Physical Education 10 This page must be completed and submitted with your Substantive Assignment. Incomplete or missing information WILL NOT be processed. NOTE: Registration forms with attached, completed Substantive Assignments and attached Residency and Citizenship documents will be processed faster! Attach the completed Substantive Assignment to your registration form. Student Information (Please print or type) LEGAL LAST NAME LEGAL FIRST NAME DATE OF BIRTH (yyyy/mm/dd) GENDER (M or F) STUDENT’S EMAIL LEGAL MIDDLE NAME (if applicable) EXPECTED COURSE COMPLETION DATE (yyyy/mm/dd) HOME PHONE NUMBER Are you attending another Secondary School? Yes or No (please circle) CELL PHONE NUMBER If yes, what school? Parent/Guardian Information (not applicable for a learner over 19 years of age) PARENT/GUARDIAN’S LEGAL NAME PARENT/GUARDIAN’S EMAIL CELL PHONE NUMBER WORK PHONE NUMBER GOOD LUCK ON YOUR SUBSTANTIVE ASSIGNMENT! OFFICE USE ONLY MARK: _________/_______ Instructional Feedback TEACHER: _____________ ______________________________________________________________________________________________________ ______________________________________________________________________________________________________ ______________________________________________________________________________________________________ ______________________________________________________________________________________________________ ______________________________________________________________________________________________________ ______________________________________________________________________________________________________ ______________________________________________________________________________________________________ Date: _________________________ Teacher Signature: _______________________________ Welcome to Surrey Connect Physical Education 10! First Assignment: 70 marks and 5% of the course Complete and submit this assignment to start the course The following learning outcomes are addressed in this assignment: 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 Part 1: Term 1. 2. 3. 4. 5. 6. 7. 8. 9. Match the term to the definition (10 marks)…use research tools (Google it!) matching definition letter aerobic fitness A. an estimate of the amount of energy your body uses when it is completely at rest. total daily caloric need B. fitness improvements occur gradually by progressively adding to the overload dynamic stretching C. the recommended amount of calories you need each day FITT principle D. a way to design a good fitness training plan focusing on frequency, intensity, time, and activity overload principle E exercising a particular muscle or muscle group by subjecting it to additional weight stress progression principle F. when you give your body more to do than it is accustomed to doing repetitions G. bending the joints until a slight pull on the muscle and holding it for 15-30 seconds resistance training H. the number of times you continuously perform an exercise resting metabolic rate I. stretching while moving 10. target heart rate zone 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 M. if you stop fitness training for a while you will start to lose, or reverse the gains you have made. 1. What activities or games did you enjoy when you were younger? Why did you like them? (1 mark) 2. Answer: A) Is physical activity important to you? What physical activities do you like to do now? Why do you like them? How do you like to improve your personal fitness? (bike, walk, skateboard, rollerblade, workout, run) And/or answer: B) If physical activity is not important to you, what is the reason? What physical activities do you not like to do? Why don’t you like them? (2 marks) 3. Use the following scale to rate each goal as it relates to you and your participation in an individualized exercise program. (1 mark) Not at all Important 1 2 3 4 Somewhat Important 5 6 Extremely important 7 8 9 10 Improve cardiovascular fitness _____ Increase energy level _____ Body fat weight loss _____ Improve performance for a specific sport _____ Reshape or tone my body _____ Improve mood and ability to cope with stress _____ Build more muscle _____ Feel better / improved health _____ Improve flexibility _____ Enjoyment _____ Increase strength _____ Part 2: You need to use this website for this section: http://exercise.about.com/library/blworkoutcenter2.htm On the website above, there are many options for 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. Choose one option for each fitness component (cardio/strength/flexibility) and provide specific details (i.e. names of exercises.) (9 marks) Cardio option: equip required: Why is this good choice for you? Strength option: equip required: Why is this good choice for you? Flexibility option: equip required: Why is this good choice for you? summarize the content in point form summarize the content in point form summarize the content in point form Part 3: FIRST: Complete your target heart rate zone info (refer to the intensity section of the FITT guideline below) THEN: use the FITT guideline to plan out a complete week of specific exercise activity….for you…starting soon! FITT Principle 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 more info. Time/ amount: For how long will I need to work out? Guidelines • 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) 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. 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.) Type: What type of activities do I need to do to improve for each fitness component? Cardiovascular endurance activities are large muscle group activities 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. Complete the Activity Planner for you: (10 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, moves, skills, stretches) Day/ date / time Cardio strength flexibility Part 4: 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 Skill Self assessment personal response (3 marks): about another person in a leadership role (3 marks): Part 5: The Best And Worst Health Trends Of 2013 http://www.huffingtonpost.com/2013/12/06/2013-health-trends_n_4312333.html?utm_hp_ref=tw Go to this articles on the internet and choose 2 trends from the best 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) trend # 1: trend # 2: 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 logs and be available for contact by phone to discuss any questions or concerns of the teacher. Who will be your adult supervisor(s) and what is their contact phone number? How can they and others help support you in your fitness goals? (2 marks) Provide some information about the physical activities you participate in now and how often / # of days a week you are active. Include any specific groups / teams/ club / gym memberships that apply to you. (2 marks) Part 6: 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, reps/sets/weight used…specific names of individual activities, personal comments include: intensity (RPE scale), sample heart rates (beats per minute) 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 *Adult supervisor verification for physical activity record: Name of supervisor: ____________________ Relationship to student:__________________ Comment What new things would you like to try? What are some goals you would like to achieve this year in PE? In what fitness components would you like to make personal improvements? (1 mark) Do you have any medical concerns that your teacher should know about? What other information would be helpful for your teacher to know about you that could help you achieve your physical activity goals? (1 mark) FINAL STEP! Once you have completed this intro assignment, then you will need to add it to your course registration package. Now you are ready to move ahead to the next phase of the course. Complete the orientation quiz and score 15/15 (multiple attempts allowed) and the course modules will be made available to you. A final reminder to maintain good communication with your teacher and be sure to review all the course expectations regarding how and when you are to submit your work. Good Luck!
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