L. Thompson

We have been running all year.

Your final 2 mile run is finally here!

You can do it if you try!

V –  I – C – T – O – R – Y!

Students will be learning various types of group fitness classes, including step aerobics, kickboxing, weight training, yoga, pilates, waltz, country line dancing, hip hop… and of course, running and biking!

Swim Checklist

Name:________________________________________________

Date:________________

Period:______________

GO TO MY SCHOOL WEBSITE (hawaii.ksbe.edu click on PE Thompson) FOR DETAILED INSTRUCTIONS ON HOW TO VIEW YOUR SWIM VIDEO, or go to the public server in school- double click on Thompson- find your class.  IF IT DOES NOT WORK, EMAIL ME AND LET ME KNOW.

1.  Hand enters water finger tips first-arm reaches before the pulling-  PRE_______POST_______

2.  Wrist is slightly flexed-  PRE__________POST________

3.   ”Elbow catch” is present- PRE__________POST________

4.  Elbow comes out of the water first-  PRE__________POST________

5.  Arm does NOT cross the midline of the body- PRE__________POST________

6.  Head is down, eyes looking 5-6 feet ahead- PRE__________POST________

7.  While breathing, head stays down, head and body turn to side, chin stays tucked in, looks back at feet to breathe – ­ PRE__________POST________

8.  Hips are rotating- PRE__________POST________

9.  Knees bent slightly, 6-8 inches, kicking from the hip- PRE__________POST________

10.  Feet and toes pointed- ­ PRE__________POST________

Total items checked   ________  PRE

Total items checked  ________  POST-

Please answer the following:

1.  What do you feel YOU improved on the most regarding your swimming stroke?

2.  What do you STILL need to improve on?

3.  Explain what happened to you after 4 weeks of training regarding your cardiovascular endurance and swimming ability.

Click here to view Michael Phelps swimming.

ALOHA!

The year is half way over!  Keep up the good work.  Please see me if you have any questions, please email me.

Mrs. Thompson

Check out this website to learn about the different types of muscles!

For now, copy and paste the url to the link below…

http://kidshealth.org/kid/cancer_center/HTBW/muscles.html

Here is a neat website that you can use to study your fitness vocabulary words…   http://quizlet.com/3331081/fitness-vocabulary-flash-cards/

+Maximum Heart Rate-The Maximum heart rate that a person should achieve during maximum physical exertion.  220- Age = Maximum heart rate.

*Fitness– A general state of good health, especially as a result of exercise and proper nutrition. Mental and emotional health is an important part of over all fitness, though your body may be physically fit, if you are not balanced in your mind and emotions you do not possess overall fitness.

**Target Heart Rate-Desired range of heart rate reached during aerobic exercise, which enables ones heart and lungs to receive the most benefit from a work out .65%-85% of max heart rate.

*Heart Rate-Number of contractions (heart beats) of the heart in one minute or expressed as “beats per minute (bpm)

+Aerobic-A form of exercise that increase the need for oxygen

+Strength-The ability of a person to apply force on an object

+Endurance-The ability of a person to apply force for a long period of time

**Cardio respiratory- How the body delivers oxygen and nutrients needed for physical activity, and transports waste products from the cells.

**Regularity– To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

**Progression– The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

+Balance– To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

**Variety– Providing a variety of activities reduces boredom and increases motivation and progress.

**Specificity– Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

**Recovery– A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

**Overload– The workload of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

+Body Composition– The % of the body weight that is fat compared to lean muscle, bones, and fluid.

*Frequency– How often you exercising

*Intensity– How hard you exercise

*Time– How long you exercise

*Type– What kind of exercise are you doing.

+Basic Fitness Components– How exercises are grouped into different categories.

*Cardiovascular-Refers to the function of the heart, arteries, and veins

*Muscular– Effecting the muscles

*Flexibility– Capable of bending or stretching without breaking

+Agility – The ability to change directions quickly and easily

*Warm Up– A period or act of preparation for an exercise session

*Cool Down- A period or act of recovery from an exercise session

+Anaerobic-Activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it.

+Interval-Periods of exercise followed by periods of rest.

** Metabolism-The amount of energy required to maintain the body of an individual in a resting state.

**Body Mass Index-Ratio that allows you to assess your body size in relation to your height and weight.

* = grade 6,  + =  grade 7,   ** = grade 8- PLUS THE 6TH AND 7TH GRADE WORDS.

1.  Warm-up requirements:

Breathing
Stretching the spine
Marching
Side stepping
Grapevine
Arm reaches side to side
(Add some of your own)
Active stretches-

Lunges
Calf raises
Active quad stretches
Active hamstring stretches
Lunges
Chest and back stretches

2.  Step Aerobics Requirements:

Tapping the bench
Basic step right and  basic left
Tap up tap down
Alternating knee lift
Repeater

3.  Kickboxing Requirements:
Jab
Cross
Upper cute
Hook
Front kick
Side kick
Back kick
Elbow hit

4.  Yoga Sun Salutation Sequence Requirements:

Mountain
Hands Up/reach back
Head to Knees
Lunge
Plank
Stick
Upward Dog
Downward Dog
Lunge
Heads to knees
Hands up/reach back
Mountain

5.  Weights Requirements
Exercises that work the …

Chest (OK to do push-ups for chest)
Shoulders
Triceps
Back
Biceps
Legs

6.  Core and Stretching Requirements:

100’s
Crunches
Plank/side plank
Super mans or skydivers

Quads
Hamstrings
Inner thigh
Gluteus maximus

Chest
Shoulders
Back
Neck

Check out this routine!