rate (THR) = MHR x.65 EX. 205 x .65=133 BPM MHR x .85 EX. 205 x. 85= 174 BPM• Target Heart Rate Range = 133-174 BPM
“In the ZONE” range = 130-185 BPM
In The Zone!
Grading:
? 19-20 minutes in zone= 100 ? 17-18 minutes in zone= 90 ? 15-16 minutes in zone= 80 ? 13-14 minutes in zone= 70 ? 11-12 minutes in zone= 60 ? 0-10 minutes in zone= 50
Target Heart Rate: 130-185 Beats Per Minute
What will we ACHIEVE?
• Accountability
• Concrete grading
• Variety
• Individual planning
• And most of all……………..
Maine Learning results
• A2:Participate in a variety of health-enhancing physical activities.
• A4: Demonstrate the knowledge, skills, and behaviors needed to maintain or modify levels of fitness.
• A5: Analyze and compare physical fitness activities.
• C3: Initiate independent and responsible personal behavior in physical activity.
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