Room: 301 and Fitness Center

Intro to Fitness

Instructor Mr. T Room: 301 and Fitness Center Phone: 208-350-4380 ext. 1300 Email: [email protected]

Philosophy: Our philosophy is to provide, instruct, and create opportunities for students in a wide variety of fitness activities which will increase the five components of fitness (muscular strength, muscular endurance, cardiovascular endurance, flexibility and body composition), as well as power, agility, and explosiveness. This will create a sense of value and appreciation for health, emotional and social well-being and make fitness a regular part of a person’s life.

Goals: The goals of Fitness, at Renaissance, are to enhance the overall level of student fitness. We will teach our students the value of leading a life full of fitness, health and well-being through proper nutrition, development of emotional and social well being and a lifetime of activity. By course conclusion students will create and manage their own fitness program, just as they will need to do when they leave the educational system and enter society as an adult. The actual training has 4 components

1. Reduce or even Eliminate Injury 2. Increase Work Capacity 3. Refine and Improve Technique 4. Improve Performance

Fitness Components:

Strength Training - The focus will be on increasing the strength, flexibility and work capacity of the muscles and joints. Students will receive guided practice, at first, with the goal being that they, eventually, develop proper technique and maintain their own training program.

Cardiovascular Endurance- Cardio Fitness is an educational unit designed to improve the overall function of the heart and circulatory system, both aerobically and anaerobically. This is a fitness unit with a strong emphasis on cardiovascular endurance training and is suitable for any student. As part of this unit, students will demonstrate an understanding of cardiovascular fitness while participating in a variety of activities. These activities may include, but are not limited to: endurance and speed training, interval training, and threshold training.

Flexibility, Balance, Agility- Range of joint motion, kinesthetic awareness, the ability to change direction and the development of Core Strength is the goal of this unit. Required Materials:

Athletic Clothes (shoes, shirt, shorts/pants)

Combination Lock (code must be given to instructor)

Composition notebook. No spiral notebooks and no perforated tear out pages

Pencil—NO PENS!

Grading Policy:

 Your numerical grade (0-100) will be earned based upon:

Assessments- 45% Projects- 30% Classwork- 15% FINAL- 10%

Assessments: (45%)

-Students will be given 2 types of assessments: Skills Based Knowledge Based

-Knowledge Based Assessments (4)

-Skill Based Assessments (3)

-Assessments will be a guide for showing progress or lack there of

-If a student does poorly (D or F) on an Assessment(s) they have the opportunity to retake the Assement(s) BEFORE THE NEXT ASSESSMENT IS GIVEN

-In order to be eligible for assessment retakes a student must have ALL DAILY MARKS ACCOUNTED FOR -If a student does not have all daily marks accounted for the student may make up those daily marks by completing the same workout for the day that the mark was lost after school.

-If a student does poor on their assessments it will drastically affect their final grade as the assessments are worth 45% of their overall grade Projects: (30%)

-Nutritional Log -weekly log of all food/drink consumed

-Exercise Presentation -research and present on different exercise techniques/styles

-Demonstration Video -weight training -demonstration of all primary exercises

Classwork: (15%)

-students will maintain a daily journal -these journals will consist of the workout routine, application and reflection -journals will be graded based on a rubric provided by the instructor -failure to complete or participate in journaling will result in a significant academic setback

Daily Marks :

Dressed down for class Journal with pencil Actively Participating -in fitness center and weight room

* Daily marks will not be given a numerical grade, however the ability to make up testing that does affect a student’s grade is directly correlated to receiving daily marks.

Final : (10%)

-Students will be given a final pertaining to the Standard Based Rubric

- The Final will be at the end the semester

- The Final will be a guide for showing progress or lack there of

FINAL ASSESSMENTS ARE NOT ABLE TO BE RETAKEN Standard Based Grading Rubric for Final Assessment

*bw = body weight*

*Boys have a higher standard than Girls because of 20% more muscle mass and 25% more lung capacity*

*Standards for this rubric were based on research by LiveStrong, Pat O’Sheas’s Quantum Training, the Presidential Fitness Test and RHS DATA

*All standards are subject to change*

4 – Mastery of 2 - Minimum 1 - Significantly Below Category Standards 3 - Standards Standards Standards

Bench Press Boys Above 1.25 x bw .80 x bw 0.65 x bw Below 0.65 x bw

Bench Press Girls Above 1.00 x bw 0.65 x bw 0.50 x bw Below 0.50 x bw

Push Press Boys Above 0.85 x bw 0.70 x bw 0.55 x bw Below 0.55 x bw

Push Press Girls Above 0.70 x bw 0.55 x bw 0.45 x bw Below 0.45 x bw

Back Squat Boys Above 1.50 x bw 1.00 x bw 0.75 x bw Below 0.75 x bw

Back Squat Girls Above 1.00 x bw 0.75 x bw 0.50 x bw Below 0.50 x bw

Front Squat Boys Above 1.20 x bw 0.80 x bw 0.60 x bw Below 0.60 x bw

Front Squat Girls Above 0.80 x bw 0.60 x bw 0.40 x bw Below 0.40 x bw

Deadlift Boys Above 1.50 x bw 1.00 x bw 0.75 x bw Below 0.75 x bw

Deadlift Girls Above 1.00 x bw 0.75 x bw 0.50 x bw Below 0.50 x bw

Sit and Reach Boys 40 cm 35cm 30 cm 25 cm

Sit and Reach Girls 45 cm 40 cm 35 cm 30 cm

Beep Test (VO2 Max) Boys 45 ml/kg/min 40 ml/kg/min 35 ml/kg/min 30 ml/kg/min

Beep Test (VO2 Max) Girls 40 ml/kg/min 35 ml/kg/min 30 ml/kg/min 25 ml/kg/min Medical Excuse  Physical Education is a participation course where actual physical activity is expected and required of the students. .  Students, who have a long-term or short term medical excuse but remain in a regular class, will be required to attend their class. The individual teacher will determine if it is appropriate for them to remain in the class as an official, an evaluator or in another capacity

 Make up classes will be offered after school. Student may make up a missed absence (marks) during the same testing time frame. Once a new test has been administered a student may not make up the missed marks prior to that test.

Dress Down Policy Students that are not properly dressed for class will not receive a mark for that day and will be required to clean the fitness center, weight room and locker rooms during the class period.

Tardies:  Students are expected to be in the locker room when the tardy bell rings. On your 2nd and 3rd tardy of the semester, your name will be turned into the Vice-Principal for referral.  Students will receive 5 minutes at the start of class (once the tardy bell rings), to properly prepare for their fitness class and 10 minutes at the end of class to properly prepare for their next class.  Students must be in roll spots, all materials (including pencils) in hand and properly dressed 5 minutes after the tardy bell rings.  Students must return to their roll spots, at the end of class, before the bell rings or they will be marked tardy.

Fitness Center Expectations:

 No gum, food or beverages (water is acceptable). Students caught with gum will clean the entire fitness center including the weight room before they may go dress down.  Athletic clothing must be worn (athletic shorts, shirts and pants are acceptable)  Students-All RH staff MUST be treated with respect. Students that fail to adhere to this policy will be removed from the Fitness Center, and be required to meet with the Assistant Principal  Wear shoes designed for exercise that are safe in our Fitness Center (e.g. running, walking, tennis, basketball shoes, etc.). Shoes should have a heavy canvas or leather-type upper and include a rubber sole. Shoe designs that will not be allowed are: sandals, clogs, dress/casual shoes, aqua socks, cleats, platform/heals, slippers.  No jewelry (rings, necklaces, bracelets, anklets, nose rings, lip rings, eyebrow rings—small non dangling/hanging earrings are acceptable as well as 00 plugs and under  You are expected to use a machine for its intended use Weight Room Expectations:

 The number one concern in the weight room is SAFETY.  Enter the weight room mentally and physically ready to work.  Proper attire must be worn while lifting.  There will be no SPITTING in the weight room.  There is absolutely no horseplay allowed in the weight room.  Return all weights to their proper storage area after use. If weights are not returned to their correct spot after use, then the whole class will lose participation points for the day.  Be aware of other lifters whom you are around.  Always use common sense. If you see potential danger, please report it.

Technique  Never sacrifice technique for weight. Technique, Technique!  Breathe in and out on each repetition.  Never bounce, jerk the weight, or arch your back while lifting.  Only use the amount of weight you are prepared to lift properly. Technique before weight!  Never attempt “one shot lifts” you have not trained for. Technique before weight!

Free weights  Do not drop or throw weights on the floor.  Unload bars (evenly) when you are finished with them.  Use a spotter with core and overhead lifts.  Never get under the bar without a spotter (bench press)  When two or more weights equal one weight, change to that higher plate.

Spotters  Spotters must always have their full attention on the lifter.  Be in the ready position to help or free the lifter at any time.  Do not allow the bar to tilt as the lifter performs the exercise.  Use an over/under grip when spotting the bench press.  Help guide the bar on and off the rack.

Weight room etiquette  No sitting allowed (except while performing certain lifts).  Always be ready to help and encourage anyone who may need help.  Socializing should be done outside the weight room.  You must get permission before leaving the wt. room for any reason.  No food or drink is allowed in the weight room.

If these expectations are not followed, you will be removed from the fitness center/weight room

Locker Room Expectations:

The locker room can be a safe and fun place or a place you dread coming to every time you have class. It is everyone's responsibility to act in an appropriate and safe manner while in the locker room. Remember, you will be in a vulnerable position while changing and showering. Everyone has a right to their personal space and privacy.

 Bring your clothes and towel for class every day. Loaners are for emergencies!  If you choose not to bring your clothes, you will not receive a check for that day  Absolutely no cell phones, cameras, or any other electronic devices in the locker room.  Horseplay is unsafe behavior and will not be tolerated.  Always walk into and out of the locker room.  When suiting up for class -Be respectful of each other’s privacy and space -After you are done changing, make sure you’ve locked your locker before you leave. -Use the restroom and get a drink of water before you go to the fitness center or weight room.  Do not expect to go to the bathroom or get a drink immediately following the changing time. -Sit in your assigned area WITH IN 5 MINTUES in the fitness center for roll and warm up.  Due to the District Office and ISU utilizing our locker rooms also, if locker rooms are left messy at the end of your class, the individuals associated with the messy bathroom will loose checks for that day  If noise complaints are received by the District Office or RHS administration, the individuals associated with the noise will be sent to the V.P.  LOCK YOUR LOCKER EVERY DAY, EVERY TIME!  RHS is not responsible for lost, stolen or broken items

Showering Expectations:

 Place all personal items in your locker except your towel, shampoo, and soap and make sure you lock your locker.  NO HORSEPLAY (slamming doors, snapping towels, throwing garbage in showers…etc)  Once showered, and dressed, make sure your locker is locked

If these expectations are not followed, you will not be able to utilize the locker room that day and will be expected to change in another bathroom individually. THE FITNESS PROGRAM AT RENAISSANCE IS UTILIZING A NEW GRADING SYSTEM AND I RESERVE THE RIGHT TO ADJUST AND MODIFY THE SYLLABUS AS NECESSARY. IF THERE ARE ANY CHANGES MADE TO THE SYLLABUS THE STUDENTS WILL BE NOTIFIED AND A NEW SYLLABUS WILL BE PROVIDED