Introduction
The students have been working hard in the weight room the last three weeks participating in different workouts that the teacher puts together for them. These workouts vary every day in what muscles are used, the exercises that are done, and the amount of time that the exercises are done for. The teacher has also put them through different workouts where they are trying to achieve muscular strength and others where they are trying to achieve muscle definition. No matter what the workout is though, the teacher relates it to the FITT PRINCIPLE so the students will get used to using it every time they do a workout. It is the final week of the unit and it is time for the teacher to assess the students on everything they have learned up to this point.
Task
It is the student's responsibility to come up with the assessment that they want the teacher to use to grade them for the unit. They are allowed to create whatever they would like as long as it includes the following information that the teacher has provided for them.
- The names of the muscles being worked out.
- The names of the lifts being done.
- Matching the lifts to the muscles being worked out.
- Applying the FITT PRINCIPLE to the workout in the assessment.
- Demonstrating to the teacher that the student is able to apply the FITT PRINCIPLE to their workout.
The student will have 20 minutes to do the activity as well as explain anything that they need to for the teacher to understand. They must also provide a rubric so the teacher knows exactly what they are grading them on.
Process
The student must come up with a rubric for the teacher to use to grade them. It is up to the student to decide what exactly they are going to be graded on, but they must show the teacher that they know the five main points from below. Here is a list of different resources and websites for the students to use to make sure they demonstrate to the teacher they have gathered all of the knowledge during class which they were supposed to.
1. The names of the muscles being worked out.
http://www.bodybuilding.com/fun/anatomy.htm
2. The names of the lifts being done.
http://en.wikipedia.org/wiki/List_of_weight_training_exercises
http://www.mensfitness.com/training/workout-routines
http://www.menshealth.com/fitness
3. Matching the lifts to the muscles being worked out.
http://en.wikipedia.org/wiki/List_of_weight_training_exercises
http://www.mensfitness.com/training/workout-routines
http://www.menshealth.com/fitness
4. Applying the FITT PRINCIPLE to the workout in the assessment.
http://www.sport-fitness-advisor.com/fitt-principle.html
http://www.wisegeek.org/what-is-the-fitt-principle.htm
5. Demonstrating to the teacher that the student is able to apply the FITT PRINCIPLE to their workout.
http://fhsphysed.wikispaces.com/file/view/FITT+Principle.PDF
Evaluation
The student will be responsible for designing a rubric that they will provide for the teacher so the teacher knows exactly what they are supposed to be grading the studen on. Since the teacher wants this assessment to be completely done by the student, they are not going to provide a sample rubric or give any ideas of what they feel like the students should be graded on. Instead the teacher is giving complete control to the students because of how well they have been doing in class as well as how far ahead they are of the rest of the students in the grade. This is the first time the teacher is doing this so he hopes it does not disappoint. Below are examples of websites that the students can use to get help creating a rubric as well as some sample rubrics for other classes.
Websites to help design rubrics:
http://rubistar.4teachers.org/index.php
http://www.rubrics4teachers.com/
http://www.teach-nology.com/web_tools/rubrics/
Sample Rubrics:
Conclusion
There are so many different ways for a person to work out and use the weight room. The first thing they must do is understand what they are looking for. Are they looking to burn fat? Are they looking to gain muscle? Do they want a full body work out or just centered around a couple of muscles? There are so many questions that a person has to ask before they put together a workout plan or regime. There are so many different kinds of workouts and ways to workout that a person should not feel like they have to decide on their own. There are so many websites and programs that a person can look up from a computer. There are also many different types of workouts that can be gone at nearby gyms as well as at home if they have the proper equipment. The most important thing for the person though is to always remember to base their workout around the FITT principle. It is the number one thing we preach to our kids. With the FITT principle, they will always be able to measure if they are getting enough in their workout and what they need to change. Below I have included a short write up of the FITT principle as well as some websites that can take people to different work out programs already designed to help people either follow or get started.
F = Frequency. How often does the workout get done during the week. A healthy person should make sure they lift weights 3 times a week and run 4 times a week.
I = Intensity. How hard does a person work out? You can measure the intensity of a weight training work out by much weight you lift, and you can measure the intensity of a cardiovascular workout by how high your heart rate is.
T = Time. How long is your workout? When a person lifts weights, they should lift each muscle for one to two total minutes. A person that does a cardio workout should do it for at least 20 minutes.
T = Type. What type of workout are you looking to do. Weight training which is lifting weights or body weight, or cardio which is any type of activity where the person is trying to raise their heart rate.
T25
http://www.beachbody.com/product/fitness_programs/focus-t25-workout.do?…
Insanity
http://www.beachbody.com/product/fitness_programs/insanity.do
Cross Fit
Credits
All of the information in this webquest has been taken from the PE department at Leyden High School or the websites listed below. There are so many more wonderful resources out there to help people come up with a work out plan of their own. Most of the lifts or workouts that we use we have taken from somewhere else and adjusted them to fit for our students or our classes. Hopefully this activity helps show my students that with just learning some muscles and the exercises that work them out, they can develop a plan of their own. The websites below are all of the websites that we used for this web quest that deserve as much credit as the students who are putting together this assessment using them.
http://www.bodybuilding.com/fun/anatomy.htm
http://en.wikipedia.org/wiki/List_of_weight_training_exercises
http://www.mensfitness.com/training/workout-routines
http://www.menshealth.com/fitness
http://en.wikipedia.org/wiki/List_of_weight_training_exercises
http://www.mensfitness.com/training/workout-routines
http://www.menshealth.com/fitness
http://www.sport-fitness-advisor.com/fitt-principle.html
http://www.wisegeek.org/what-is-the-fitt-principle.htm
http://fhsphysed.wikispaces.com/file/view/FITT+Principle.PDF
Teacher Page
Below is Mr. Mikrut's website. If you have any questions or need any help about anything in his class, do not hesitate to check his website and contact him.
ROLL TIDE!!!