Weight Room
December 22, 2011
If you have been unable to actively participate in Physical Education this week, respond to one article for each day you were unable to participate in class. You have 3 PE class days to get credit for work
Open a word document and type your ABC paragraph.
Your paragraph must include the following:
1. An introductory sentence including the title of the article you chose (worth 1 point)
2. Body with details from the article (worth 2 points),
3. Conclusion which includes your reaction to the article. Tell how you may or may not use the information contained in the article to better your play (worth 2 points).
After it is complete, return to the blog page and click on the no comment or comment button at the bottom of the page, and paste your article response.
Read one of the following articles:
Week 1
1. 9 ways to boost your energy
2. 5 Reasons to strengthen your core- read, review and try these
Week 2
1. Energy Drinks- the Truth Behind the Boost
3. how to choose your strength training exercises
Week 3
3. cardio 101
Basketball
December 5, 2011
If you have been unable to actively participate in Physical Education this week, respond to one article for each day you were unable to participate in class. You have 3 PE class days to get credit for work
Open a word document and type your ABC paragraph.
Your paragraph must include the following:
1. An introductory sentence including the title of the article you chose (worth 1 point)
2. Body with details from the article (worth 2 points),
3. Conclusion which includes your reaction to the article. Tell how you may or may not use the information contained in the article to better your play (worth 2 points).
After it is complete, return to the blog page and click on the no comment or comment button at the bottom of the page, and paste your article response.
Read one of the following articles:
Week 1
2. Jump Shot
3. Lay Up
Week 2
2. Fundamentals of ball handling
Week 3
1. Zone Defense
Volleyball
November 14, 2011
If you have been unable to actively participate in Physical Education this week, respond to one article for each day you were unable to participate in class. You have 3 PE class days to get credit for work
Open a word document and type your ABC paragraph.
Your paragraph must include the following:
1. An introductory sentence including the title of the article you chose (worth 1 point)
2. Body with details from the article (worth 2 points),
3. Conclusion which includes your reaction to the article. Tell how you may or may not use the information contained in the article to better your play (worth 2 points).
After it is complete, return to the blog page and click on the no comment or comment button at the bottom of the page, and paste your article response.
Read one of the following articles:
Week 1
1. Basic Rules
2. How to pass
3. How to Spike
Week #2
1. Setting
Week #3
1. Blocking
3. Write your paragraph to compare and contrast Court to Beach Volleyball
Badminton
October 25, 2011
If you have been unable to actively participate in Physical Education this week, respond to one article for each day you were unable to participate in class. You have 3 PE class days to get credit for work
Open a word document and type your ABC paragraph.
Your paragraph must include the following:
1. An introductory sentence including the title of the article you chose (worth 1 point)
2. Body with details from the article (worth 2 points),
3. Conclusion which includes your reaction to the article. Tell how you may or may not use the information contained in the article to better your play (worth 2 points).
After it is complete, return to the blog page and click on the no comment or comment button at the bottom of the page, and paste your article response.
Read one of the following articles:
Week 1
1. Badminton Grip: write a paragraph that compares and contrasts the forehand and back hand grip.
2. Badminton Serve: Compare the 5 serves and and indicate which you prefer and why.
Week #2
2. Drop Shot
3. Footwork
Week #3
1. Net Play
2.Can I get a scholarship for my play?
3. Badminton Terms:
Fitness Plan Outline
September 16, 2011
Fitness Plan Outline
A fitness plan is essential if you want to accomplish your fitness goals. Sometimes we’re in such a rush to get to the end, we run as fast as we can only to peter-out in the middle. Not this time. Your fitness plan will be solid and you will accomplish it. Let’s get started.
“If I had eight hours to chop down a tree, I’d spend six sharpening my axe”
- Abraham Lincoln
|
5: |
Set your new fitness goals | ||||
|
4: |
Create milestones & rewards | ||||
|
3: |
Start a daily exercise program | ||||
|
2: |
Begin your food and exercise logs | ||||
|
1: |
Define your starting point and goals | ||||
Step 1: Define Your Starting Point & Goal
To figure out the best fitness plan for you, define where you are (Starting Point) and where you want to go (Your Goal)….and this is Step 1 of our 5-step plan. View your plan as a series of steps. Today’s goal may be to only to get through Step 1, which is fine. Step 2 can wait for tomorrow, if need be. Don’t overwhelm yourself. Take it one step at a time. These steps will help ensure a gradual and continous improvement that we can maintain. There are no short-cuts. Follow the steps and you’ll reach your goals.
For your starting point, start by calculating your Body Mass Index (BMI) . Play with this calculator to determine a healthy goal weight.
Now that you know your healthy weight range, you have an idea of what your short-term and long-term weight goals are. Getting to this goal weight, will mean that you need to create a calorie deficit (burn more calories than you eat). It takes a 3,500-calorie deficit to lose a pound of fat. To find out how many calories you burn on a normal day, start with this Basal Metabolic Rate (BMR) calculator.
Next, you’ll need to measure and record: your waist circumeference (males measure at the navel or belly button; females measure the smallest part of your waist); your neck circumference; and your hip circumference (females only – measure at the maximum circumference).
When you take these measurements, click here to look up your body fat percentage (bf%). If you’re unhappy with your body fat percentage – that’s OK…we all have a starting point. Let that motivate you and refine your goal. You’ll feel that much better when you measure your improvements in a just a few weeks.
Your plan is a series of steps. Today’s goal may be to only get through Step 1, which is fine. Don’t overwhelm yourself. Take it one step at a time. Knowing where you are and where you want to be is a big deal, and it puts you in a better position to leap up to Step #2…
Step 2: The Exercise & Food Logs
The next step is to record your input (food) and output (exercise). I’ll be the first to admit that recording food can be a drag, but IT WORKS. I’m more likely to grab one cookie over four, if I have to write it down. It’s a change, and we all resist change..but good nutrition is an important element of your fitness plan.
Remember: we need to gradually shift our comfort zone to where we’re actually comfortable.
How many of us record bank transactions, car maintenance, etc… Aren’t our bodies more precious than these things? My food log has gotten very simplistic over the years and it now just takes me only a minute or two to do a day. If you want to lose weight and more importantly, fat, we need to have a calorie deficit. We’ll never know, if we don’t write it down.
We must also record our exercise (output). This is fun to record, because it’s a ledger of our hard work and dedication. You can record your activity by minutes or miles, and show the calories burned along with your BMR to see what your calorie requirment is for the day (eat more than this number and you’ll gain weight…eat less than this number and you’ll lose weight).
As you develop your fitness plan and monitor your improvements over time, I hope you come to see the merit in measuring body fat rather than weight. But the reality of it that most of us know our weight, but do not know our body fat percentage. If you’d like to know what your “ideal weight” is (as defined by a Life Insurance Company), go to: The Ideal Weight Tables
Steps 3: Start your daily exercise program
Getting through steps 1 and 2 of your fitness plan takes a lot of courage and strength…congratulations! Stay focused on your goal. Exercise is necessary for a successful fitness program. Your program should include some of the following elements: daily exercises, walking, hiking, and running. Make sure as you start your exercise program that you ‘glide’ into it. Start 2-3 days a week. Don’t try to do it all at once. Change the pace of your workouts to keep them interesting and fun. And most importantly, add rest rest to your routine.
Step 4: Create milestones and rewards
Give yourself something to shoot for. Goal weight or goal ‘jeans’ are great, but you should have some treat at the finish line, too. Whether it be a night out, clothing, or a high-tech gadget – give yourself a prize for getting to the top! Milestones & rewards motivate us…write down yours and keep your eye on the prize.
Step 5: Set new fitness goals
The downside of diets and fitting into that bathing suit is that once it ends we’re hopelessly directionless. So, set a new target for yourself! You’ve come this far, why stop? It doesn’t have to be a weight; it can be a running race, a hike, a new activity or sport. Whatever your pleasure is, give yourself another goal and keep the good habits going!
Softball
September 12, 2011
If you have been unable to actively participate in Physical Education this week, respond to one article for each day you were unable to participate in class. You have 3 PE class days to get credit for work
Open a word document and type your ABC paragraph.
Your paragraph must include the following:
1. An introductory sentence including the title of the article you chose (worth 1 point)
2. Body with details from the article (worth 2 points),
3. Conclusion which includes your reaction to the article. Tell how you may or may not use the information contained in the article to better your play (worth 2 points).
After it is complete, return to the blog page and click on the no comment or comment button at the bottom of the page, and paste your article response.
Read one of the following articles:
Week #1
3. Bunting
Week #2
Week 3
1. Power Hitting Keys
Football
September 12, 2011
If you have been unable to actively participate in Physical Education this week, you can stilll earn valuable information that can further your Football knowledge. Please choose from the following articles for this units assignments by week. Remember to respond to one article for each day you were unable to participate in class. Read one of the following articles:
Week #1
3. Definitions
Week #2
1. Catching
3. Blocking
Week #3
2. Defense
After reading the article, open a word document and type your ABC paragraph. Your paragraph must include the title of the article you chose, an introductory sentence, body with details from the article, and a conclusion which includes your reaction to the article. Tell how you may or may not use the information contained in the article to better your play. After it is complete, return to the blog page and click on the no comment or comment button at the bottom of the page, and paste your article response. Please remember that when you post your article, it can be read by many people, so do your best work. If you do not wish to have your article posted, please indicate that at the beginning of your writing. Obtain full credit by posting within three Physical Education classes from the day you were absent from class
Rock Wall
June 1, 2011
If you have been unable to actively participate in Physical Education this week, respond to one article for each day you were unable to participate in class. You have 3 PE class days to get credit for work Open a word document and type your ABC paragraph. Your paragraph must include the following: 1. An introductory sentence including the title of the article you chose (worth 1 point) 2. Body with details from the article (worth 2 points), 3. Conclusion which includes your reaction to the article. Tell how you may or may not use the information contained in the article to better your play (worth 2 points). After it is complete, return to the blog page and click on the no comment or comment button at the bottom of the page, and paste your article response. Read one of the following articles:
Week 1
Week 2
1. How to use the GRI-GRI Belay device
2. How to use a belay to rappel
3. Ultimate in 10 simple rules
Week 3
Tennis
April 26, 2011
If you have been unable to actively participate in Physical Education this week, respond to one article for each day you were unable to participate in class. You have 3 PE class days to get credit for work
Open a word document and type your ABC paragraph.
Your paragraph must include the following:
1. An introductory sentence including the title of the article you chose (worth 1 point)
2. Body with details from the article (worth 2 points),
3. Conclusion which includes your reaction to the article. Tell how you may or may not use the information contained in the article to better your play (worth 2 points).
After it is complete, return to the blog page and click on the no comment or comment button at the bottom of the page, and paste your article response.
Read one of the following articles:
Week 1
1. Basic Grip
week 2
1. Scoring
2. Volleying
3. The smash
week 3
Floor Hockey
March 30, 2011
If you have been unable to actively participate in Physical Education this week, respond to one article for each day you were unable to participate in class. You have 3 PE class days to get credit for work
Open a word document and type your ABC paragraph.
Your paragraph must include the following:
1. An introductory sentence including the title of the article you chose (worth 1 point)
2. Body with details from the article (worth 2 points),
3. Conclusion which includes your reaction to the article. Tell how you may or may not use the information contained in the article to better your play (worth 2 points).
After it is complete, return to the blog page and click on the no comment or comment button at the bottom of the page, and paste your article response.
Read one of the following articles:
3. How to improve your stick handeling
Week #2
