Health - SMART Goals

SMART Goal Setting Note
Completed 2 goals for the semester, using SMART
Completed smaller intermediate goals for each of our main goals

Period 4 - 20 minutes of Every Second Counts

Strength Training Circuit

Learning Outcomes:

Learn how to use dumbbells, and some equipment
Learn 12 basic exercises and the muscles that they help to strengthen.

Circuit Training in the LAIR

Circuit Workout #2 - Strength Training 6 - 8 reps of each exercise.

Personal Time - Choice

Choice

Personal Time in the LAIR or Step/Workout Video in Fitness Room

Thursday - Circuit Training

Circuit Training

1 minute work and 1 minute rest (with partner) - alternating

Health - Day One

First Day of Health

Keep a Journal in the back of your notebook. This will be handed in at the end
of the semester as part of your summative evaluation. You will be making entries periodically throughout the semester.

Entry #1 - Answer the following in sentences, in your own words

1. What is fitness?
2. How do you feel about your current fitness/health? Comment on your strengths
and weaknesses.
3. How active were you over the summer? Refer to specific examples.
4. Comment on the quality and amount of sleep over the past 2 - 3 months.


Note: Components of Fitness - Health and Skill Related Fitness

Welcome Back

Sept 7th - 9th

Fitness Assessments this Week.

Period 4 Final Marks

Your final mark will be very similar to this

Period 2 Marks

Period 2

Your final marks will be very similar to the ones here

Have a great summer!!

Summative Assignments Due

Journal and/or Exercise Video and Playlist due today.

Fitness Testing
Pushups
Wall Toss
Illinois Agility
Vertical Jump
Sit and Reach

Med Ball Throw, Semo and Girths

Upper body power, Semo Agility and Girth Measurements
Update Record Sheet

Tennis Baseball

Journals and/or Workout Videos due Monday

Thursday Anaerobic Fitness Henman Test

20 m sprints - 1 minute as many as you can do
Rest 1 minute
Repeat for 5 total rounds
Lowest of 5 rounds counts

Ultimate Frisbee

Plank, Wall Sit, Stork Stand

Completed the Plank, Wall Sit and Stork Stand for time - update personal fitness record sheets.


Updated Marks Below:

Period 2

Period 4

Bench Press and Skin Calipers

Completing Bench Press Max # of Reps and Skin Caliper measurements

Update Personal Record Sheet

Work Time - Culminating Tasks

12 Minute Run and Youtube

12 Minute Run - cardiovascular fitness assessment
Record your results in your fitness record sheet.

YOUTUBE Insturctions for Exercise Video

1. Go to YouTube.

2. Create an account if you do not already have one. Or go onto the next step if you already have an account.

3. Log into your account.

4. Click the "Upload" button on the top of the homepage. It's to the right of the search bar, next to Browse.

5. Choose a video file.

6. Click the Upload Video button. Click "Browse" to search for a video on your computer. When you find the video file, click Upload Video.

7. Enter the details required, the title of the video, the description of the video, what category the video should be in and the tags.

Include PAF3O1 in your TITLE and select Public, Unlisted or Private


Email the link to physed@cogeco.ca

8. Hit Save button and your title, description, etc. will be saved when your video has completed uploading. When the bar fills, you have posted a video on YouTube!

Congratulations 5 km Zoo Runners

The Zoo Run is complete...congratulations to those students completing the run.

Health - SLEEP!!!!

Tuesday Run Training

5-6km run on the path towards Fairburn.

Self-pace combination run/walk


Map My Run - see how far your running

Peterborough Zoo Run 5km

Use the following link to register for the 5km Zoo Run on Saturday June 4th.

The run stats at 9am.

Peterborough Zoo Run

Circuit and Some Cardio

12 Station Flexibility and Endurance Circuit


12 minutes of rowing (period 2)

and/or runnning (period 4)

Health Sugar and Body Composition

Burpee Challenge and 3 km Run

50 Burpees for Time

5 Km run training

Period 4

Weight Training in the LAIR (missed
class yesterday)

Total Body Circuit #2

Circuit #2 in the LAIR

Partners - strength/endurance choice

3 minutes per station

Friday Yoga

First of 5 Yoga Classes

Nameste - know this for your final test

Warrior 3
Child's pose

21-15-9 Challenge

For Time,

Sprint 100 yards (50 x 2)
21 Thrusters (dumbbell)
21 Pushups
21 Frog Situps

Sprint 100 yds
15 Thrusters
15 Pushups
15 Frog Situps

Sprint 100 yds
9 Thrusters
9 Pushups
9 Frog Situps

Jillian Michaels Workout

Jillian Michaels Workout DVD


Ripped in 30 days

Health Metabolism and Energy Balance

Period 2 Note on Metabolism and Energy Balance (see below:)
Calculated RMR and Total Daily Caloric Intake
Completed NOVA Marthaon Challenge



Period 4

Calculated RMR and Total Daily Caloric Intake
Watched 2/3 of "Why thin People are not fat" and answered questions while viewing

Killer Knees CrossFit Challenge

YEAAAAH! Double-Unders!!!!!

KILLER KNEES FITNESS CHALLENGE

10 Minutes - complete as many rounds as you can
1 Round Consists of
1 lap of the gym 5 split squats
5 pushups
5 air squats
5 double unders

Monday Weight Circuit

Weight Training Circuit in the LAIR

1 Set 6 to 10 reps to failure

Circuit #1
Incline Bench
Dumbell Squats
Closed Grip Bench
Reverse Incline Crunches
Front Shoulder Raises
Standing Calf Raises
Incline Dumbell Curls
Cardio
Leg Press
Lat Pulldown
Hyperextensions
Single Arm Rows

Couch to 5 Km

Cardio Work today in preparation for 5 km.

3 minutes jog and 2 minutes walk over footbridge
and south on bike path towards Hunter Street.

Updated Marks

Updated Marks Below:

Period 2

Period 4

Grade 10 Boys

Iron Core Kettlebell and 11 Crossfit Challenge

Iron Core Kettlebell DVD - basic instruction and light workout
2 arm swing
Single Leg Deadlift
Press
Clean
Squat
Lunge


Crossfit Challenge for time:
"11"
10 pushups, 1 frog situp
9 pushups, 2 frog situps

continue until finished and record your partner's time.

Period 4

Total Body Circuit in the LAIR

Health Midterm Test

Completed Marathon Challenge Documentary and Questions

Midterm Health Test

Ennismore Community Care 5km Run

Look who completed 5 km on the weekend!

CONGRATULATIONS SS!

Core and Run Training

P90X Core Synergistics ~ 25 minutes of warmup and core

Run Training for 5Km ~ 90 seconds jogging and 2 minutes of walking
Ran to Chemong Rd (Walmart) and back along the path.


HEALTH MIDTERM TOMORROW!!!!

Personal Fitness Goals

Monday April 17

Personal Fitness Time - in the Lair

A Good Walk Spoiled - Farmers Challenge

Period 2 - Crossfit Challenge Maximum

# of rounds completed in 10 minutes of:

5 Dumbbell Push Press (Guys 20 lbs, Girls 10 lbs)

5 Burpees

1 Farmers Walk to the far end of the gym, with one dumbbell in each hand. REPEAT and score 1 at the end of each walk.

Health - MId Semester Reflection

Showed class couch to 5km run program. Mid-Semester Reflection In your journals, reflect on the folllowing for the first half of the semester: - daily effort - clothes, punctuality, intensity level - goals and progress towards your goals - perhaps tweaking your goals up/down - likes, dislikes, wishlist - areas that have improved - sleep - daily journaling - evaluate your own efforts Marathon Challenge Documentary & Questions (first third)

5 km run training

Ran 3.5 km Hilliard - Path - Cumberland-Royal Drive - Marina - Hilliard Couch to 5 Km Running Program

Extra Fitness Tests

Completing extra midterm fitness tests today.
Wall Sit
Plank Test
Medicine Ball Throw
Bench Press
Stork Stand
Skin Calipers/Body Composition
Girth Measurements
SEMO Agility Test

Midterm Fitness Testing

Remember your goals - this week will let you know
if you are making progress through your training.

Wall Toss
Agility Run
Push Ups
Vertical Jump
Sit and Reach

Fun Friday

Period 2

Bump Warm Up then Basketball or Personal LAIR time

Make sure you're updating your journal

Period 4

Bump Warm Up then Basketball or Personal LAIR time

Make sure you're updating your journal



Be ready to start run training next week.

Health

Completed Muscle Lab

Read Best Strength Training for Women and answer the questions. For Girls, this is due Friday April 1st.

Read Resistance Training article and complete the questions.
For Guys, this is due Friday April 1st.

Bring proper clothing/shoes to run outside for TOMORROW

Fight Gone Bad and Circuit

Period 2

Fight Gone Bad Crossfit Workout


Period 4

Strength Training Circuit in the LAIR

Strength Training Circuit

Period 2
Strength Training Circuit in the LAIR
Total Body Circuit #1 with a partner
12 stations - 1 minute each
Weight that is challenging for 8 Reps


Period 4
Limited numbers - LAIR, basketball and floorball

Fitness Room

Period 2

P90X Back and Biceps

Period 4

Completed Fight Gone Bad
15 Minutes of P90X Kenpo

Health

Period 2

Training Principles Note: DOMS, Overload and Progression
Coloured Muscle Man Diagram
Completed Crossfit Games Documentary

Period 4

Training Principles Note: DOMS, Overload and Progression
Coloured Muscle Man Diagram
Started Muscle Lab Exercise Assignment

Circuit and Challenge

Fitness Circuit - partners 1 minute on 1 minute off

Arnold press, double unders, carioca, burpees,
push press, kettlebell swings, ladder drills,
medicine ball squats, pushup dumbbell rows,
box jumps

M&M aka Mitch Martin Fitness Challenge (for time)

Suicide with situps and pushups on change of directions.
5, 10 , 15, 20.

Period 4
Skipping/Rowing 5 Min WarmUp
Partner Stretching
Fight Gone Bad fitness challenge (half the class finished)

Monday March 21 LAIR

Personal time to workout in the LAIR.

Period 2 - Beep Test as a workout for half the class.

Health~ CrossFit Games ~ Every Second Counts

Watched documentary. Answer the following questions in your notebook:

1. What is CrossFit?

2. What is the meaning of the title?

3. What are the CrossFit Games?

Circuit Training

Circuit Training - One minute ON, one minute OFF with a partner

SpeedSkaters, Double Unders, Squat, Weaver Hop, Quick Feet, Jack Knife, Wall Throw,
Push Up Spidermans, Arnold Press, Split Squat Cycle, Back Extensions, Carioca Square,

Kettlebells and 691215

Period 2 - Skipping Warm Up followed by LAIR Time and Bump to finish off.

Period 4 - Iron Core Kettlebell Workout/Instruction
- Fitness Challenge "691215" - write total time taken in your journal
- 4 rounds of pushups, thrusters, KB Swings, Box Jumps (6 reps, 9 reps, 12 and 15)

Excellent effort by all....particularly Shelby - "Coach of the Day"

Don't forget weekly reflection in journal.

Muscle Anatomy Quiz

Complete this before next Wednesday March 9th.

Fun Fitness

Period 2 - Small Gym with other PE Classes due to 7/8 Basketball Tournament.
dodgeball games

Period 4 - LAIR Period due to technical difficulties with DVD/TV

Health ~ Computer Room

Computers used to complete Quiz 1
Revisions made to SMART Goals
Used Body Composition Calculators to calculate body compositon %
and add to fitness test results.

Body Composition Calculator

Used "Poke-a-Muscle" from http://www.anatomyarcade.com/ to learn major muscles.

Major Muscle Anatomy - label and colour Muscle Man for next week.

More interactive muscle anatomy

http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html

http://www.gwc.maricopa.edu/class/bio201/muscle/mustut.htm

Fitness Challenge

Period 2 - Warm Up - Bump and/or Skipping
Wall Ball Technique
Fitness Challenge (Bleed it Out)
10 minutes
- score is total # of rounds completed
- walking lunge to center
- 5 Burpees
- run to far end
-10 wallballs
-run back to starting line

Period 4 - Warm Up - Skipping - double unders

Personal Time in the Lair (no gym - make challenge up later in the week).

Personal Time LAIR

Personal Fitness Goals - Time to work on your fitness goals in the LAIR

LAIR Friday February 25th

Period 2 - Fireball WarmUp

Period 3 - 5 minutes of Cardio/stretch

Personal Time in the Lair

Complete online quiz before Monday.

P 90X Cardio and Ab Ripper

P90X Cardio Workout and P90X Ab Ripper

Record likes and dislikes in your journal and your HR

Fat Burning Heart Rate - 120 to 135 beats/min
Cardiovascular Endurance - 135 to 150 beats/min

ONLINE QUIZ should now be working

Wednesday Health Class

Presentation - 9 Components of Fitness


Presentation - S.M.A.R.T. Goal Setting



Assigned Quiz #1 on the Blog by the end of Friday.

Period 4 - 20 minutes of the CrossFit Games Documentary

Circuit Training

Warm Up - 4 minute cardio and 4 minute stretch

Circuit Training - with partner
First time, 20 seconds each to try each exercise
2nd time, Workout - 1 minute to complete as many reps as possible

11 Stations
Side Plank, dumbell lunges, bosu ball pushups, quarter turn jump squats, reaction ball catches, plank, lateral mini hurdle jumps, bosu ball snow angels, Push Press, skydiver, agility ladder, slamballs

Complete the Quiz below by Friday February 25th.

Fitness Testing Wrap-Up

Warm Up - 5 minutes of skipping

Wall-Sit for time

Bench Press - guys 85 lbs and girls 45 lbs - number of consecutive repetitions

Skinfolds and Girth Measurements

Lair Period

Absent today due to basketball.

Personal Day in the LAIR

Health Day 1

Looked at Fitness Assessment Norms for recent fitness testing.
Went over "new" fitness tests.

The fitness blog URL was passed on to the class.

Period 2 - listed 5 health components of fitness and
- completed some body compositon % using skinfolds

Period 4 - Defined 5 health components of fitness in chart
- handed out Journal Writing instructions

Weight Training in the LAIR

Warm Up - Partner Jog/Stretch - one partner always moving

LAIR Period - suggested muscle groups 2 of arms, back, chest or shoulders

Period 2 - Complete Skinfold measurements - biceps, triceps, subscapular, iliac crest

REMEMBER - $1 for Fitness Log Book and record exercise specifics each day

# of Sets X # of Reps X # of Pounds

ie 3 x 8 x 55 means 3 sets of 8 reps using 55 pounds

Tabata Air Squats

Dynamic Warm Up Today
carioca, butt whackers, high knees, shuffle shuffle stretch, frankensteins, frankenstein skips, inch worms

Air Squat Technique - feet shoulder width or wider, knees track over toes, back straight, eyes up and heels on the ground



Tabata - 20 seconds work/10 seconds rest X 8 Rounds - lowest score counts

Period 4 - SEMO agility test



Sum of Four Skinfolds Chart

Body Composition Calculator

Fitness Assessments

First week will involve a lot of fitness assessments on everything from co-ordination, balance, powerand agility to endurance, body composition, flexibility and cardiorespiratory fitness.

Health topics - Components of Fitness, Your fitness log/journal and DOMS Training Principle

Sum of Four Skinfolds Chart

Body Composition Calculator