Scope and Sequence Coach Holden, Varsity Girls Gymnastics- Head Coach and PE Teacher [email protected]; 972-772-2474 ext 2603 ​ Conference Period: B Day 11:10AM Aerobics: This course is designed to motivate and teach students about aerobic and anaerobic movement as a method of achieving personal and fitness. Students will be given the opportunity to learn various forms of aerobic and anaerobic . The class will also demonstrate the significance and importance of personal safety while training and exercising. is critical to the development and maintenance of good health. Our goal is to inspire you to have the knowledge, skills and confidence to become lifetime participants and advocates of .

Grades: 9 Formative: Weekly Dress out, Assignments, and Participation 3 Summative: Assessments

Dressing Out: PE student will need to dress out in our PE shirt and their own shorts, leggings, or pants every day. PE shirts are $5. Students can buy black shorts for $5, but not required.

Assessments: There will be 3 assessments each 9 weeks. Students will be assessed on their knowledge or ability to show understanding of each skill designated for that 9 weeks. There will be group and individual projects.

FitnessGram: Each student will be tested once in the fall for the state mandated fitness gram assessment.

Schedule: Monday- Aerobics Tuesday- Cardio Wednesday- Thursday- Aerobics Friday- Aerobics, Cardio, Circuit Training, Assignments, Group Projects, and/or Assessments

Daily Time Frame: 9:30-9:40 10 min take roll, write learning objective, and introduce activity 9:40-9:45- 5 min dress out, get water, go to bathroom 9:45-9:55-10 min warm up (on the board) 9:55-10:00- 5 min bathroom/water break 10:00-10:05- 5 min stretch (Take Roll) 10:05-10:40- 35 min workout 10:40-10:45- 5 min bathroom/water break 10:45-10:50- 5 min cool down/Break out 10:50-11:00 10 min dress in 11:00-11:05- 5 min announcements/Take Roll Types of aerobic activities we will be learning:

● Aerobic dance: , Yoga, Zumba, Dance, Step, P90X, Insanity, and KickBoxing ​ ● Circuit training: , camp gladiator, CrossFit, Orange Theory and Stations ​ ● Cardio: , , lines, fun mile, partner mile, and jump rope ​ ● Other types of aerobics training: , , canoeing, , kayaking, ​ , kickboxing, boxing, volleyball, , soccer, , , cross country skiing, ice-skating, skating, spinning, stairmaster, etc.

st 1 ​ 4 Weeks: Daily Procedures, Safety Guidelines and Basic Aerobic Knowledge ​ Procedures: Dress out and participate every day, be on time to , no gum, lock everything up, and know grading procedures.

Class Expectations: Be Respectful, Be Responsible, Be Punctual, Be Prepared, Be Positive, Be a ​ Leader, Be an Encourager, and Never Give Up!

Dressing out, Participation, and Tardies: You will lose points every day for not dressing out, ​ participating, or being tardy. If you do not dress out, you can earn participation points by taking thorough notes during class. To participate you must dress out. ● Parents will be notified after the 3rd time you do not dress out, participate or you are tardy. After the sixth offense, there will be a parent conference.

Injury: You must have a doctor's note to be excused from participating in class. To earn ​ participation points while injured, you are to take thorough notes during class.

Dress Out Attire: You will need to change from school attire into the appropriate workout ​ attire. ● Athletic shorts, t-shirt, and athletic shoes

Warm Up, Stretch and Cool Down: Extremely important so you do not tear or pull muscles and improve flexibility to enhance your aerobic activities.

Safety: Only do activities instructed by teacher. Know your limits. ​ Eating Habits and Water Consumption: Along with working out you have to eat healthy to see ​ and muscle toning results. Drinking adequate amount of water is important: Before, during and after a workout and throughout the day.

Benefits of exercising: Exercising benefits you both physically and mentally. Aerobic is ​ known to help with , diabetes, cancers, disease and bone disease. Also, helps burn calories, lose weight, and muscle tone.

Essential Questions and Writing Topics st 1 ​ 9 Weeks: ​ Aerobic exercise is an essential part of fitness. Essential Questions: -What is the difference between aerobic and anaerobic activities? -List activities that you think would be considered aerobic and anaerobic? -Describe how physical activity rules provide safe practices in participation such as before physical activity, drinking water and wearing proper attire? plays an important role in physical fitness Essential Questions: -Analyze the risks and safety factors that affect aerobic activities throughout life such as nutrition, physical activity habits and heredity. -Why is good nutrition an important part of leading a healthy lifestyle? -Describe and explain how substance abuse affects physical performance such as balance, coordination, , fatigue, dehydration and stress. ​

2nd 9 Weeks Aerobic activity is a component of a fitness plan. Essential Questions:​ -Develop practical and challenging health-related fitness goals such as flexibility, cardiovascular , muscular strength and endurance. -Evaluate benefits from various aerobic activities? -Explain the FITT principle ? How the body functions during physical activity. Essential questions: -How can aerobic activity affect your heart rate? -Why is it important to participate in moderate to vigorous health-related physical activities on a regular basis? -What effects do aerobic and have on your heart rate?

3rd 9 Weeks: Importance of safety during aerobic activity. Essential questions: -Identify safety procedures that are commonly used while participating in aerobic activities. -Describe potential injuries that can occur while doing aerobic exercises. -Establish personal fitness goals and make appropriate changes for improvement by applying learned fitness concepts such as increasing frequency, intensity and time.

4th 9 Weeks: Creating your own Aerobic workout. Essential questions: -How can you demonstrate good sportsmanship while doing aerobic activities? -Why does working in a group help individuals achieve specific goals and increase their success? -Explain and implement activities to improve performance and to practice specific skills. ​ Vocabulary 1st 9 weeks: Aerobic exercise is an essential part of fitness. ​ Physical Activity-movement using the larger muscles of the body; includes , dance, and activities of daily ​ life; may be done to accomplish a task, for enjoyment, or to improve physical fitness

Physical Fitness-the ability of the body to perform daily physical activities without getting out of breath, sore, or ​ overly tired

Components of Physical Fitness-Aerobic capacity, muscle strength, muscle endurance, flexibility, and body ​ composition.

Exercise-purposeful physical activity that is planned, structured, and repetitive and that improves or maintains ​ personal fitness

Aerobic: aka Cardio, with . You are working your heart and lungs while exercising your muscles. Should be ​ ​ ​ 20-60 minutes long three to five days a week.

Anaerobic: without oxygen. Exercise that causes you to get out of breath quickly. Examples would be weightlifting ​ or sprinting.

Cardiovascular System-body system that includes the heart, blood vessels, and blood, and functions by carrying ​ oxygen and nutrients to cells and removing cell wastes

Heart Rate-the number of times the heart beats per minute ​

Max Heart Rate: is the maximum number of times your heart should beat per ​ minute while doing any physical activity. 220-AGE=Max HR ​ ​

Endurance: Trains your heart to pump more blood to muscles and your muscles to extract more oxygen more ​ efficiently

Interval Training: alternating cycles of high intensity and rest or low intensity exercises. ​

Aerobic Capacity- the maximal amount of exercise or or that an individual can do measured by oxygen ​ ​ ​ consumption.

Aerobic capacity- the maximal amount of exercise or or work that an individual can do measured by oxygen ​ consumption.

Cardiorespiratory Endurance-the ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to ​ the body’s tissues during long periods of moderate-to-vigorous activity

Flexibility-the ability to move the joints through a full range of motion ​

Exercise Stages: 1. Warm Up-any activity that gets the body ready for exercise and helps prevent injury ​ 2. Stretch- any activity that loosens muscles and increases flexibility ​ 3. Workout-physical activity to improve your fitness ​ 4. Cool down-a series of activities to help the body recover after a workout; usually consists of a heart ​ cool-down (movements done at a slower pace than the workout to slow the heart) and a muscle cool-down and stretch (stretching exercises; stretch without bouncing) ​ ​

Nutrition plays an important role in physical fitness Physical Health-refers to the way your body functions; proper nutrition and , regular exercise, recommended ​ body weight

Wellness-a state of being that enables a person to reach his or her highest potential in all six components of ​ health; physical, emotional, social, mental/intellectual, spiritual, and environmental

Nutrient-a substance in food that provides energy or helps form body tissues and that is necessary for life and ​ growth

Nutrition-the study of foods and how they nourish the body ​

Nutritional Facts-food label indicating value of contents ​

Essential Nutrients-carbohydrates, fats, proteins, vitamins, minerals, and water ​ Carbohydrate-a nutrient contained in and starches that provides energy ​ Fat-is a nutrient that provides energy, helps growth and repair cells, and carries certain vitamins to cells ​ Protein-a nutrient that builds and repairs body cells ​ Vitamin-a nutrient needed in small amounts for growth and repair of body cells ​ Mineral-a nutrient that performs many functions in regulating the activities of cells ​ Water-a clear, colorless, odorless, and tasteless liquid which is essential for almost every ​ function that keeps you alive

Food Guide Pyramid-a tool for choosing a by selecting a recommended number of servings from each ​ of the food groups

Food Label-a label found on the outside packages of food that states the number of servings in the container, the ​ number of Calories in each serving, and the amount of nutrients in each serving

Dietary Guidelines-suggestion developed by the U.S. Department of Agriculture for following healthful eating and ​ active living

Serving Size-recommended amount of food to consume-a portion size ​

Body Composition-all of the tissues that together make up the body; bone, muscle, skin, fat, body organs ​

Glucose- a that is used as an energy source in most organisms. ​

Glycogen-polysaccharide of glucose that serves as a form of long term energy storage. ​

Cholesterol-a fat-like substance found in animal cells and some foods such as meats, dairy products, and egg yolks ​

Fat - oxidation, or breaking down of fats in the tissues. ​

Dehydration-lack of adequate amount of water, and important blood slats like potassium and sodium which are ​ essential for vial organ functioning.

Diet-a selection of foods ​

Caloric Expenditures-the amount of calories used during daily activities and exercise ​

Calorie-a unit of energy found in food ​

Energy Balance-the amount of you take in is equal to the amount of energy you use ​

Energy Expenditure-the amount of calories/fuel used up ​

Energy Source-the amount of energy in a certain food depends on how much carbohydrate, fat, and protein the ​ food contains

Eating Disorders-an extreme, harmful eating behavior that can cause serious illness or even ​

Asthma-a disorder that causes the airways that carry air into the lungs to become narrow and to become clogged ​ with mucus

Cancer-a disease caused by uncontrollable growth of abnormal cells ​

Cardiovascular Disease (CVD)-a disease that results from progressive damage to the heart and blood vessels ​

Diabetes-a disease in which a person’s body cannot regulate the level of sugar ​

Osteoporosis-a disease causing bones like the hip, wrist, and spine to become weak and brittle. ​

Addiction-the condition of being habitually or compulsively occupied with or involved in something; examples ​ include gambling, cleaning, shopping

Substance Abuse-excessive and addictive use of drugs ​

2nd 9 Weeks: Aerobic activity is a component of a fitness plan. ​ FITT Principle: A formula in which each letter represents a factor important for determining the correct amount of ​ physical activity F=Frequency, I=Intensity, T=Time, T=Type Frequency-how often you do the activity each week ​ Intensity-how hard you work at the activity per session ​ Time-how long you work out at each session ​ Type-which activities you select ​

FITT Principle for Cardiovascular Endurance Frequency- exercise 3-5 times per week ​ Intensity-how hard you are working your heart ​ Time-20-60 minutes each time ​ Type-any aerobic activity ​

FITT Principle for Flexibility: Frequency-daily stretching ​ Intensity-stretch muscles and hold beyond its normal length at a comfortable stretch ​ Time- hold stretch for 10-15 seconds with the stretching workout lasting 15-30 minutes ​ Type-use stretches that allow the body to move through the full range of motion ​

Sit-and-Reach-a measurement of flexibility ​

Sit-Ups-a measurement of strength and endurance of the abdominal muscles ​ Push-Up-an assessment that measures strength and muscular endurance of arms, chest, and shoulders ​

Plyometric exercise-a rapid powerful movement preceded by a preloading counter movement which creates a ​ stretch-shortened cycle of the muscle.

Run-to move swiftly on foot so that both feet leave the ground during each stride. Ball of foot touches ground ​ first; arms move opposite legs.

Skip-step-hop. Hop on left foot, right leg bent and lift into the air, land on right foot, left leg bent and lift into the ​ air, continue pattern

Slide-stand with shoulder facing the wall, right foot extends to the side away from body and left foot crosses mid- ​ plane toward right foot. Side-together.

Jog-a slow steady run ​

Jump-to take off using two feet and land using one or two fee ​

PACER-stands for Progressive Aerobic Cardiovascular Endurance Run and is a for cardiovascular fitness ​

Plyometric exercise-a rapid powerful movement preceded by a preloading counter movement which creates a ​ stretch-shortened cycle of the muscle.

3rd 9 weeks: How the body functions during physical activity. ​ Nervous System-body’s control center and communications network; it consists of the brain, spinal cord, and ​ nerves

Respiratory System-brings oxygen in and lets carbon dioxide out of the body ​

Skeletal System-gives your and support, provides protection for vital organs, and produces blood cells ​

Core muscles-these are the abdominal, back, hip, and pelvic floor muscles ​

Veins-blood vessels that return blood back to the heart ​

Circulatory-the heart and the system of blood vessels in the body, including the arteries, capillaries, and veins ​

Circulatory System-is your body’s internal transport system which moves blood through the body ​

Cardiovascular System-body system that includes the heart, blood vessels, and blood, and functions by carrying ​ oxygen and nutrients to cells and removing cell wastes

Muscular System-accounts for all of the ways that the parts of the body move, protects joints, and helps create ​ heat to keep body warm

Muscular Endurance-the ability of the muscles to perform physical tasks over a period of time ​ without becoming fatigued

Muscular Strength-the amount of force a muscle can exert ​

Lymph-the clear, yellowish fluid that leaks from capillaries, fills the spaces around the body’s cells, and is collected ​ by the lymphatic vessels and nodes

Lymphatic System-a network of vessels that carry a clear fluid called lymph throughout the body ​

Importance of safety during aerobic activity. Safety-the condition of being safe; freedom from danger, risk, or injury ​

Heat cramps-a condition due to the inability of the body to take care of the amount of heat generated internally. ​ Symptoms: Thirst, chills, clammy skin, throbbing heart, and nausea. Heat cramps usually affect the abdominal muscles.

Heat exhaustion-a reaction of the body from heat characterized by fatigue, weakness, and collapse due to loss of ​ fluids through .

Heat -reaction of the body from heat characterized by extremely high body temperature and disturbance of ​ the body’s cooling mechanism. Immediate medical care is needed. Can be fatal. Symptoms: Extreme fatigue, intense dizziness, cessation of sweating and fading-out consciousness

4th 9 Weeks: Creating your own Aerobic workout. ​ Activity-the state of being active and moving ​

Agility-the ability to change the position of your body quickly and to control your body’s movements ​

Balance-the ability to keep an upright posture while standing still or moving ​

Biomechanics-study of movement and how such movement is influenced by gravity, friction, and the laws ​ of motion. It involves an analysis of force, including muscle fore that produces movements and impact force that may cause injuries. It explains why motor skills are performed in certain ways in order to improve their efficiency and effectiveness.

Cooperation-working together for the good of all. ​

Coordination-the ability to use your senses together with your body parts, or to use two or more body parts ​ together.

Dance-taking a series of rhythmical steps (and movements) in time to music. ​

Fitness- the ability of the body to perform daily physical activities without getting out of breath, sore, or overly ​ tired

Fitnessgram-a group of physical fitness assessments developed specifically for youth ​ ​

Fitness Goals-steps used to improve one’s physical fitness ​

Fitness Log-a notebook used to record one’s fitness activities ​

Power-the ability to move strength quickly. ​

Progression-a principle of training that establishes increases in the other elements addressed in the principles of ​ training to provide improvements over a period(s) of time by essentially making the exercise harder. (This is usually best done in a gradual manner.)

Rhythm-the pattern of movement through time. ​

Speed-the ability to perform a movement or cover a distance in a short period of time ​

Sportsmanship-fairness in following the rules of the game ​