Digital Learning Lessons
Below are workouts you can choose to use; however, if you have an alternative fitness workout that you would like to perform, that is acceptable. Just fill out your "PE exit ticket" with that in mind.
PE Digital Lesson Exit Ticket (3).docx
Examples of alternative workouts; 30-60 minutes of a sport, working out at a GYM Facility, swimming, biking, jogging/running, and/or a fitness video of your choice, etc.
Please do our 5 minute Warmup Routine before and after these daily workouts. This will help prevent injuries and soreness in all our muscle groups.
Have fun and work hard!!!
Day of Week- Monday
Health Related Fitness Component- Flexibility
Workout- https://www.youtube.com/watch?v=L_xrDAtykMI
Day of Week- Tuesday
Health Related Fitness Component- Cardio Respiratory Endurance
Workout- https://www.youtube.com/watch?v=gC_L9qAHVJ8
Day of Week- Wednesday
Health Related Fitness Component- Muscular Endurance/ Flexibility (YOGA)
Workout- https://www.youtube.com/watch?v=No2u_Dq_9ho
Day of Week- Thursday
Health Related Component- Muscular Endurance
Workout- https://www.youtube.com/watch?v=UBMk30rjy0o
Day of Week- Friday
Health Related Component- Muscular Endurance
Workout- https://www.youtube.com/watch?v=f8GzCmbz6YY
Resources to help with "PE EXIT TICKET"
5 Components of Health Related Fitness
Cardiorespiratory endurance- is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Examples would be jogging, cycling and swimming. The FitnessGram PACER is used most often to test cardiovascular endurance. These activities need to be performed 30-60 minutes per day.
Muscular strength- is the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep curl with heavy weights. A one handed pushup is often used to test muscular strength. (Heavy weight; 1or 2 reps)
Muscular endurance- is the ability of the muscles to perform continuous without fatiguing. Examples would be 20 body squats (no weight), sets of 15 pushups, sets of 30 second planks. The FitnessGram Curlup test is most often used to test muscular endurance.
Flexibility- is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the butterfluy stretch or the hamstring stretch. The sit and reach test is most often used to test flexibility. Each stretch should be held for at least 10 seconds.
Body composition- is the amount of fat mass compared to lean muscle mass, bone and organs. This can be measured using underwater weighing, Skinfold readings, and bioelectrical impedance. Underwater weighing is considered the “gold standard” for body fat measurement, however because of the size and expense of the equipment needed very few places are set up to do this kind of measurement.
FITT Principle
What Does FITT Stand For?
One tried-and-true method to forming a fitness plan that works for you is to apply the FITT Principle. FITT stands for frequency, intensity, time, and type. Let's break each of these down and look at them one at a time:
- Frequency- is how often you exercise. Usually we measure this by number of days (5 to 6 days per week).
- Intensity- is how hard your exercise. We might categorize this as low, moderate, or high intensity.
- Time- refers to the time of day you exercise and how long each session lasts (30-60 minutes).
- Type- refers to what kind of exercise you are doing. For example, you might do cardiorespiratory activity (also known simply as 'cardio'), strength training (Muscular Endurance/Strength), flexibility, or a combination.