Physical
Education 12
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Welcome to SAIL Physical Education 12!
Substantive Assignment: 70 marks + 5% of the course
Complete and submit this assignment to start the course.
The following learning outcomes are addressed in this assignment:
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select appropriate community-based recreational and alternative-environment opportunities to develop a
personal functional level of physical fitness
apply the elements of movement to a variety of activities
describe and demonstrate qualities and problem-solving strategies required for leadership related to
physical activity and recreation
design and implement plans for balanced, healthy living, including:
o nutrition , exercise, rest, work
The purpose of this introductory assignment/unit is to prepare you for the course and to
communicate some of what will be expected. This is a unique P.E. experience that will be
flexible to your individual needs, interests and choices.
In this assignment you will be:
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Reviewing fitness terms
Researching cardio, strength, and flexibility options
Calculating your daily caloric needs
Planning out one week of balanced fitness activities (cardio / strength / flexibility) using the FITT
principle guideline
Reviewing specific reflection topics and selecting two to write about
Participate in a min of 5 hrs of exercise and record specific details + fitness data
Identify adult supervisor(s) for your participation in this course and provide contact info.
Research and report on fitness trends.
Create a Gmail account, which also represents your Google account and provides access to all the
Google online tools.
Once you complete this assignment and include it with your registration then you will be in the course.
Part 1: Fitness terms
Match the term to the definition (15 marks)…use research tools if needed (Google it!)
Term
1. aerobic fitness
2. total daily caloric
need
3. dynamic stretching
4. FITT principle
5. overload principle
6. progression
principle
7. adult supervisor
8. resistance training
9. resting metabolic rate
10. target heart rate
zone
11. Rate of perceived
exertion (RPE)12. Gmail account
13. Heart rate
14. maximum heart rate
(MHR)
15. repetitions
matching
letter
definition
A. an estimate of the amount of energy your body uses
when it is completely at rest.
B. fitness improvements occur gradually by progressively
adding to the overload
C. It is the number of heartbeats per unit of time, usually
expressed as beats per minute.
D. a way to design a good fitness training plan focusing on
frequency, intensity, time, and activity
E exercising a particular muscle or muscle group by
subjecting it to additional weight stress
F. when you give your body more to do than it is
accustomed to doing
G. bending the joints until a slight pull on the muscle and
holding it for 15-30 seconds
H. the number of times you continuously perform an
exercise
I. stretching while moving
J. the range within which you should aim to exercise your
heart.
K. a measure of the amount of energy that food will
produce as it passes through the body
L. the overall efficiency of the heart, lungs, and exercising
muscles …also known as cardiovascular endurance.
M. Scale that rates how you are feeling (both physically
and mentally) as it relates to exercise fatigue
N. the recommended amount of calories you need each day
O. if you stop fitness training for a while you will start to
lose, or reverse the gains you have made.
P. You will need to create this account to access google
tools such as Google Docs and Google sites
Q. this person lives with the student and/or keeps in regular
contact with them…usually a parent/ family member.
R. The fastest heart rate possible under normal maximal
exercise conditions estimated to be 220 minus your age.
Part 2:
You need to use this website for this section:
http://exercise.about.com/library/blworkoutcenter2.htm
There are many options available for you that will provide you with the information to do structured exercise
routines for each of the following fitness components (cardio / strength / flexibility.) Look through the options
and choose 3 routines from the site that you think would be suitable for you. (9 marks)
Cardio option:
equip required:
Why a good choice for you?
Strength option:
equip required:
Why a good choice for you?
Flexibility option:
equip required:
Why is this good choice for
you?
summarize the content in point form
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summarize the content in point form
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summarize the content in point form
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Part 3:
Refer to the gender chart below to estimate your daily caloric needs and complete the info below (2 marks)
. Your individual values may be different. The requirement for energy varies between individuals due to factors such as genetics, body
size and body composition. These values are not for women who are pregnant or breastfeeding .
To approximate your individual estimated energy requirement, use the information provided. Without the awareness and
management of your caloric intake, exercise alone will not help you maintain a healthy body weight.
1 Sedentary: Your typical daily routine requires little physical movement (e.g., sitting for long periods, using a computer, relying
primarily on motorized transportation) and you accumulate little physical activity in your leisure time.
2 Low Active: Your typical daily routine involves some physical activity (e.g., walking to bus, mowing the lawn, shoveling snow) and
you accumulate some additional physical activity in your leisure time.
3 Active: Your typical daily tasks involve some physical activity and you accumulate at least 2 ½ hours of moderate- to vigorousintensity aerobic physical activity each week. Moderate- to vigorous- physical activity will make you breathe harder and your heart
beat faster.
Gender:
Age:
Activity level:
Caloric needs:
Part 4:
Part A: Complete your target heart rate zone info
intensity section of the FITT guideline below)
(refer to the
FITT Principle
Guidelines
Frequency:
How many times a
week should I work
out?
Intensity:
How hard should I
train?
Complete
this target
heart rate
Intensity
Levels:
Your goal should
be to spend
most of your
time in the
exercise zone
(level 2 and 3):
Refer to the
RPE scale for
info.
Formore
how
long will
• Perform cardiovascular endurance activities a minimum of 3 days a week to
maintain your level. 4-5 days is recommended for increased positive health benefits
 Perform muscular strength and endurance exercises two to four days a week.
 Perform flexibility exercises four to seven days a week.
 For developing cardiovascular endurance, stay within your target heartrate zone for a minimum of 20 minutes.
 RPE scale Moderate to Vigorous level
Determine target heart-rate zone* using the following formula:
Lower limit: 220 – (your age) x . 6 (60%) =
beats per minute
(shortcut: divided by 6 =
beats per 10 seconds)
Upper limit: 220 – (your age) x . 8 (80%) =
(shortcut: divided by 6 =
beats per minute
beats per 10 seconds.)
 For developing muscular strength and endurance, perform exercises to
moderate fatigue with proper technique.
 For developing flexibility, explore dynamic stretching, yoga and ensure
static stretches are controlled and sustained (no bouncing)
Time/ amount:
I
need to work out?
Type:
What type of
activities do I need to
do to improve for
each fitness
component?
 For developing cardiovascular endurance, participate for 20 to 60 minutes to
develop aerobic fitness.
 For developing muscular endurance and strength, perform two or three sets of
eight to 12 repetitions for each exercise (6 or more exercises.)
 For developing flexibility, min 10 minutes hold each stretch for 10 to 20 seconds
and repeat three times. The best time to stretch is after a muscle is warm.
 Cardiovascular endurance activities are large muscle group activities that make
you breathe deeper, make your heart beat faster, and make you feel warm….these
activities can be maintained for longer periods of time
(jogging/swimming/playing sports.)
 Muscular strength and endurance activities such as lifting free weights and
resistance training (using bands, tubing, and body weight) build your muscles.
Choose specific exercises for specific muscle groups….these activities require
rest intervals
 Flexibility activities include stretching activities that keep your joints moving
(improve range of motion) and lengthen muscle fibers. Choose stretching
exercises that are specific to muscle groups.
Part B: Exercise Program Design….plan out a complete week of specific exercise
activity….for you…starting soon!
Complete the Activity Planner for you: (6 marks) remember to use the FITT guideline chart to help you
make a plan: provide specifics about the activities (i.e. cardio distances, names of exercises, drills, skills,
stretches.)
strength
Day
Cardio
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
flexibility
Part 5:
Choose from the list of self-management skills and describe an example when you used/developed this skill in
regards to your experience(s) with physical activity.
Also write about someone you know and describe an example of how they have used/developed one or more of
the self-management skills in a leadership role. (6 marks)
Definitions: “This skill…”
…allows you to test your own fitness to help you see where you
are and to help you get to where you want to be
Building self confidence
…helps you build the feeling you are capable of being active for
life
Identifying risk factors
…helps you identify, assess, and reduce health risks
Choosing good activities
…helps you select activities that are best for you personally
Goal setting
…helps you set realistic and practical goals for being active and
achieving physical fitness
Building positive attitudes
…allows you to identify and build attitudes that will help you be
active throughout life
Self-monitoring
…helps you learn to keep records (or logs) to see whether you are
in fact doing what you think you are doing.
Finding social support
…helps you find ways to get the help and support of others (your
friends and family) to adopt healthy behaviours and stick with
them
Building performance skills
…help you to be good at and enjoy sports and other physical
activities
Building intrinsic motivation
…helps you learn to enjoy physical activity for your own personal
reasons rather than because others think it is good for you.
Preventing relapse
…helps you stick with healthy behaviours even when you have
problems getting motivated.
Managing time effectively
…helps you learn to schedule time efficiently so that you will
have more time for important things in your life.
Building positive self…helps you think positively about yourself so you can stay active
perceptions
for a lifetime.
Learning to say “no”
…helps you from doing things you don’t want to do, especially
when you are under pressure from friends or other people.
Thinking critically
…helps you find and interpret information that will be useful in
making decisions and solving problems.
Overcoming barriers
…helps you find ways to be active despite barriers such as lack of
time, unsafe places to be active, and weather.
Finding success
…helps you find success in physical activity
Overcoming competitive stress …helps you prevent or cope with the stresses of competition or
the tension you feel when performing some types of activity.
self-management skills
Self-assessment
personal response (3 marks)
another person in your life in a leadership role: (3 marks)
Part 6:
Fitness trends for 2015-16
Go to any of these articles on the internet and choose 2 trends from the top trends and write about what
interests you...provide some details about the trend, why you are interested and how you would like to
include it in your activity program. (2 marks for each trend response)
http://www.thestar.com/life/health_wellness/2016/01/18/fitness-trends-for-2016.html
http://www.mensfitness.com/training/pro-tips/forecast-top-10-fitness-trends-2016
http://www.huffingtonpost.com/jill-s-brown/top-fitness-trends-for-20_b_8620856.html
Trend #1
trend # 2:
Rate of Perceived Exertion (RPE) Levels
LEVEL 1
LEVEL 2
LEVEL 3
LEVEL 4
LEVEL 5
Barely notice a
change in heart
beating and
breathing, feel
just a bit
warmer, very
comfortable
and can move
at this pace all
day long, can
sing or talk
easily while
doing the
activity
Noticeable
increase in
heartbeat and
breathing a bit
harder,
definitely
warmer, maybe
sweating a
little, but feel
good and can
carry on a
conversation
comfortably
while doing the
activity
Heart beat is
faster, feeling
hot, sweating
more, generally
fatigue but able
to maintain this
level, can still
talk but with
breaks in
between
words/phrases,
slightly
breathless
Heart beat is
noticeably
faster,
breathing
deeper and
louder, feeling
tired, difficult
to
maintain a
conversation,
can only
maintain this
pace for a short
period of time
Breathing is
deep and
rapid, muscles
are quivering,
can maintain
this pace for a
very short
period of
time, unable
to talk
50% – 60% of
your Maximum
Heart Rate
60% – 70% of
MHR
70% – 80% of
MHR
80% – 90% of
MHR
90% – 100% of
MHR
LIGHT
MODERATE
VIGOROUS
HARD
DIFFICULT
MHR= 220 beats
per minute minus
your age
ACTIVITY
EXERCISE
ZONE
ZONE
TRAINING
ZONE
Part 7: Physical Activity Record
Earlier in this assignment you planned
out a week of exercise…..in the space below, provide a record of the activity you did during the
same week that you planned. The goal is a minimum of 5 hrs spread out through the week. It is
ok to modify your plan but still keep in mind the FITT guideline expectations (20 marks)
*Please have your adult supervisor check this record to verify it and to also provide a short
comment / statement below the RPE chart (next page)
Remember this is for one calendar week...7 days in a row…this doesn’t mean you have to be
active everyday but it still is a good idea!
Day / date /
time of day
Activities descriptions, other participants, locations,
how long? + time breakdown for a group of
activities, cardio distances, reps/sets/weight
used…specific names of individual activities,
personal comments
include: intensity (RPE
scale), sample heart rates
(beats per minute)
day
Activities descriptions
RPE /heartrate
Students are required to have an adult supervisor who will oversee their coursework and provide a comment on
their reflection journal for each module. This supervisor (usually a parent / guardian) is not expected to observe
all of the course activities but they should review the activity records / blogs and be available for contact by
phone to discuss any questions or concerns of the teacher.
*Adult supervisor verification for physical activity record: (2 marks)
Name of supervisor: _________________________________
Relationship to student: _______________________________
Contact number: ____________________________________
Comment
FINAL STEP!
You should create a Google account (if you don’t already have one) so you will have the option
of using google drive + other google tools in the course. More on this in the course 
Gmail account address: (2 marks)