[PDF] MIDDLE SCHOOL FITNESS KNOWLEDGE Complete the activity

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ACTIVE HOME PHYSICAL EDUCATION:

MIDDLE SCHOOL FITNESS KNOWLEDGE

Complete the activity with a friend or family member. Donít forget to log your daily physical activity time.

Lesson Intro Video to FITT Principle: Brain Bites- The F.I.T.T Principle

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

My Learning Goals I will coordinate my

body movements to complete consecutive hits.

I will develop a

frequency for my workout.

I will measure my

intensity during my personal workout.

I will complete two

fitness cards for a period of __ minutes.

I will demonstrate

two types of fitness during my workout.

Today"s

Vocabulary

FITT PRINCIPLE

A personal fitness

concept that is inclusive of frequency, intensity, time, and type for exercise.

FREQUENCY

The rate at which

something occurs or is repeated over a particular period of time.

INTENSITY

The amount of

exertion used when performing an exercise or activity.

Perceived Exertion

TIME

The duration of an

event or period. TYPE

The activity

category associated with a given exercise (e.g., strength training, cardio, etc.).

Warm-Up Activity

Keeper

(Darebee)

Lockdown

(Darebee)

Keeper

(Darebee)

Lockdown

(Darebee)

The Final Bell

(Darebee)

Learning Focus

Activity

Activity 1:

One and Done

Perform the One

and Done routine.

Use the video link

below for guidance

Optional Video

Activity 2:

Create Your Own

One and Done

Design Your Own 6

exercise routine.

Additional Ideas

Activity 3:

Coach D"s

Warm-up Card

Perform each

exercise for 1 min with a 30 sec break.

Activity 4:

Tabata To Improve

Complete two 4 min

Tabata

workouts.

Complete the

Aerobic Capacity &

Muscular Strength

Cards.

Activity 5:

Tabata To Improve

Complete to 4 min

Tabata workouts.

Complete the

Flexibility &

Muscular

Endurance Cards.

Daily Movement

Activity

1-Min Cardio

(Darebee)

1-Min Cardio

(Darebee)

Good Morning

(Darebee)

Good Morning

(Darebee)

Good Morning

(Darebee)

Refocus

Relax 5-Min Guide

(2bpresent) 7-11 Breathing (2bpresent)

Relax 5-Min Guide

(2bpresent)

7-11 Breathing

(2bpresent)

Nostril Breathing

(V. Otto)

Optional

Assessment

FITT Formula Log FITT Formula Log FITT Formula Log FITT Formula Log FITT Formula Log

Did I log my total

activity time? YES or NO? YES or NO? YES or NO? YES or NO? YES or NO?

How am I feeling

today?

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LetÕs HcYcPcEc the breaks

Hip Hop Public Health is an organization dedicated to helping kids and their families live health and active liveso TheyÕve created a video dance series called HYPE the Breaks that you can use at home to stay activeo HereÕs how you can find a dance that you likeo ce Visit wwwohhphoorg Ce Click on the ÒRESOURCESÓ link in the top menuo pe Use the Filter and Sort tools on the left of the windowo ye Check ÒHYPE Breaking It DownÓ and ÒHYPE the Breaks Volo cÓ se Click on and follow then along with one of the many videoso

T-B-T- Time

What is Tabata Training?

ü Tabata training was created by a Japanese scientist named Dro Izumi Tabatao ü True Tabata workouts combine CA seconds of vigorous activity with cA seconds of rest in between each seto ü We may adjust our timing and intensity throughout the moduleb but itÕs important to understand the history behind our workoutso ü Dro TabataÕs research showed that even yfminute workouts using his timing formula can have positive results on a personÕs overall fitnesso WeÕll focus on C types of Tabata activity routines Ð One and Doneb and Double or Nothingo Thenb you can use the blank routine chart to create your own workouto

One and Done

This format is called Òone n doneÓ because each exercise is only done c time during the routineo

Set # Exercise Name Interval Start

P Jumping Jacks rln secondsc

Rest cA seconds

syss f Lunges rln secondsc

Rest cA seconds

syts t Hold Plank Position rln secondsc

Rest cA seconds

Pyss L Invisible Jump Rope rln secondsc

Rest cA seconds

Pyts

N Squats rln secondsc

Rest cA seconds

fyss K Plank Leg Raises rln secondsc

Rest cA seconds

fyts

F Jog in Place with High Knees rln secondsc

Rest cA seconds tyss

M Plank -rm Raises rln secondsc

Rest cA seconds

tyts

4-Minute-iMn-T abnf-oo erAnbf- cMCT Set # Exercise Name Interval Start 1 Exercise: B:BB uest 1B Secpn0s R Exercise: B:oB uest 1B Secpn0s o Exercise: 1:BB uest 1B Secpn0s d Exercise: 1:oB uest 1B Secpn0s 2 Exercise: R:BB uest 1B Secpn0s M Exercise: R:oB uest 1B Secpn0s C Exercise: o:BB uest 1B Secpn0s b Exercise: o:oB uest 1B Secpn0s

pybiite-iMn-T abnf-oo erAnbf- cMCT Set # Exercise Name Interval Start 1 Exercise: B:BB uest 1B Secpn0s R Exercise: B:oB uest 1B Secpn0s o Exercise: 1:BB uest 1B Secpn0s d Exercise: 1:oB uest 1B Secpn0s 2 Exercise: R:BB uest 1B Secpn0s M Exercise: R:oB uest 1B Secpn0s C Exercise: o:BB uest 1B Secpn0s b Exercise: o:oB uest 1B Secpn0s

4-MinuteM uTeMabM4efneoreAM-cefToaCMSetpucM-bbafTMynToroTsM #tExxrctirsNc#tasmNccaIrxt#NtnxxmtvNalv1t :stBNsmrx#xrutNp#tNEtI0xi#RtilotBil:#t#irn1t tBil:#tnxxmt#RactpmtEN0trNlv1tdtlefsMloSafaghMynToroTsM #:ct0xirrutRi0ot#Ntsial#ialt#Ractal#xlca#u1t tBiltIi0xrutI0xi#RxtilotBiltNlrutcmxintitEx2t2N0octi#tNlxt#asx1tMCbtloSafaghMynToroTsM3RactactirsNc#tplBNsEN0#iIrx1tJutI0xi#Ralvtactgx0utRxiguktIp#tBiltcmxintitEprrtcxl#xlBx1t4CPtpaAefuTeMynToroTsMJutI0xi#RalvtactRxiguktIp#tBiltRNrotitcRN0#tBNlgx0ci#aNl1t :stlN#tplBNsEN0#iIrxktIp#t tBiltExxrt#RxtBRirrxlvxtalt#RxtiB#aga#u1twChtEoSdTMynToroTsM tBiltsial#ialt#RactiB#aga#utEN0tRNp0c1t #:ctxicut#NtI0xi#RxtilotBi00utNltitBNlgx0ci#aNl1tStlefsMEoSdTMynToroTsM toNl:#tRigxt#Nt#0utRi0oti#tirrktIp#t :stlN#t2i#BRalvt3HtN0t#inalvtitlim1t

(FLEXIBILITY) Slow, Swimming Arm Circles (MUSCULAR ENDURANCE) Perfect PLANK Position (AEROBIC CAPACITY) Arms in Front Mummy Jacks (FLEXIBILITY) Mountain Pose (MUSCULAR STRENGTH) Super Slow Motion PUSH-UPS (AEROBIC CAPACITY) Perfect Alignment Jumping Jacks

4-Minute Tabata for Aerobic Capacity Set # Exercise Name Interval Start 1 Exercise: Burpees 0:00 Rest 10 Seconds 2 Exercise: Mountain Climbers 0:30 Rest 10 Seconds 3 Exercise: Jumping Jacks 1:00 Rest 10 Seconds 4 Exercise: Jogging in Place with High Knees 1:30 Rest 10 Seconds 5 Exercise: Burpees 2:00 Rest 10 Seconds 6 Exercise: Mountain Climbers 2:30 Rest 10 Seconds 7 Exercise: Jumping Jacks 3:00 Rest 10 Seconds 8 Exercise: Jogging in Place with High Knees 3:30 Rest 10 Seconds

4-Minute Tabata for Muscular Strength Set # Exercise Name Interval Start 1 Exercise: Side-to-Side Lunges 0:00 Rest 10 Seconds 2 Exercise: Walking Push-ups 0:30 Rest 10 Seconds 3 Exercise: Air Squats 1:00 Rest 10 Seconds 4 Exercise: Crunches 1:30 Rest 10 Seconds 5 Exercise: Side-to-Side Lunges 2:00 Rest 10 Seconds 6 Exercise: Walking Push-ups 2:30 Rest 10 Seconds 7 Exercise: Air Squats 3:00 Rest 10 Seconds 8 Exercise: Crunches 3:30 Rest 10 Seconds

4-Minute Tabata for Muscular Endurance Set # Exercise Name Interval Start 1 Exercise: Plank Jacks 0:00 Rest 10 Seconds 2 Exercise: Mountain Climbers 0:30 Rest 10 Seconds 3 Exercise: Curl-ups 1:00 Rest 10 Seconds 4 Exercise: Plank Position 1:30 Rest 10 Seconds 5 Exercise: Plank Jacks 2:00 Rest 10 Seconds 6 Exercise: Mountain Climbers 2:30 Rest 10 Seconds 7 Exercise: Curl-ups 3:00 Rest 10 Seconds 8 Exercise: Plank Position 3:30 Rest 10 Seconds

4-Minute Tabata for Flexibility Set # Exercise Name Interval Start 1 Exercise: Shoulder Stretch (15 seconds on each arm) 0:00 Rest 10 Seconds 2 Exercise: Cross Leg Stretch (15 seconds then switch) 0:30 Rest 10 Seconds 3 Exercise: Chest Raises 1:00 Rest 10 Seconds 4 Exercise: Figure 4 Stretch (15 seconds on each leg) 1:30 Rest 10 Seconds 5 Exercise: Shoulder Stretch (15 seconds on each arm) 2:00 Rest 10 Seconds 6 Exercise: Cross Leg Stretch (15 seconds then switch) 2:30 Rest 10 Seconds 7 Exercise: Chest Raises 3:00 Rest 10 Seconds 8 Exercise: Figure 4 Stretch (15 seconds on each leg) 3:30 Rest 10 Seconds

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