Aerobics 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 health and fitness. Students will be given the opportunity to learn various forms of aerobic and anaerobic exercises. The class will also demonstrate the significance and importance of personal safety while training and exercising. Physical activity 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 physical fitness. 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- Circuit Training 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: Pilates, Yoga, Zumba, Dance, Step, P90X, Insanity, and KickBoxing ​ ● Circuit training: Interval training, camp gladiator, CrossFit, Orange Theory and Stations ​ ● Cardio: Walking, jogging, lines, fun mile, partner mile, and jump rope ​ ● Other types of aerobics training: Cycling, swimming, canoeing, rowing, kayaking, ​ Racquetball, kickboxing, boxing, volleyball, tennis, soccer, basketball, hiking, 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 gym, 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 ​ weight loss 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 exercise is ​ known to help with depression, diabetes, cancers, heart disease and bone disease. Also, aerobic exercise 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 stretching before physical activity, drinking water and wearing proper attire? Nutrition 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, heart rate, 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 endurance, 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 anaerobic exercise 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 sports, 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 oxygen. 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 work 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 sleep, 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