Introduction
Welcome to the Westfield Physical Education webquest. We will use this site to learn new ways of how to exercise our muscles. This course will focus on circuit training and becoming physically fit. Please note that the more effort you put into strengthening your bodies then the better the results will be. You will see your muscles grow and tone over just a few weeks. Let's learn some new things and have some fun!
Task
Our task is to improve our physical fitness. We will determine improvement in fitness based on the following: Pre-assessment of weight, BMI (body mass index), pre and post body fat tests, and resting and active heart-rate. Our goal is to have a 15% improvement in overall health based on the pre and post assessments. This will take course over the length of the semester.
Process
* We will begin the course by taking the following: Your weight, your BMI, your resting and active heart rate, and a simple body fat test.
* Students next warm up on the treadmills for ten minutes. We will gradually increase this time as the weeks progress.
* Students will then perform circuit training. Circuit training will consist of the following exercises:
1. lat pull-downs (focusing on our back muscles, specifically the Latissimus Dorsi muscles.
2. Seated rowing. This will again focus on the Latissimus Dorsi muscles.
3.Upright rowing. This will focus on the Trapezius major, Rhomboideus major and minor, and the Levator scapulae. These muscles allow us to move are arms and shoulders backwards.
4. Bench press: This will focus on our chest muscles a.k.a. Pectoralis major and minor.
5. Reverse leg curls. This will focus our attention on the back of the leg a.k.a. Hamstring muscles.
6. Standing Bi-cep curls. This works on building muscles on our arm a.k.a. Biceps.
7. Tri-cep push-downs. This works on the back of our arm. This is called the Tricep.
8. Sit-ups: This will focus on our stomach muscles a.k.a. Rectus Abdominis, External obliques, and Serratus anterior muscles.
9. Push-ups: This will again focus on our chest muscles a.k.a. Pectoralis major.
10. Upward press. This will focus on our shoulder muscles. The main muscle here is our Deltoids.
Evaluation
RESOURCES
Please use the following videos to supplement your learning. Most of these videos focus on technique in regards to circuit training.
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https://www.openfit.com/cable-curl
EVALUATION
To see if we made progress in our training we must evaluate what we have done. The goal was to improve 15% on improving strength, target heart rate, weight, and body fat.
Here are questions that we need to answer:
1. Did I lose weight or gain weight? If so how much?
2. Am I physically stronger? We can determine this via how much weight we started lifting and how much weight we are currently lifting. We will also factor in the number of repetitions performed pre and post assessment.
3. Has my target heart rate improved? If so by how much? Did I make a 15% gain? We will assess this based on resting heart rate at the beginning of the semester, and test it again at the end of the semester. We will measure target heart rate by using the treadmills to run on.
4. Did I lose or gain body fat? If so how much? Was there a 15% improvement based on my previous BMI?
5. Did I learn anything new and did I have fun?
Conclusion
I hope everyone enjoyed this class and showed improvements regarding their health. We learned how to properly circuit train by mastering techniques. We learned how to check our heart rates and figure out what are target heart rates should be. We learned some anatomy regarding muscles in different parts of our bodies.
If you enjoyed this class and would like to continue working out then I suggest that you do so. We have only scratched the surface as to what is possible. I will leave a few resources below so that you can continue to learn and strive. Good luck!
https://www.nerdfitness.com/blog/circuit-training-build-some-muscles-burn-some-fat/
https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home
https://www.insider.com/how-to-check-your-heart-rate
https://www.fitnessblender.com/
https://www.lafitness.com/Pages/Default.aspx