In the ZONE!

Expectations• Everyone must change up for class• Must change in locker rooms in 6-8 minutes• You must change into different clothing.• You must wear sneakers• All belongings stay in locker room.• Must attend and participate in class.• Must demonstrate appropriate behavior and

respect for others as well as equipment.

The“New PE” Everyone - • 25 minute cardio segment with a heart

monitor each class period

• 25 minute selection segment

• Selection choices will rotate every two weeks

Why the New PE?

EVERYBODY gets into the their ”ZONE” EVERYDAY!

Everybody can choose an activity they want

Selections• Weight training

• Ropes course climbing

• Adventure games

• Circuit workout

• Group exercise class

• Sports Hockey Flag football Basketball Volleyball Ultimate frisbee Softball Kickball Soccer

Selections will be based on class size and students’ interests.

Benefits of Being in your Zone

Increases metabolism, burns calories

Strengthens bones and muscles

Reduces chances of getting cardiovascular diseases

Lowers blood pressure

Decreases stress level

Increases energyImproves sleep

Elevates self esteem

F.I.T.T Principle

FREQUENCY

INTENSITIY

TIME

TYPE

F.I.T.T• Frequency- How often you exercise 3

days a week • Intensity- How hard you exercise 60 -

85% of your max heart rate• Time- How long you exercise 30 Minutes • Type- Kind of exercise (weight training,

cardiovascular, stretching)

5 Health Components of Physical Fitness

1. Body Composition

2. Flexibility

3. Muscular Strength

4. Muscular Endurance

5. Cardiovascular Endurance

Body Composition The ratio of body fat to lean body tissue

Body Fat percentages

Classification Female Male

Very Lean <13% <8%

Optimal Body Fat Zone 15-25% 10-20%

Healthy Fitness Zone 17-32% 12-25%

Needs Improvement >32% >25%

FlexibilityThe ability to move a joint in full range of motion

Stretches to improve flexibilityV- stretchStanding Quad StretchStanding Hamstring stretchTrunk StretchButterfly stretchSit n reach stretchStanding calf stretch

Stretches should be held for 10-20 seconds

Muscular Strength & Muscular Endurance

Muscular Strength = High weight & low reps

Muscular Endurance = Low weight & high reps

Cardiovascular EnduranceThe ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body’s tissue during long periods of vigorous activity

Aerobic Exercises to improve Cardiovascular Endurance

• Walking• Jogging• Biking• Hiking• Skating• Rollerblading

• Step aerobics• Spinning• Cardio Machines:

Treadmill, Elliptical• Sports: Soccer,

Basketball, Hockey, Football

Calisthenics to improve muscular strength & muscular endurance

Push-ups

Sit-ups

Crunches

Pull-ups

Chin-ups

Mountain Climbers

Jumping Jacks

Lunges

Squat Jumps

Squats

Side Jumps

Triceps Dips

Calisthenics are exercises designed to use your own body weight to develop muscular strength and muscular endurance.

Strength Training to improve muscular strength & muscular

endurance

Bicep Curls

Triceps Extension

Lat Pull-down

Military Press (standing / sitting)

Dumbbell Press (standing / sitting)

Shoulder Shrugs

Leg Extension

Leg Curls

Back Squat

Front Squat

Dead Lifts

Upper Body Lower Body

Power Cleans

Bench Press

Incline Press

Decline Press

Dumbbell Flys

Pull-overs

Lat Rows

Leg Press

Calf Raises

Hack Squat

Lunges with Weights

Wellness Assessment

• Height • Weight• Body Fat• Body Mass Index

Body Mass IndexThis is an indicator of weight related illness, like heart disease, diabetes, stroke, high blood pressure, obesity, etc.

BMI Rating • 18.5 or less Underweight• 18.5-24.9 Normal weight• 25.0-29.9 Overweight• 30.0-39.9 Obese• 40 or Greater Extremely Obese

Muscle Diagram Front

Muscle Diagram Back

Cardiovascular Endurance

What is your Zone? • Maximum heart rate (MHR) = 220 - Your Age example: 220-15 yrs old = 205 BPM

• Target Heart Rate (THR) = MHR x.65 EX. 205 x .65=133 BPM MHR x .85 EX. 205 x. 85= 174 BPM• Target Heart Rate Range = 133-174 BPM

“In the ZONE” range = 130-185 BPM

Heart Rate Monitors

In The Zone!

Grading:

? 19-20 minutes in zone= 100 ? 17-18 minutes in zone= 90 ? 15-16 minutes in zone= 80 ? 13-14 minutes in zone= 70 ? 11-12 minutes in zone= 60 ? 0-10 minutes in zone= 50

Target Heart Rate: 130-185 Beats Per Minute

What will we ACHIEVE?

• Accountability

• Concrete grading

• Variety

• Individual planning

• And most of all……………..

Maine Learning results

• A2:Participate in a variety of health-enhancing physical activities.

• A4: Demonstrate the knowledge, skills, and behaviors needed to maintain or modify levels of fitness.

• A5: Analyze and compare physical fitness activities.

• C3: Initiate independent and responsible personal behavior in physical activity.