Summative Key Points

Livefit Summative PAF 2OX/3OX

The goal of this project is for you to demonstrate the skills learned throughout the course with respect to group exercise including program design, weight training technique, cueing/phrasing with the music, leadership and voice, and safety tips. As a group, you must lead the class in various exercises for 55 minutes. Your plan must include an appropriate warm up/dynamic stretching tailored for group exercise, and include at least three fitness components by the end of the class.

The six major components of fitness are: Muscular strength Muscular endurance (MSE), Cardiovascular fitness Flexibility & balance Agility Speed & Power

Choose to work in a group of 3. Be creative in your class design and set up so it maximizes participation and allows each member to demonstrate her strengths! A really simple and effective class would use look like:

20 minutes Cardio (gradual warm up followed by more intensity- movement of major joints/muscles) 20 minutes of weight training & agility intervals led by student (upper and lower body) 15 minutes of core (abs & back) yoga moves (standing strength, pilates)

Evaluation Breakdown Please examine the Evaluation RUBRIC and checklist to see specific skills that will be evaluated. Typed, Detailed Lesson Plan…………………………………………………………….10 marks Class Preparation/Organization………………………………………………………10 marks Class Format/Program Design & intensity…………………………………….10 marks Knowledge of Skills…………………………………………………………………………….20 marks Demonstration of Performance Skills……………………………………………20 marks Leadership and Confidence…………………………………………………….…………20 marks Creativity and Motivation…………………………………………………….………… 10 marks

 Skills must be demonstrated and led for evaluation- you can’t just say “now do 5 lunges.” It is best to lead and perform with your classmates.

 Each person in the group must complete a detailed lesson plan to hand in to your teacher a week before your presentation. Groups are expected to meet with teacher prior presentation.

 Demonstrate research and explore fitness and exercise on line. Be sure to investigate current trends in fitness (ie don’t sit on the floor and do stretches before you exercise)

 You are responsible for taking the role of a teacher which means getting all equipment for set up and clean up- Please be punctual and prepared to start class on time. You may get out 5 minutes early if needed. (no more than that!!) Checklist for Success  Make the warm-up part of the class- don’t forget a heart rate check and a proper cool down  Make sure your muscle work targets ALL MUSCLE GROUPS in the front and back of your body  Make the class fun, creative and inclusive. Check the tempo of your music so it gets the heart rate up!  The cardio should be at least 15 minutes in a row- or mixed intensity training  Show your knowledge through communication and demonstration. Look around the room while you are teaching and give feedback to your peers!!  Know proper terms and muscle names.  Step should be 125 bpm and High Cardio should be 135-155bpm.  Never drop to sitting after the cardio- (plan a gradual decrease in heart rate)

Exercise Formats/Ideas Creative Themes Equipment Tabatta Cowgirl Dumbells/plates Circle for figure 8 circuits Decades of music Bosu Step/Box/yoga Ballet Bootcamp Weighted balls Hi/low Drumfit Resist a Balls Low with weights Medicine Ball Madness Tubing step/weights/pilates The Xfactor workout Ladders 3 stations Olympic medal workout TRX (mount on wall) Hip hop/cardio/yoga Ballet or Bollywood fitness Hurdles sport conditioning Skipping ropes bootcamp Row machines x3 /bikes x2

Here are some great links to help you get started

http://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/what-are-tabata-workouts- should-i-be-doing-them-at-the-gym/article5243016/

http://www.crossfit.com

http://www.stack.com/2013/12/12/julie-culley-core-workout/slide-10/#articleTitle

http://www.stack.com/2014/04/01/best-core-exercise/

http://www.bing.com/videos/search? q=lawrence+biscontini+you+tube&docid=607990657078200815&mid=DDE04943950762912FB5DDE049439507 62912FB5&view=detail&FORM=VIRE5#view=detail&mid=BD1A8A7FE23FEB5DDBF2BD1A8A7FE23FEB5DDBF2

http://www.youtube.com/watch?v=89IBAPupiIc

http://www.bing.com/videos/search? q=bodystep+you+tube&docid=608031880215989996&mid=41040B6CEBC980DEB92D41040B6CEBC980DEB92D &view=detail&FORM=VIRE4#view=detail&mid=41040B6CEBC980DEB92D41040B6CEBC980DEB92D http://www.findlawrence.com/ http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2582&category=19

Links to weight training diagrams http://www.sport-fitness-advisor.com/dumbbellexercises.html http://www.bodybuilding.com/exercises/ http://www.myfit.ca/exercisedatabase/weight_lifting_exercises.asp PAF 2OX and PPZ 3OX Summative Evaluation LiveFit Program

30% of your final grade will be calculated from May to June Based on the following:

10% = Activity Performance 10% = Fitness Application 10% = Leadership & Knowledge Application

Activity Performance: Demonstrated through various activities presented by peers. - Demonstration of movement skills and techniques - Demonstration of effort and co-operation - On task behaviour, initiative - Self motivation, peer interaction and teamwork

Fitness Application Demonstrated through various activities presented by peers. - Continuous activity during peer presentations - Positive approach to fitness - Demonstration of cardiovascular endurance, muscular strength/endurance, agility and flexibility

Leadership Presentation Each student will be responsible for choosing an activity that will best demonstrate fitness principles learned in livefit this year - Leading a gradual warm up and cool down appropriate for the chosen activity - Demonstration of knowledge and confidence during the presentation - communicate, organize and motivate your peers in your class - Demonstrate effective problem solving skills - Be punctual, responsible and prepared - Be aware of personal and safety throughout the class environment - Ability to use music and creativity to create a positive atmosphere

Please read the Assessment Rubric carefully to note specific skills to be evaluated Livefit Summative Assessment Rubric Student Names

Typed, Detailed Lesson Plan -Handed in 1 week before (group or indivl format) /10 /10 /10 - Evidence of research, diagrams and techniques -Outlines specific and detailed instructions including time lines and teaching points -Includes three components Class Preparation/Organization -Equipment gathered before class -Punctual set up -Students followed the plan /10 /10 /10 -Smooth transitions from one activity to the –next -Clear communication of instructions Class Format/Program Design & intensity -effective use of formation to maximise participation -format provides application and demonstration of skills -appropriate warm up/cool down -Cardio- good intensity and length /10 /10 /10 -MSE- weights create overload Knowledge of Skills -proper fitness guidelines (warm up, cool down) -knowledge of muscles/terms/safety tips -appropriate music tempo- /20 /20 /20 -variety of movements/ upper & lower body and front/back muscles -vocal cues and feedback to peers Demonstration of Performance Skills -demos of techniques/proper form /20 /20 /20 -movement coordination -Musicality and cueing Leadership and Confidence -preparation and comfort /20 /20 /20 -ability to teach and coach others -ability to correct and teach technique -strong loud voice Creativity and Motivation -fun routines and combos /10 /10 /10 -originality – sets a mood with costumes, music and style -positive and motivating voices -ability to create a positive atmosphere

Total /100 Total /100 Total /100

Personal Fitness -Demonstration of fitness including Strength/Endurance, caridio, /25 /25 /25 flexibility power and agility. -Daily self motivation and effort Daily Healthy Active Participation -daily uniform and willingness to learn and apply new skills -effort, co-operation and on-task behaviour -encourages the inclusion of others, positive attitude /25 /25 /25

/50 /50 /50