PHYSED 1 MODULE 2 ACTIVITY SHEETS

SURNAME:  ______________________________      FIRST NAME: _________________________

COURSE AND YEAR: ______________________    CLASS SCHEDULE: ____________________

PE TEACHER : ____________________________    SUBMISSION DATE: ___________________

 

MODULE 2 ANSWER SHEETS

Activity 1Basic Principles of Physical Fitness Training

 

A.  Direction:Read each scenario and decide which principle of exercise the scenario fits into.

 Label each one “P”  for progression, “O” for overload, and “S” for specificity. 

 

 

1

Cardiovascular Endurance: week 1 we ran one lap, week 2 we ran two laps, week 3 we ran three laps.

 

2

I’ve been working with a 20 pound medicine ball and used a 30 pound medicine ball today.

 

 

3

Cardiovascular Endurance: I run 5 laps every day but today I ran 8.

 

 

4

I am performing multiple arm stretches to help me work on my testing for the shoulder stretch test.

 

5

I am working on crunches, curl ups, and oblique curl ups to help develop my abdominal strength.

 

6

I have been performing bicep curls. I started with 5 pound weights, moved to 8 pounds and

 now I’m at 10 pound weights.

 

7

I have been riding my bike every night for the last two weeks. I started with riding 10 minutes a day for two weeks, then 15 minutes a day for two weeks, and then 20 minutes a day for two weeks.

 

8

I have been performing 20 lunges a day for the last month but today I did 40.

 

 

9

I’ve been using the exercise bands and working on arm exercises to help develop my upper body strength.

 

10

I’ve been running one lap a day in 2 minutes. Today, I am going to try and run my one lap

in 1:30.

 

11

I have increased the number of push ups each week by one. I’m now on week 12 and I’m performing 12 push ups a day.

 

12

I’ve been working on stretching my leg muscles out so that I can do better on the Sit Reach

test.

 

13

I started doing 15 curl ups a night for one month. The second month I did 20 curl ups. The

 third month I did 25 curl ups.

 

14

I’ve been working on lunges to develop my leg muscles so that I can jump higher.

 

 

15

I’ve been working on three sets of 10 push ups three times a week for over two months.

Today, I’ve decided to try three sets of 15 push ups.

 

  1. Direction:  Answer the following questions. Use complete sentences where indicated.

 

1.  TRUE or FALSE (circle) – Sudden stops and starts in your exercise routine can cause more harm

          than good to your muscles and joints.

 

2.  How many hours should you give your body to recover from an intense workout? __________________

 

3.  What does “balance” refer to?           

     ___________________________________________________________________________________

 

4.  TRUE or FALSE (circle) – You must overload your muscles to build strength.

 

5.  Nathaniel wants to increase his upper body and cardiovascular strength.  He plans to go to the

     gym and use his backyard swimming pool to exercise and attain his goals.  He plans to lift weights

     and  do  calisthenics on Mondays, Wednesdays and Fridays, and swim laps in the pool on Tuesdays,

     Thursdays and Saturdays with a rest on Sunday.   

 

 In a paragraph below, explain how Nathaniel can maximize his training by applying the principles of

 physical fitness training to his workout routine.  Be sure to mention those principles and circle or

 highlight them in your paragraph.

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

 

6.  Explain each of the following considerations that should be taken into account when planning a training

     program

     

     A. Diminishing returns

         __________________________________________________________________________________

         __________________________________________________________________________________

 

     B. De-training

         __________________________________________________________________________________

 

         __________________________________________________________________________________

 

    C.  Variety

          _________________________________________________________________________________

 

          _________________________________________________________________________________

 

    D. Periodization

         _________________________________________________________________________________

 

         _________________________________________________________________________________

 

 

 

SURNAME:  ______________________________      FIRST NAME: _________________________

COURSE AND YEAR: ______________________    CLASS SCHEDULE: ___________________

PE TEACHER : ____________________________    SUBMISSION DATE: ___________________

 

                                                        MODULE 2 ANSWER SHEETS

                                                                        Activity 2

                                                                  FITT Principles

 

Direction: Design an exercise programs to improve your favorite activity of sport.  Make sure that your program adheres to the FITT Principle.

 

                               Favorite activity or sport chosen ___________________________

 

FITT

Muscular Strength

Muscular Endurance

Cardiovascular

Flexibility

 

 

F___________

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I___________

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

T___________

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

T___________

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

SURNAME:  ______________________________      FIRST NAME: _________________________

COURSE AND YEAR: ______________________    CLASS SCHEDULE: ___________________

PE TEACHER : ____________________________    SUBMISSION DATE: ___________________

 

                                                      MODULE 2 ANSWER SHEETS

                                                                         Activity 3

                                                           Target Heart Rate Range

 

 

  1. Direction: Calculate your heart rate zones using both formulas:

 

1.    What does it mean if your heart rate is not within your target heart rate range when you are

       done exercising or participating in a physical activity?

       ___________________________________________________________________________

 

2.   What should you do if you take your pulse (heart rate) during activity and it is above your target

      heart rate range? WHY?

      ___________________________________________________________________________

 

3.  What should you do if you take your pulse (heart rate) during activity and it is below your

     target heart rate range? WHY?

     ____________________________________________________________________________

 

4.  For each station, record your heart rate. Then comment on why you feel you were or were not

     exercising in the target zone at that time.

 

5.  A person’s maximum heart rate, R, at age A years can be calculated using the formula R = 220 − A.

 

     5.1. Larissa is 18 years old. What is her maximum heart rate? 

     5.2. The optimal heart rate range during exercise is between 60% and 80% of a person’s maximum          

            heart rate. What is Larissa’s optimal exercise heart range?

 

6.  Watch, perform and record your heart rate on the next page.

 

     Jumping Jacks

     https://www.youtube.com/watch?v=c4DAnQ6DtF8

 

     Butt kicks

     https://www.youtube.com/watch?v=-dtvAxibgYQ

 

    Carioca

    https://www.youtube.com/watch?time_continue=42&v=ViOHs1b6jGc&feature=emb_logo

 

     Push ups

     https://www.youtube.com/watch?v=rjc0O7OXS3g

 

      Source: https://www.cpschools.org/cms/lib/MI01001578/Centricity/Domain/217/Target%20Heart%20Rate%20Worksheet.pdf

 

 

SURNAME:  ______________________________      FIRST NAME: _________________________

COURSE AND YEAR: ______________________    CLASS SCHEDULE: ___________________

PE TEACHER : ____________________________    SUBMISSION DATE: ___________________

 

                                                            MODULE 2 ANSWER SHEETS

                                                                               Activity 4

                                                                             Goal Setting

 

Goals

Specific

Measurable

Attainable

Relevant

Time-bounded

What is it that you want to achieve?

Who? What? Why? Where? When?

How much? How often? How many?

Achievable?

Is it important to what you want to achieve ultimately?

By when?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

SURNAME:  ______________________________      FIRST NAME: _________________________

COURSE AND YEAR: ______________________    CLASS SCHEDULE: ___________________

PE TEACHER : ____________________________    SUBMISSION DATE: ___________________

 

                                                       MODULE 2 ANSWER SHEETS

                                                                           Activity 5

 

WEEK/DAY

ACTIVITY DESCRIPTION

DURATION

INTENSITY

Light, Moderate, Vigorous

PERSONAL REFLECTION

EXAMPLE

  • swept & mopped the floor
  • walked around my house
  • Jogged around my house
  • 10 minutes

 

  • 20 minutes

 

  • 30 minutes
  • Light
  • Moderate
  • Vigorous

Felt great today. Had a good sleep. Ate too much at dinner. Feel a bit stressed about math test tomorrow.

WEEK 1

 

 

 

 

DAY 1

 

 

 

 

 

 

DAY 2

 

 

 

 

 

 

DAY 3

 

 

 

 

 

 

WEEK 2

 

 

 

 

DAY 4

 

 

 

 

 

 

DAY 5

 

 

 

 

 

 

DAY 6

 

 

 

 

 

 

WEEK 3

 

 

 

 

DAY 7

 

 

 

 

 

 

 

 

DAY 8

 

 

 

 

 

 

 

DAY 9

 

 

 

 

 

 

WEEK 4

 

 

 

 

 

DAY 10

 

 

 

 

 

 

 

DAY 11

 

 

 

 

 

 

 

DAY 12

 

 

 

 

 

WEEK 5

 

 

 

 

 

DAY 13

 

 

 

 

 

 

DAY 14

 

 

 

 

 

 

DAY 15

 

 

 

 

 

WEEK 6

 

 

 

 

 

DAY 16

 

 

 

 

 

 

DAY 17

 

 

 

 

 

 

DAY 18

 

 

 

 

 

 

 

Consider ways to increase your physical activity:

 

  • Add activity. Find a new activity that you enjoy. Walk for 15 to 30 minutes before you sit down for your favourite TV show or as a break during your work day.

 

  • Trade active time for inactive time. Take a walk after dinner, ride an exercise bike or do curl-ups while watching TV, walk to return video rentals or to pick up small grocery items.

 

  • Do more of what you are already doing. Walk at a faster pace, walk for 30 minutes instead of 20, or walk five times a week instead of three times.

 

  • Work a little harder. Turn your walks into power walks or jogs.