This video was when i was in Computer 214. The project was a sign language project where we had to decide to tell a story, sing a song, or teach someone to sign. With my partner Nicole, we decided to make it like a movie but also sign a song. Enjoy.
Sample Jumping and Landing Unit
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Assessment
1. Camera – Find a neighbor and teach them how to jump rope
2. Checklist – During lessons 2, 4, 6, students will be observed to see if they have basic skills and unit goals achieved.
3. Journal – Collected twice during the unit (lessons 3, 6) they will write about different experiences they had during class and outside of class
4. Jump rope for Heart – summative assessment that will encompass 5 different jumps
1. Camera – Find a neighbor and teach them how to jump rope
2. Checklist – During lessons 2, 4, 6, students will be observed to see if they have basic skills and unit goals achieved.
3. Journal – Collected twice during the unit (lessons 3, 6) they will write about different experiences they had during class and outside of class
4. Jump rope for Heart – summative assessment that will encompass 5 different jumps
Sample Lessons by Task Challenge
Lesson 1: Jumping and landing
(e.g. Form and Technique, buoyant landing, bending knees, explosion with arms)
Lesson 2: Jumping for Height and Distance
(e.g. standing broad jump, vertical leap)
Lesson 3: Jumping for Height utilizing low obstacles
(e.g. low hurdles, hula hoops introducing self turned ropes)
Lesson 4: Traveling and Jumping using different body shapes
(e.g. star, twisted, sky scraper)
Lesson 5: Jumping in a Rhythmic Sequence
(e.g. adapting to changing tempo’s, on the upbeat or downbeat, self turned side jump rope turning the rope to the different tempos)
Lesson 6: Beginner Jumping using a self turned rope
(e.g. form, full control, slow drills)
Lesson 7: Advanced Jumping using a self turned rope
(e.g. mature form [low clearance, using just wrist], faster pace, different styles of jump)
Lesson 8: Jump Rope for Heart (see attached)
Summative Assement
Jump Rope for Heart
Beginner (2 or less Skills), Intermediate (3 Skills) and Advanced (5 different jumps 5X in a row without error) skills will be learned during the Jump Rope Skills segment however students will be graded based on form that has been practiced throughout the lessons and not the skills that were learned during the event.
Formative assessments
Peer Assessment:
Students will be given a checklist to assess their classmates jumping. The students will be asked to write down which of their friends demonstrated the proper techniques for jumping and what could they do to improve their techniques. The teacher will collect their checklists with comments and the critiques that the students wrote. Students will be graded based on the accuracy of their assessment of their friend’s techniques.
Points:
3 – Students understand and can evaluate all the concepts behind a proper jump and landing by using terminology as: knees flex, ankle flex, hips flex, arms extension full extension above the head, ankles extend in preparation for landing, knees, hips and ankles absorb the shock of the landing.
2 – Students understand and can evaluate most of the concepts of proper jump and landing.
1 – Students understand and can evaluate few of the concepts of proper jump and landing.
0 – Students do not understand and cannot evaluate concepts of jumping and landing
Journal:
At the start of the unit, students will begin a journal. After each lesson, students will have 5 minutes to write in their journals. Some lessons, students will have a question presented by the teacher, and other lessons students will be able to free write. The teacher will collect the journals after weeks 3 and 6.
Questions:
Week 1 – What are your expectations for this unit? What are your strengths and weaknesses coming into this unit?
Week 2 – Free write (likes/dislikes)
Week 3 – What did you find difficult/easy when jumping for height? (Collect journal)
Week 4 – Free Write
Week 5 – Free Write
Week 6 – What did you find difficult/easy jumping with a self turned rope? (Collect journal)
Week 7 – Free Write
Week 8 – Write a reflection on their experience with Jump Rope for Heart
Lesson 1: Jumping and landing
(e.g. Form and Technique, buoyant landing, bending knees, explosion with arms)
Lesson 2: Jumping for Height and Distance
(e.g. standing broad jump, vertical leap)
Lesson 3: Jumping for Height utilizing low obstacles
(e.g. low hurdles, hula hoops introducing self turned ropes)
Lesson 4: Traveling and Jumping using different body shapes
(e.g. star, twisted, sky scraper)
Lesson 5: Jumping in a Rhythmic Sequence
(e.g. adapting to changing tempo’s, on the upbeat or downbeat, self turned side jump rope turning the rope to the different tempos)
Lesson 6: Beginner Jumping using a self turned rope
(e.g. form, full control, slow drills)
Lesson 7: Advanced Jumping using a self turned rope
(e.g. mature form [low clearance, using just wrist], faster pace, different styles of jump)
Lesson 8: Jump Rope for Heart (see attached)
Summative Assement
Jump Rope for Heart
Beginner (2 or less Skills), Intermediate (3 Skills) and Advanced (5 different jumps 5X in a row without error) skills will be learned during the Jump Rope Skills segment however students will be graded based on form that has been practiced throughout the lessons and not the skills that were learned during the event.
Formative assessments
Peer Assessment:
Students will be given a checklist to assess their classmates jumping. The students will be asked to write down which of their friends demonstrated the proper techniques for jumping and what could they do to improve their techniques. The teacher will collect their checklists with comments and the critiques that the students wrote. Students will be graded based on the accuracy of their assessment of their friend’s techniques.
Points:
3 – Students understand and can evaluate all the concepts behind a proper jump and landing by using terminology as: knees flex, ankle flex, hips flex, arms extension full extension above the head, ankles extend in preparation for landing, knees, hips and ankles absorb the shock of the landing.
2 – Students understand and can evaluate most of the concepts of proper jump and landing.
1 – Students understand and can evaluate few of the concepts of proper jump and landing.
0 – Students do not understand and cannot evaluate concepts of jumping and landing
Journal:
At the start of the unit, students will begin a journal. After each lesson, students will have 5 minutes to write in their journals. Some lessons, students will have a question presented by the teacher, and other lessons students will be able to free write. The teacher will collect the journals after weeks 3 and 6.
Questions:
Week 1 – What are your expectations for this unit? What are your strengths and weaknesses coming into this unit?
Week 2 – Free write (likes/dislikes)
Week 3 – What did you find difficult/easy when jumping for height? (Collect journal)
Week 4 – Free Write
Week 5 – Free Write
Week 6 – What did you find difficult/easy jumping with a self turned rope? (Collect journal)
Week 7 – Free Write
Week 8 – Write a reflection on their experience with Jump Rope for Heart
Checklist: Jumping for Height
Do the child’s hips, knees, and ankles flex in a crouch as the child prepares to jump? (circle one)
Do the child’s hips, knees, and ankles flex in a crouch as the child prepares to jump? (circle one)
Do the child’s arms extend vigorously forward and then upward upon takeoff, reaching full extension above the head at liftoff?
Does the child’s body extend fully in the air during the jump, especially the arms?
Do the child’s ankles extend in preparation for landing?
Do the child’s hips, knees, ankles flex to absorb the shock of landing?
Do the child’s hips, knees, ankles flex to absorb the shock of landing?
Jumping for distance
Do the child’s arms extend vigorously forward and then upward upon takeoff, reaching full extension above the head at liftoff?
Do the child’s arms extend vigorously forward and then upward upon takeoff, reaching full extension above the head at liftoff?
Are the hips, knees and ankles are fully extended at takeoff? Is the takeoff angle at 45 degrees or less?
Does the child bring the legs and then arms downward in preparation for landing?
Do the child’s heels contact the ground first?
Are the child’s knees flexed and the arms thrust forward at the moment of contact?
Are the child’s knees flexed and the arms thrust forward at the moment of contact?
Web Quest
Introduction
Average Joe’s Gym is a facility, which is struggling to attract customers and keeps those that it already has active and happy. Many of the patrons are complaining that the training sessions are too long as well as boring and cannot see any of the results from their workouts. Additionally, the customers say that they wish that the workouts did not require some of the machinery that they are using so that they can possibly do it at home whenever they cannot make it to the gym. The management team of the gym wants to make its clients happy but they have seemed to run out of ideas.
Task
You are hired as a consultant to Average Joe’s Gym. Along with several of the personal trainers, upper limb, lower limb and core specialist you must construct and implement a total body strengthening program. However, before incorporating the workout regimen, the trainers and consultant must test the new program for quality (targeting muscles), effectiveness (challenging body) and efficiency (time spent on goal attainment). Be sure to remember that you are trying to improve the gym by creating a workout plan which can be done anywhere and by anyone. This includes gender, age, injury rehabilitation and disabilities.
Let us improve the gym and attract new customers and make those that are already there happy.
Average Joe’s Gym
“I’m sure you’re perfect just the way you are. But if you feel like losing a few pounds, getting healthier, and making some good friends in the process, then Joe’s is the place for you.”
Peter La Fleur
Let us improve the gym and attract new customers and make those that are already there happy.
Average Joe’s Gym
“I’m sure you’re perfect just the way you are. But if you feel like losing a few pounds, getting healthier, and making some good friends in the process, then Joe’s is the place for you.”
Peter La Fleur
Process
Current Gym Workout Plan
Workout 1
2 sets of Incline Bench Press 8-12 reps
2 sets of reverse-grip Barbell Rows 8-12 reps
1 set of Deadlifts 8-12 reps
2 sets of Barbell curls 8-12 reps
1 set of Hanging Leg Raises to failure 10-15 reps
Cardio
Workout 2
2 sets of Standing Overhead Press 8-12 reps
2 sets of Pullups 8-12 reps
2 sets of Squats 8-12 reps
1 sets of Weighted Situps to failure 10-15 reps
Your goal is to create a strengthening program which can be done in a gym setting as well as at home or in a near by park. Be sure to evaluate your current gym workout and find facilities within a 5 mile radius of your clients home (school building is epicenter). With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan.
General Questions:
1. How can you motivate a client that seems disinterested or unmotivated?
2. How can you improve strength with limited or no equipment?
3. Which house hold or park items could be used in order to replace weight training?
4. What park equipment can you manipulate to enhance muscular strength and endurance?
5. What are the overall benefits of your workout program and how do they relate to the intangibles of life? (not only the physical)
6. Which assessment tools should you use as the trainer for pre, during and post work out program to measure progress?
7. One of your clients is coming to your gym for rehabilitation. Which of your exercise should they do first in order to progress and how long should they be doing this work out before moving on to more challenging level?
Consultant/Cardio Specialist
Incorporate previous knowledge to create and incorporate aerobic conditioning to the entire work out plan. Keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (3-4).
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. What is the formula for target heart rate, cardiac output, VO2max and how will you measure it?
2. What are some low impact physical activities which can increase heart rate?
This section of the site will prove to be more helpful than most. It provides different styles and levels of cardiovascular endurance and other cardio vascular resources.
Use the Following Link Below:
Aerobic Conditioning Tips
Core Specialist
Look back at all of the knowledge that you have compiled throughout your experiences. It is important to keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. How does core strength improve total body strength?
2. When dealing with a customer with lower back problems what types of exercises would you recommend? What types of modifications would you do? Why?
This link provides multiple workouts which could be used in combination during other body workouts such as back upper and lower body. Be sure to discuss with your other trainers so that you are not overworking the core and indentify where the core is being worked out with the other muscle groups.
Use The following Link Below:
Core Exercises List by Muscle Group
Upper Limb
Incorporate previously acquired knowledge to create and incorporate upper limb exercises which will tie in to the development of teams workout plan. Keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. By improving your upper body strength, which daily chores will become easier and why?
2. How can you prevent shoulder cuff injuries with an osteoporosis client?
Upper limb specialist, you will use the following links providing upper body exercises. It is up to you to identify and apply the workouts that are relevant to your muscle groups and modify if necessary for the sake of your clients.
Use the following links below:
Upper Limb Exercise List by Muscle Group
Plyometric Exercises
Sample Workouts
Lower Specialist
Look back at all of the knowledge that you have compiled throughout your experiences. It is important that as the lower limb specialist you are working with the cardio specialist to ensure the workout is not overwhelming the clients legs. The workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. Does lower body strength mean that you are a more effective runner/walker why or why not?
2. Your client has finished recovering from ACL and medial meniscus surgery. They have just informed you that they want to begin training for a Triathlon. What type of lower body muscular strengthening must they complete to enhance their performance? Why?
Use the following links providing lower body exercises. It is up to you to identify and apply the workouts that are relevant to your muscle groups and modify if necessary for the sake of your clients.
Use Following Links Below:
Lower Limb Exercise List by Muscle Group
Plyometric Exercises
Sample Workouts
Workout 1
2 sets of Incline Bench Press 8-12 reps
2 sets of reverse-grip Barbell Rows 8-12 reps
1 set of Deadlifts 8-12 reps
2 sets of Barbell curls 8-12 reps
1 set of Hanging Leg Raises to failure 10-15 reps
Cardio
Workout 2
2 sets of Standing Overhead Press 8-12 reps
2 sets of Pullups 8-12 reps
2 sets of Squats 8-12 reps
1 sets of Weighted Situps to failure 10-15 reps
Your goal is to create a strengthening program which can be done in a gym setting as well as at home or in a near by park. Be sure to evaluate your current gym workout and find facilities within a 5 mile radius of your clients home (school building is epicenter). With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan.
General Questions:
1. How can you motivate a client that seems disinterested or unmotivated?
2. How can you improve strength with limited or no equipment?
3. Which house hold or park items could be used in order to replace weight training?
4. What park equipment can you manipulate to enhance muscular strength and endurance?
5. What are the overall benefits of your workout program and how do they relate to the intangibles of life? (not only the physical)
6. Which assessment tools should you use as the trainer for pre, during and post work out program to measure progress?
7. One of your clients is coming to your gym for rehabilitation. Which of your exercise should they do first in order to progress and how long should they be doing this work out before moving on to more challenging level?
Consultant/Cardio Specialist
Incorporate previous knowledge to create and incorporate aerobic conditioning to the entire work out plan. Keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (3-4).
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. What is the formula for target heart rate, cardiac output, VO2max and how will you measure it?
2. What are some low impact physical activities which can increase heart rate?
This section of the site will prove to be more helpful than most. It provides different styles and levels of cardiovascular endurance and other cardio vascular resources.
Use the Following Link Below:
Aerobic Conditioning Tips
Core Specialist
Look back at all of the knowledge that you have compiled throughout your experiences. It is important to keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. How does core strength improve total body strength?
2. When dealing with a customer with lower back problems what types of exercises would you recommend? What types of modifications would you do? Why?
This link provides multiple workouts which could be used in combination during other body workouts such as back upper and lower body. Be sure to discuss with your other trainers so that you are not overworking the core and indentify where the core is being worked out with the other muscle groups.
Use The following Link Below:
Core Exercises List by Muscle Group
Upper Limb
Incorporate previously acquired knowledge to create and incorporate upper limb exercises which will tie in to the development of teams workout plan. Keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. By improving your upper body strength, which daily chores will become easier and why?
2. How can you prevent shoulder cuff injuries with an osteoporosis client?
Upper limb specialist, you will use the following links providing upper body exercises. It is up to you to identify and apply the workouts that are relevant to your muscle groups and modify if necessary for the sake of your clients.
Use the following links below:
Upper Limb Exercise List by Muscle Group
Plyometric Exercises
Sample Workouts
Lower Specialist
Look back at all of the knowledge that you have compiled throughout your experiences. It is important that as the lower limb specialist you are working with the cardio specialist to ensure the workout is not overwhelming the clients legs. The workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. Does lower body strength mean that you are a more effective runner/walker why or why not?
2. Your client has finished recovering from ACL and medial meniscus surgery. They have just informed you that they want to begin training for a Triathlon. What type of lower body muscular strengthening must they complete to enhance their performance? Why?
Use the following links providing lower body exercises. It is up to you to identify and apply the workouts that are relevant to your muscle groups and modify if necessary for the sake of your clients.
Use Following Links Below:
Lower Limb Exercise List by Muscle Group
Plyometric Exercises
Sample Workouts
Evaluation
Conclusion
By the end of the lesson, you will be able to design a muscular strengthening program, which is effective and uses minimal equipment. Also, you will know the benefits of improving your muscular strength. In addition, you will learn different exercises to implement in your own life while thinking outside the box to make/find equipment that you can use during a workout.
"We would accomplish many more things if we did not think of them as impossible"
-Vince Lombardi
"We would accomplish many more things if we did not think of them as impossible"
-Vince Lombardi
Teacher Page
A Webquest for Grades 11-12 Physical Education Designed by Brett Miranda, Carlos Pena, Matt Solomito
[email protected]
[email protected]
[email protected]
INTRODUCTION
This lesson was developed as part of a required course (Education 360 Language & Literacy) at Manhattan College. This webquest is designed for Physical Education class at the commencement level.
In this webquest, it includes students designing a workout program to increase Muscular Endurance. Students will design a workout program that can be done with minimal to no equipment so it can be done in all environments.
LEARNERS
This lesson is designed for seniors in High School. Before taking this course, students are required to take the following classes: Health, Fitness Curriculum and Aerobic Conditioning.
While taking health, students will be introduced to overall body composition and healthly nutrition. During fitness curriculum, students will learn how to design and plan an effective workout program. In aerobic conditioning, students will learn about the 5 fitness components, and how to properly incorporate them into a workout program.
CURRICULUM STANDARDS
Students will learn how to develop and perform a workout program as well as research facilities that they can use for the program. The standards that will be used are the following:
Physical Education New York State Standards:
Standard 1 - Personal Health and Fitness
Students will have the necessary knowledge and skills to establish and maintain physical fitness, participate in physical activity, and maintain personal health.
Standard 2 - A Safe and Healthy Environment
Students will acquire the knowledge and ability necessary to create and maintain a safe and healthy environment.
Standard 3 - Resource Management
Students will understand and be able to manage their personal and community resources.
Literacy Standards
Literacy Standard 1
Prepare for and participate effectively in a range of conversations and collaborations with diverse patterns, building on others' ideas and expressing their own clearly and persuasively.
Literacy Standard 2
Intergrate and evaluate information presented in diverse media and formats, including visually, quantitatively and orally.
PROCESS
Current Gym Workout Plan
Workout 1
2 sets of Incline Bench Press 8-12 reps
2 sets of reverse-grip Barbell Rows 8-12 reps
1 set of Deadlifts 8-12 reps
2 sets of Barbell curls 8-12 reps
1 set of Hanging Leg Raises to failure 10-15 reps
Cardio
Workout 2
2 sets of Standing Overhead Press 8-12 reps
2 sets of Pullups 8-12 reps
2 sets of Squats 8-12 reps
1 sets of Weighted Situps to failure 10-15 reps
Your goal is to create a strengthening program which can be done in a gym setting as well as at home or in a near by park. Be sure to evaluate your current gym workout and find facilities within a 5 mile radius of your clients home (school building is epicenter). With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan.
General Questions:
1. How can you motivate a client that seems disinterested or unmotivated?
2. How can you improve strength with limited or no equipment?
3. Which house hold or park items could be used in order to replace weight training?
4. What park equipment can you manipulate to enhance muscular strength and endurance?
5. What are the overall benefits of your workout program and how do they relate to the intangibles of life? (not only the physical)
6. Which assessment tools should you use as the trainer for pre, during and post work out program to measure progress?
7. One of your clients is coming to your gym for rehabilitation. Which of your exercise should they do first in order to progress and how long should they be doing this work out before moving on to more challenging level?
Consultant/Cardio Specialist
Incorporate previous knowledge to create and incorporate aerobic conditioning to the entire work out plan. Keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (3-4).
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. What is the formula for target heart rate, cardiac output, VO2max and how will you measure it?
2. What are some low impact physical activities which can increase heart rate?
This section of the site will prove to be more helpful than most. It provides different styles and levels of cardiovascular endurance and other cardio vascular resources.
Use the Following Link Below:
Aerobic Conditioning Tips
Core Specialist
Look back at all of the knowledge that you have compiled throughout your experiences. It is important to keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. How does core strength improve total body strength?
2. When dealing with a customer with lower back problems what types of exercises would you recommend? What types of modifications would you do? Why?
This link provides multiple workouts which could be used in combination during other body workouts such as back upper and lower body. Be sure to discuss with your other trainers so that you are not overworking the core and indentify where the core is being worked out with the other muscle groups.
Use The following Link Below:
Core Exercises List by Muscle Group
Upper Limb
Incorporate previously acquired knowledge to create and incorporate upper limb exercises which will tie in to the development of teams workout plan. Keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. By improving your upper body strength, which daily chores will become easier and why?
2. How can you prevent shoulder cuff injuries with an osteoporosis client?
Upper limb specialist, you will use the following links providing upper body exercises. It is up to you to identify and apply the workouts that are relevant to your muscle groups and modify if necessary for the sake of your clients.
Use the following links below:
Upper Limb Exercise List by Muscle Group
Plyometric Exercises
Sample Workouts
Lower Specialist
Look back at all of the knowledge that you have compiled throughout your experiences. It is important that as the lower limb specialist you are working with the cardio specialist to ensure the workout is not overwhelming the clients legs. The workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. Does lower body strength mean that you are a more effective runner/walker why or why not?
2. Your client has finished recovering from ACL and medial meniscus surgery. They have just informed you that they want to begin training for a Triathlon. What type of lower body muscular strengthening must they complete to enhance their performance? Why?
Use the following links providing lower body exercises. It is up to you to identify and apply the workouts that are relevant to your muscle groups and modify if necessary for the sake of your clients.
Use Following Links Below:
Lower Limb Exercise List by Muscle Group
Plyometric Exercises
Sample Workouts
RESOURCES NEEDED
Students will have to have prior knowledge of muscle groups as well as in depth understanding of articulations which will be covered in the beginning of the unit. Students will have available to them previous class knowledge as well as handouts regarding the upper, the lower body and the core muscles. Additionally students will have read an article on creating a fitness plan before beginning the WebQuest.
RESOURCES
Kaardal, Kevin. "Summative Assessment." Learning by Choice in Secondary Physical Education: Creating a Goal-directed Program. Champaign, IL: Human Kinetics, 2001. 81-82. Print.
National Association for Physical Education and Sport. (2009). National standard & guidelines for physical education teacher education. Sewickley, PA: AAHPERD Publications.
[email protected]
[email protected]
[email protected]
INTRODUCTION
This lesson was developed as part of a required course (Education 360 Language & Literacy) at Manhattan College. This webquest is designed for Physical Education class at the commencement level.
In this webquest, it includes students designing a workout program to increase Muscular Endurance. Students will design a workout program that can be done with minimal to no equipment so it can be done in all environments.
LEARNERS
This lesson is designed for seniors in High School. Before taking this course, students are required to take the following classes: Health, Fitness Curriculum and Aerobic Conditioning.
While taking health, students will be introduced to overall body composition and healthly nutrition. During fitness curriculum, students will learn how to design and plan an effective workout program. In aerobic conditioning, students will learn about the 5 fitness components, and how to properly incorporate them into a workout program.
CURRICULUM STANDARDS
Students will learn how to develop and perform a workout program as well as research facilities that they can use for the program. The standards that will be used are the following:
Physical Education New York State Standards:
Standard 1 - Personal Health and Fitness
Students will have the necessary knowledge and skills to establish and maintain physical fitness, participate in physical activity, and maintain personal health.
Standard 2 - A Safe and Healthy Environment
Students will acquire the knowledge and ability necessary to create and maintain a safe and healthy environment.
Standard 3 - Resource Management
Students will understand and be able to manage their personal and community resources.
Literacy Standards
Literacy Standard 1
Prepare for and participate effectively in a range of conversations and collaborations with diverse patterns, building on others' ideas and expressing their own clearly and persuasively.
Literacy Standard 2
Intergrate and evaluate information presented in diverse media and formats, including visually, quantitatively and orally.
PROCESS
Current Gym Workout Plan
Workout 1
2 sets of Incline Bench Press 8-12 reps
2 sets of reverse-grip Barbell Rows 8-12 reps
1 set of Deadlifts 8-12 reps
2 sets of Barbell curls 8-12 reps
1 set of Hanging Leg Raises to failure 10-15 reps
Cardio
Workout 2
2 sets of Standing Overhead Press 8-12 reps
2 sets of Pullups 8-12 reps
2 sets of Squats 8-12 reps
1 sets of Weighted Situps to failure 10-15 reps
Your goal is to create a strengthening program which can be done in a gym setting as well as at home or in a near by park. Be sure to evaluate your current gym workout and find facilities within a 5 mile radius of your clients home (school building is epicenter). With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan.
General Questions:
1. How can you motivate a client that seems disinterested or unmotivated?
2. How can you improve strength with limited or no equipment?
3. Which house hold or park items could be used in order to replace weight training?
4. What park equipment can you manipulate to enhance muscular strength and endurance?
5. What are the overall benefits of your workout program and how do they relate to the intangibles of life? (not only the physical)
6. Which assessment tools should you use as the trainer for pre, during and post work out program to measure progress?
7. One of your clients is coming to your gym for rehabilitation. Which of your exercise should they do first in order to progress and how long should they be doing this work out before moving on to more challenging level?
Consultant/Cardio Specialist
Incorporate previous knowledge to create and incorporate aerobic conditioning to the entire work out plan. Keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (3-4).
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. What is the formula for target heart rate, cardiac output, VO2max and how will you measure it?
2. What are some low impact physical activities which can increase heart rate?
This section of the site will prove to be more helpful than most. It provides different styles and levels of cardiovascular endurance and other cardio vascular resources.
Use the Following Link Below:
Aerobic Conditioning Tips
Core Specialist
Look back at all of the knowledge that you have compiled throughout your experiences. It is important to keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. How does core strength improve total body strength?
2. When dealing with a customer with lower back problems what types of exercises would you recommend? What types of modifications would you do? Why?
This link provides multiple workouts which could be used in combination during other body workouts such as back upper and lower body. Be sure to discuss with your other trainers so that you are not overworking the core and indentify where the core is being worked out with the other muscle groups.
Use The following Link Below:
Core Exercises List by Muscle Group
Upper Limb
Incorporate previously acquired knowledge to create and incorporate upper limb exercises which will tie in to the development of teams workout plan. Keep in mind your colleges specialization and be sure to discuss with them so that the client is not over/under worked. With the workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. By improving your upper body strength, which daily chores will become easier and why?
2. How can you prevent shoulder cuff injuries with an osteoporosis client?
Upper limb specialist, you will use the following links providing upper body exercises. It is up to you to identify and apply the workouts that are relevant to your muscle groups and modify if necessary for the sake of your clients.
Use the following links below:
Upper Limb Exercise List by Muscle Group
Plyometric Exercises
Sample Workouts
Lower Specialist
Look back at all of the knowledge that you have compiled throughout your experiences. It is important that as the lower limb specialist you are working with the cardio specialist to ensure the workout is not overwhelming the clients legs. The workouts selected, as a trainer you should test its effectiveness, quality and versatility in different environments. Additionally be sure that the workouts can be modified for the elderly and those with special needs. Be sure to incorporate the FITT (frequency, intensity, type and time) principle within your workout plan. Make sure to have varied exercises (6-8)
Order of process:
1. Evaluate Current Gym Plan
2. Create or Modify a Plan
3. Test New Plan
1. Does lower body strength mean that you are a more effective runner/walker why or why not?
2. Your client has finished recovering from ACL and medial meniscus surgery. They have just informed you that they want to begin training for a Triathlon. What type of lower body muscular strengthening must they complete to enhance their performance? Why?
Use the following links providing lower body exercises. It is up to you to identify and apply the workouts that are relevant to your muscle groups and modify if necessary for the sake of your clients.
Use Following Links Below:
Lower Limb Exercise List by Muscle Group
Plyometric Exercises
Sample Workouts
RESOURCES NEEDED
Students will have to have prior knowledge of muscle groups as well as in depth understanding of articulations which will be covered in the beginning of the unit. Students will have available to them previous class knowledge as well as handouts regarding the upper, the lower body and the core muscles. Additionally students will have read an article on creating a fitness plan before beginning the WebQuest.
RESOURCES
Kaardal, Kevin. "Summative Assessment." Learning by Choice in Secondary Physical Education: Creating a Goal-directed Program. Champaign, IL: Human Kinetics, 2001. 81-82. Print.
National Association for Physical Education and Sport. (2009). National standard & guidelines for physical education teacher education. Sewickley, PA: AAHPERD Publications.