Physical
Education 10
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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:
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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
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
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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:
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.
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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!