Top Banner
In the ZONE!
26

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.

Dec 27, 2015

Download

Documents

James Perkins
Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Page 1: 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.

In the ZONE!

Page 2: 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.

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.

Page 3: 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.

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

Page 4: 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.

Why the New PE?

EVERYBODY gets into the their ”ZONE” EVERYDAY!

Everybody can choose an activity they want

Page 5: 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.

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.

Page 6: 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.

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

Page 7: 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.

F.I.T.T Principle

FREQUENCY

INTENSITIY

TIME

TYPE

Page 8: 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.

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)

Page 9: 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.

5 Health Components of Physical Fitness

1. Body Composition

2. Flexibility

3. Muscular Strength

4. Muscular Endurance

5. Cardiovascular Endurance

Page 10: 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.

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%

Page 11: 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.

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

Page 12: 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.

Muscular Strength & Muscular Endurance

Muscular Strength = High weight & low reps

Muscular Endurance = Low weight & high reps

Page 13: 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.

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

Page 14: 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.

Aerobic Exercises to improve Cardiovascular Endurance

• Walking• Jogging• Biking• Hiking• Skating• Rollerblading

• Step aerobics• Spinning• Cardio Machines:

Treadmill, Elliptical• Sports: Soccer,

Basketball, Hockey, Football

Page 15: 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.

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.

Page 16: 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.

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

Page 17: 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.

Wellness Assessment

• Height • Weight• Body Fat• Body Mass Index

Page 18: 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.

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

Page 19: 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.

Muscle Diagram Front

Page 20: 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.

Muscle Diagram Back

Page 21: 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.

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

Page 22: 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.

Heart Rate Monitors

Page 23: 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.

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

Page 24: 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.

What will we ACHIEVE?

• Accountability

• Concrete grading

• Variety

• Individual planning

• And most of all……………..

Page 25: 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.
Page 26: 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.

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.