Introduction
There is a well-known problem in our country and it has to do with the fitness level of our children and young adults. For years now the fitness level of students just like you has been declining. This can eventually lead to a number of problems both today and later in life.
During your time in Athletic Physical Education at Leyden High School you have always had physical education five days week but the activy can't stop here. Many of you are engaged in activities outside of school but some of these may be limited in how much fitness they are providing for you.
This is a chance for you to take control of your own situation. Although lack ofphysical fitness is a serious problem it is one that you have a personal solution for. You have the powerto make your life better. You have the power to build a healthier and happier you. So let’s get started towards a more active life!
Task
By undertaking this challenge you will create a fitness program specific to you. You will gain an understanding of your current fitness level and track your improvement. You will create your own personal fitness program by utilizing exercises and activities that currently exist or creating your own. You will become skilled at getting the most out of your workouts and having fun doing it. By the end of the semester you will have a exercis program individual to you.
Process
You will have two weeks to complete steps 1-10. You will then have 10 weeks to complete steps 11 and 12 and another two weeks to complete steps 13 and 14.
1. Create your own Personal Fitness Page(PFP). It can be designed anyway you like but needs to include the following (some of this information will notbe able to be filled in until you have completed other steps):
a. Name
b. Age
c. Height
d. Weight
e. Resting Heart Rate (Pre / Post Fitness Program)
f. Maximum Heart Rate
g. Target Heart Rate
h. FitnessGram results (Pre / Post Fitness Program)
i. Goals
2. Establish your fitness level prior to creating and performing your fitness program. You can do so by taking a version of the FitnessGram and recording your results.
a. http://www.topendsports.com/testing/fitnessgram.html
3. After reviewing your fitness test results, determine which area or areas you would most like to focus on. You may also utilize knowledge of your sports interests to help determine areas that you would like to improve. Record these on your PFP.
4. Research activities and exercises that will address your areas of focus. List all of the exercises/activities that you will use and their benefits, this will help you to complete task #10.
a. Stack.com
b. Crossfit.com
c. Exrx.net
5. Learn how to take your own pulse.
a. http://www.nemahealth.org/programs/healthcare/heart_rate_pulse.htm
6. Find your resting heart rate and note it on your PFP.
7. Identify your maximum and target heartrate. Note them on your PFP.
a. http://exercise.about.com/cs/fitnesstools/l/bl_THR.htm
8. Gain an understanding of the FITT principles.
a. http://www.sport-fitness-advisor.com/fitt-principle.html
b. http://exercise.about.com/od/weightloss/g/FITTprinciple.htm
c. http://www.responsivehealth.com/Children-Fitness/F-I-T-T-Principles.aspx
9. Create fitness journal pages. Pages should include room for your name, date, and type of exercise/activity, time, and intensity. Frequency will be documented by journal entries. Each page should chart one week. Your page will need to include slightly more information but the link below will provide you with a basic idea of what the journal entry could looklike.
a. http://www.freeprintablebehaviorcharts.com/exercise%20pdf/two%20week%20exercise%20log%20purple.pdf
10. Create a 10-week plan on how you will try to achieve your personal fitness goals. Your plan should include the following:
a. Name
b. Start/Finish Date
c. Exercises/Activities being used and their benefits
d. Frequency
e. Intensity
f. Time
11. Execute your fitness program for 10 weeks.
12. Record journal entries for 10 weeks.
13. After 10 weeks retake the FitnessGram and record your results on your PFP.
14. Provide a minimum three-paragraph narrative identifying the results of your fitness program. Your narrative should include the following:
a. Goals of your program.
b. Results of your program.
c. Challenges you faced.
d. Benefits received.
e. Changes you would make if you started another 10-week cycle.
f. What you learned over the 10 weeks.
Evaluation
E = Exemplary
S = Satisfactory
N = Needs Improvement
Creating a Personal Fitness Page (PFP)
E – The student created an excellent PFP. The page included name, age, height, weight, resting heart rate (pre and post fitness program), maximum heart rate,target heart rate, FitnessGram results (pre and post fitness program) and goals. Page was structured in a way that was easy to follow and contained no spelling errors.
S – The student created a PFP that included name, age, height, weight, resting heart rate (pre and post fitness program), maximum heart rate, target heart rate, FitnessGram results (pre and post fitnessprogram) and goals. Page was difficultto follow and/or included spelling errors.
N – The student created a PFP that included some but not all of the following; name, age, height, weight, resting heart rate (pre and postfitness program), maximum heart rate, target heart rate, FitnessGram results(pre and post fitness program) and goals.
FitnessGram Testing
E – The student performed a minimum of one test in each fitness category on the FitnessGram test. They took a pre- and post-test. All scores were recorded on their PFP.
S – The student performed a majority of the FitnessGram tests. They took a pre- and post-test. Scores of tests they took were recorded on their PFP.
N - The student performed a minimal amount of FitnessGramtests for pre- and/or post-tests. Scores were not recorded on their PFP.
10-Week Fitness Program
E- The student created an excellent 10-week fitness program to help them attain their goals. The program included name, start and finish date. Exercises were listed that would be used and the benefits of each exercise. The FITT principles were applied to all exercises/activities being used.
S – The student created a fitness program to help them attain their goals. The program contained name, start and finish date. Some FITT principles were applied to the exercises/activities being used.
N – The student created a fitness program. The program contained name, start and finish date. It also included exercises/activities to be utilized.
Journal Entries
E – The student maintained their fitness journal for the full 10 weeks. Pages included name, date, and type of exercise/activity, time and intensity. Each journal page encompassed one week of their program.
S- The student maintained their fitness journal for the full 10 weeks. Pages included name, date and exercises/activities that were performed and time.
N – The student utilized their fitness journal to monitor some of their exercises/activities. Name, date and exercise/activities were included.
Conclusion
E – The student provided a minimum three-page narrative on the results of their fitness program. The narrative included their original goals, results, challenges they faced, and benefits they received. The student predicted changes they would make if they were going to design another program. The student recognized any new information they had learned over the 10 weeks.
S – The student provided a minimum three-page narrative on the results of their fitness program. The narrative included some but not all of the following; original goals, results, challenges they faced, benefits they received, and/or changes they would make to a new program. The student recognized any new information they had learned over the 10 weeks.
N – The student provide a narrative of the results of their fitness program. The narrative included some basic information.
Conclusion
Now that you have completed your fitness program I hope you have seen some positive changes. Fitness is not just something you complete in an assignment but something that you make a part of everyday. Take the time to look back at the effort you put in and the results you achieved. Use it as motivation to keep working on your fitness.
There are a great number of fitness programs and exercises available. Continue to research them and to engage in various programs or create more of your own. Remember, all programs work better if they are goal driven so find an area of fitness you want to improve in and get after it. Keep up the good work.
Credits
Reference:
Maccagnano, A. (2007). Identifying & enhancing the strengths of gifted learners, K-8: Easy-to-use activities and lessons. Thousand Oaks, CA: Corwin Press.
Fitness Resources:
Teacher Page
As a specialist, I'm sure many of you have faced the challenges of less classroom time with your students. It's incredibly important to find more and more creative ways of getting our students valuable time on task in our subject areas. This WebQuest is a great way to enhance student's learning and provide opportunity for them to increase their physical fitness in a way that they can continue to utilize throughout their lives.
My webquest is based off of Maccagnano (2007) chapter 8 cross-curricular projects. The lesson is somewhat cross-curricular seeing it has to do with health and physical education class with an emphasis on technology. Students will use their Chromebooks to complete the assignment of an individual exercise program.
The following project incorporates health and fitness at the highest level of learning. To be able to understand ones own fitness levels and be able to create an individual exercise program is the ultimate goal of any physical educator. This activity will help gifted students improve upon their area of strength as well as challenge their other, weaker areas.
Physical Education Illnios State Standards:
State Goal 20 Achieve and maintain a health-enhancing level of physical fitness based upon continual self-assessment.
20.A.5a Implement an indiviualized health-related fitness plan which includes the priniples of training
20.A.5b Develop and implement various types of fitness training programs and describe the characteristics, implications and benifits of each.
20.C.5a set realistic, long-term, health-related fitness goals based on individual profiles.
20.C.5c Use profile data to monitor an individual wellness/fitness plan.