Free State High School

Free State High School Fitness I

Teacher Information Mrs. Pam Pine Email: [email protected]

Objective This course is intended to teach you the basic movements of various fitness modes and facilitate the improvement of one’s personal physical health through workouts. Students will demonstrate their knowledge in fitness planning by administering an effective workout to peers.

Daily Supplies Loose-fitting clothes MP3 player – optional Indoor/Outdoor Wear Good running shoes Water Bottle – optional Pedometer – supplied by school Bike – optional Sweat Towel & Yoga Mat – Optional Heart Rate Monitor – supplied by school

Schedule The basic outline will be: Monday – Cardio (Running) Tuesday – Yoga/Pilates/Tai Chi Wed./Thurs. – Cardio & Strength Friday – Rhythms Workout Plus an 8-10 flexibility work each cardio day Pre & Post Fitness Testing

Assessment Daily Participation Grade – 40% of grade 1 Daily Point for Hellison’s Model at Level 3 or above Logs and written work – 10 points each

Heart Rate Zone - 60% of grade/100 points per week Percent of time in heart rate zone as required. The required time will increase throughout the course. Some activities may influence the amount of required time in HRZ.

Final Exam – 20% Students will compose a workout plan to present & lead the class. Workouts will be written and submitted before the day of the presentation. They will be performed throughout the course of the semester. As a general rule, no extra credit is provided. Students can perform make up work before or after school by scheduling a time with the teacher. Once the 9 weeks grade is posted, no work can be retroactively made up.

Absences Students absent for more than 3 class periods will receive a grade deduction for each class period missed thereafter. Students may make up the missed work before or after school by scheduling a time with their teacher.

Protocol

Students will have 5 minutes from the time the bell rings to be present in the workout room and ready for activity. This includes having heart rate monitor on. If student is not ready to begin or comes in late, there is a loss of the daily point.

Students are to follow the workout and stay within the guidelines of the expectations & locations. A goal heart rate will be present most days in which the student will earn points toward based off of percentage complete (see grading). If the student is unable to achieve all minutes of a given day, a cumulative amount will be achieved each week in which all time will be added together. However, no minutes will carry over to the next week. Students may schedule time before or after school to earn extra heart rate minutes but no minutes beyond 100% will be added to the grade. Students have 2 weeks to make up for the previous missing time.

Any day that does not take heart rate time, students will be solely graded on their ability to fulfill the workout given. Heart rate points will be earned as participation is similar to health- enhancing workout assessment. Points will be lost for non participation in 5 minute chunks.

Students will end each cardio workout with a 1-minute recovery followed by a 8-10 minute stretching session. If student misses any of the stretching session, there is a loss of daily point.

8-10 minutes is this provided to change back into regular school clothes.

Cell Phone Etiquette

Cell phones are allowed at appropriate times for workout purposes only. Music during individual workout, logging work, picture of HRM results, & running apps are all examples of appropriate use. Please use the following guidelines when using your headphones:

1. Both headphones removed during instruction. 2. No headphones during team sports or peer interaction (pulling one may be appropriate for short conversations). 3. Have your playlist and/or app ready so that all you have to hit is play. Many people in our society have become addicted to their cell phones. It can be very difficult, for some, to spend 36 minutes without checking for messages. This is what I ask, though, in this professional, academic atmosphere. An appropriate time to check your messages would be during locker room time or between classes. Please remember it is a privilege to have your cell phone in the locker room. It can be lost if individuals begin to compromise the privacy and safety of others in the locker room.